â€œPlans Are Nothing: Planning is Everythingâ€ â€“ Dwight D. Eisenhower
So, youâ€™ve put in some great training, and you have a goal, and maybe even a purpose higher than yourself, which can get your through some of the toughest portions of your marathon. The weather on your race day is ideal. Youâ€™re able to run without any injuries. But, you could still fail to achieve your goal on race day due to dehydration or fatigue caused by burning up all your available carbohydrates.
Therefore, you need a plan before and during your event to make sure you stay as hydrated as possible, and donâ€™t run out of available carbohydrates. Basically, we donâ€™t have enough available carbohydrates in our body to complete a marathon. We need to take on additional carbohydrates during our event.
Where so many runners fail on race day is not having a game plan for how they are going to hydrate and fuel themselves during their event, or they have a game plan ahead of time, but donâ€™t follow through. Also, many runners rely on whatâ€™s handed out at the event without practicing with it ahead of time (sports drinks, gels, etc.), and sometimes found out the hard way that whatâ€™s handed out is not best for them.
So, whatâ€™s your hydration and nutrition strategy for your event? How often will you drink? Will you use a sports drink? If not, what will you eat, so that you have enough energy to finish your marathon? Hopefully, you have been practicing your strategy during your training and have a plan you will use during your big race.
Practice Hydration and Nutrition (Fuel) Strategy During Your Long Runs
Your long training runs are a great time to practice hydration (how often and how much you will drink) and figure out what you will use for fuel during your event, as well as when you will consume this. There are lots of options available as far as fuel, including sports drinks, gels, beans, chews, real food, etc. You may want to practice what will be handed out at your event, that way if it works for you, then you donâ€™t have to carry your own fuel.
Most likely your event wonâ€™t have these, but here are some fuel options you might try: SuperStarch by UCAN, Infinit-E by Millenium, and Vitargo. Some other options which are lower in calories, but provide electrolytes include Osmo Nutrition and Skratch Labs. Ideally, practice under similar conditions that you will experience during your event.
The Week Before Your Event
Before I talk more about your hydration and fueling strategy during your event, I will mention what you should do both the week of and the day before your event. After all, you want to start out with a full tank, otherwise, you will be trying to play catch up during your event, and that wonâ€™t work and will negatively impact your performance.
So, be sure to hydrate well throughout the week before, and especially the day before your event. Limit alcohol consumption during that week, as well, especially the day before your event. At a minimum you should be consuming half your body weight in ounces of water each day. For example, if you weigh 150 pounds, you should consume at least 75 ounces of water per day.
During the week of the event, this is the time to load up on carbohydrates, including grains, starchy vegetables, and fruits (such as blueberries). You should also be consuming proteins including nuts, seeds, beans, tempeh, fish, other meats, if you normally eat them. Fats are the nutrient you need least during the week of your event.
It is popular for events to have pasta dinners the night before an event. This is more traditional than beneficial. This pasta will really not help you during your event. In fact, you may want to have a salad with some nuts or a small bowl of pasta or white rice for dinner, and eat a larger meal for lunch or in the early afternoon. This larger meal should consist primarily of easily-digestible carbohydrates (such as white rice and white pasta), with some protein, and little fat. Avoid spicy foods and any new foods. Beware of eating a lot of fiber the day before an event and FODMAP foods (beans, onions, garlic, dried fruit, apples, pears, etc.), which can cause gas and bloating.
During Your Event
Donâ€™t consume anything on race day that you havenâ€™t practiced with during your training. Several years ago, when I was living in Maryland, I made an annual habit of running the Baltimore half-marathon. I really enjoyed that event and the crowd support throughout much of the event was great! Within the last few miles of the event there were people who traditionally would hand out gummy bears. Boy, was it tempting! Many people indulged. I passed and recommend you do the same. If you want gummy bears, have them after the race.
General guidelines for hydration
Water loss through sweat of as little as 2% can negatively affect performance, if fluids arenâ€™t replaced because of:
- Decreased blood volume resulting in the heart having to work harder
- Increased usage of carbohydrates which can lead to fatigue happening sooner
- Ability to dissipate heat is reduced
- Imbalance of electrolytes which can cause cramping and weakness
- Possible cognitive impairment
Keep in mind this will depend on your sweat rate and the conditions of your event. If you sweat profusely you will likely need to include electrolytes as well. In general you should consume 250 to 500 mg of electrolytes per hour. See previous post. During your event drink 3-8 ounces of fluids every 15-20 minutes (a gulp is ~ one ounce), basically drink to thirst.
General guidelines for nutrition
The main cause of fatigue in those participating in endurance events is running out of available carbohydrates in the body. You will need to determine if you will use fluids or solids for your carbohydrate fuel, and which you will use. If using solids, you may want to wash these down with water, donâ€™t use a sports drink to wash them down. During your event, make sure you using something that doesnâ€™t bother your stomach, contains little or no fiber and that you consume 30-60 grams of carbohydrate (~120-160 calories) every hour. For events lasting 4 hours or longer you may want to consume ~60 grams/hour.
Keep in mind that you may need to carry your own fuel, whether itâ€™s a sports drink or solid, during your event. This has been pretty much the case for me in every marathon Iâ€™ve run. I donâ€™t do well with the sports drinks typically handed out at events.
Even if you have a strategy, you may need to develop a plan B and possibly plan C. What if you encounter heat and humidity during your event? What if they run out of sports drink or water at an aid station? (This happened at the Chicago marathon several years ago).
You should be well-hydrated before the start of your event. You should have eaten a well-balanced diet on the day before your event to ensure that carbohydrate stores in the body are maximized. Also, you should start calorie and fluid replacement early in your event.
Please let me know if you have any questions, or if I can be of help in any way.
Your friend and coach,
P.S. If you know anyone who might benefit from this email, please share this with them. Also, if this was beneficial, please â€œLikeâ€ our page. Thank you.
Bob Seebohar â€œTriathlon Nutritional Strategiesâ€ USA Triathlon Level I Coaching Certification Clinic June 7, 2013, Englewood, CO.
Luke Humphrey with Ketih & Kevin Hanson. Hansons Marathon Method. Velopress, Boulder, CO, 2012.
Ben Greenfield. Beyond Training. Victory Belt Publishing, Las Vegas, NV, 2014.
Matt Fitzgerald . Marathon Roadmap The Plant-Based Guide To Conquering Your First 26.2.