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- Fuel is a race day essential, but you need to get used to it first. Science has shown that consumption of carbohydrates during training improves performance capacity. It helps our bodies adapt faster to the process of becoming a marathon runner. We train our legs, our lungs, and our guts.
- Define a race day strategy by using the same fuel in training. Fueling is personal. Learn what your body can tolerate in training first, practice, refine, and then execute the plan in the race. Start with a Maurten Marathon Fuel Guide and adapt it to suit your own needs if necessary.
- Getting used to fuel is not just about adapting your body to training. Being familiar with the texture, the taste, and the sensations as the energy is absorbed reduces the risk of gastrointestinal distress or unwanted to surprises in the race. It's about knowing what to expect.
- Know where to expect fuel in the race and recreate it in your longer training runs. Running loops near your home with regular fueling intervals is a good way to prepare for what race day will be like.
- Don't just practice in-race fueling. Before longer runs or hard training sessions try to be consistent with breakfast. Refine a pre-race meal that's light, enjoyable, and comfortable.
- Be aware of what you are eating in the 24hrs before the race start. Try to eat high- carbohydrate meals that are low in fat and fiber. Maintain carbohydrate loading by sipping Drink Mix 320.
- Don't do anything new on race day — trust the work you have done. There will be lots of advice and temptation, especially around the expo. It's easy to undo the preparation from training by adding something new on race day.
Remember: “If my body can take it in training, it can take it in the race” — Eliud Kipchoge.
