What to eat during long training runs and actual marathon day?

Question

On runs over 15 miles, what should I be drinking and/or eating during the run? I have a belt to carry small snacks and 5 mini-water bottles. Thanks.

Answer 1

The hard part about the advice you'll get here is that we don't have your digestive system. What works for us, may or may not work for you. You are going to have to do some trial and error in training, and lock in on what works for you.

I personally have a banana, bagel with peanut butter and juice in the morning. Not too heavy, easily digestible.

I carry at least two energy gels with me. I prefer the ones with caffeine, but taste is more important. I also carry a water bottle, and/or energy drink like Endurox R4 or Cytomax. Have a gel every 45 minutes.

On the day of the marathon, they will have plenty of water stations, gels, salt, etc. However, I advocate sticking to your stuff. Use what got you there, and use what is on the tables only if you need extra.

During the race, hydration is the key. I drink early and often, at each water stop. How much you drink depends on your fitness, and how hot it is. During a race, it's pretty hard to overhydrate, so if you are drinking consistently you'll be fine.

Good luck!

Answer 2

I completed the Long Beach Marathon in October, 2006. I carried small Clif bars and energy gels in my little pack. I like PowerGel and Clif brand gels. I also carried band aids for blisters and Advil. I had my family give me some jelly beans and a couple small candy bars at the 20 mile mark. You'll be surprised how hungry you can get and you may need a quick sugar/salt boost around mile 20.

I didn't carry any fluids but I did drink at EVERY water stop.

Whatever you do on your long runs, do the same during the marathon. Don't try anything new on marathon day.

Good luck.

Answer 3

Personally, I like the Gu Vanilla Gel packs. ClifBar also makes some good flavors...I just shy away from anything that could turn my stomach. I usually pack gels for my training runs that are over 15 miles. For your mini-bottles, try filling them with a watered-down Gatorade. Another items that I've found useful....the 20-mile Ibuprophen ;-). See the link below for some other marathon tips. Best of luck!

- Mike

Answer 4

I never could eat during a run and certainly didn't carry any baggage like lunch and water bottles. But a rule of thumb is to stop every 20 minutes for water.

On marathon eve, we ate pancakes late, nothing in the morning but coffee and water. During the marathon, I did eat some small packets of honey from KFC.

Answer 5

When I do my long runs I do different loops with my house being the returning point and I leave my water bottles there outside. I have found that that the sports gel called GU works and to me is the best tasting. they also have sports jelly bellies and gummy bears. On the actual marathon in additional to my gels and jelly beans, some actually hand out gummy bears, bananas etc. I also alternate water and sports drink that the race usually offers about every 2 miles.

You can also find out lots of tips for race day and before at www.runnersworld.com

Answer 6

drink - water and gatorate, or the sports drink of your choice. during the actual marathon, there will be water stations, so dont weigh yourself down with the belt.

eat - at least 30 minutes before the run, eat a high carb light meal, like oatmeal or an energy bar. during the run, I like the carbo gel packs, about one per hour.

Answer 7

gels every 30 to 45 minutes. drink something high on carbohydrates. Maybe a cereal bar if you digestive system can handle.
if every hour you spend a 1000 kcal then you want to be sure to eat/drink the same amount every hour.

Answer 8

Normally on a 15 mile trip I would swing by Mickey D's for a coffee and one of those fine new chicken wraps.

Answer 9

might sound weird but chocolate milk is the best thing to drink while running.