Proper fueling is a critical aspect of marathon training that can significantly impact your performance and endurance. Being able to understand how your body uses different energy systems during a long run can help you optimise your nutrition strategy and achieve your best results.
Why fueling is essential for marathon runners
Long runs deplete your body's glycogen stores, the primary energy source for endurance activities. Proper fueling before and during your run helps maintain these energy levels, allowing you to sustain your pace and avoid hitting the dreaded “wall”. Ensuring that you provide your body with the right nutrients ensures that your muscles have the necessary fuel to perform at their best. This includes things such as Carbohydrates, proteins, and fats. They all play specific roles in fueling your muscles and supporting your recovery and overall performance.
Optimising fueling for a long run
Pre run it is best to consume a balanced meal 2-3 hours before your run. This helps to top off your glycogen stores and provides sustained energy. During runs, especially runs longer than 60-90 minutes, it's best to consume easy digestible carbohydrates such as gels or bananas. Staying hydrated is crucial for performance and hydration. Start hydrating well before your run and ensure to continue to take sips of water throughout your run. Within 30 minutes of finishing your run it's important to consume a combination of carbohydrates and protein to kick start your recovery process.
By understanding different energy systems and how to fuel them properly, you can enhance your training, performance and reduce fatigue. Fueling for a run is more than just eating before a run, it includes pre, during and post run nutrition to support the body's needs.