Marathon Nutrition Developing the Perfect Strategy
Video taken from the channel: RunnersConnect
Nutrition For Marathon Runners
Video taken from the channel: The Run Experience
How To Fuel For A Marathon | Marathon Training Tips For Runners
Video taken from the channel: The Running Channel
Fat Adaptation for Endurance Running
Video taken from the channel: Ascend Running
LONG RUN DAY | ANOTHER MARATHON?! | What I eat, training, gear etc.
Video taken from the channel: Flora Beverley
HALF MARATHON PACING AND NUTRITION STRATEGY: TIPS AND ADVICE BY SAGE RUNNING
Video taken from the channel: Vo2maxProductions
Research has shown that a diet rich in calcium may prevent osteoporosis and stress fractures, a concern for long distance runners. 2 Your goal should be to consume 1,000 to 1,300 mg of calcium per day, and good sources of calcium include: Dairy products.Get plenty of carbs, proteins, fruit and veg and energy products and you should be fine.
Knowing what you are going to eat for dinner on the evening before your race, and for breakfast in the morning, should have you ready, relaxed, and perfectly fuelled for.The goal is that by race day you will have your personal nutritional plan all figured out. (You can discover even more smart morning meals with the new Meals on the Run cookbook.).Just as you practice running for the big day, you need to be practicing race day nutrition as well.
Here’s how to best fuel your body & recharge your batteries before, during and after your race. What to eat before your race Breakfast: 3 – 4 hours before the race. Runners need carbohydrates. Former Austrian long distance runner, Günther Weidlinger, underlines: “Endurance athletes not only.The Gold Standard.
First let’s review what you can actually absorb while running along the trail for hours and hours. The “gold standard” is one gram of carbohydrate per minute. That is four calories per gram or 240 calories per hour for the average runner.But it should be a part of your everyday diet and your post-run recovery plan. When you run, your body breaks down muscle.
Protein is great for helping your body rebuild tissues and recover after endurance activities. So, after a long run, eat a healthy meal containing carbohydrates and protein within about 1–2 hours.For those regularly completing extended runs or strenuous exercise, as well as those training for a long-distance event such as a marathon, a diet comprised of 55 to 65 percent carbohydrates is recommended to maintain optimal glycogen stores.
Snacks For Your Summer Long Run Our picks for eating, drinking and recovery. Race-Day Nutrition. Ask The RDN: How To Fuel For A Long Run. Ask The RDN: What’s The Perfect Pre-Race Breakfast?
TRAIL RACE FINDER. Most Popular. Trail Tips, Training.
On race morning we recommend that you “top off” your water supply by drinking 2-4 cups (16-32 oz) of water approximately 2 hours before the race, and then no more food or drink. This will give your body time to become properly hydrated and to tinkle away the excess.IRONMAN IRONMAN 70.3 Nutrition Strength View all Triathlon Road MTB Nutrition Strength View all Cycling Marathon Half Marathon Nutrition Strength View all Running Race Day Nutrition Daily Nutrition Hydration View all Nutrition Strength Sports Psychology Off-Season Data Analysis Inspiration View all Performance.Within 30–45 minutes of finishing your long run, have at least a snack consisting of carbs and some protein. This is an important window of time when your muscles are very responsive to nutrition and will quickly use the nutrients to rebuild and repair muscles.
This translates to potentially less soreness and injury prevention.The recommendation for fat intake in athletes is 20% to 35% of total calories per day,2 matching the needs of nonathletes. High-fat diets (≥70% of total calories per day) or low-fat diets (<20% of total calories per day) aren't recommended.2 Nutrition Needs for Endurance Events Lasting More Than One Hour Prerun Objectives: Fueling and Hydrating.Stomach problems can ruin a long run or race; but, experts say, most issues are preventable—if you follow these guidelines on race day. 73% of African Americans said they did not have emergency.
Treat each really long run as an opportunity to simulate your race nutrition. Start with your pre-race breakfast, and take your nutrition during your run at roughly the same intervals you would during a race. It is ok to experiment with different products and how many calories per hour you need to find out what works the best.
When it comes to pre-race meal planning, don’t let perfect be the enemy of good. Spring energy uses natural ingredients and digest more easily than other gels, making it a legitimate mid-run energy booster. trailrunnermag.com is completely free. We don’t have a paywall and you don’t have to be a.
List of related literature:
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from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond |
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from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way |
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from Advanced Marathoning |
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from Marathon: The Ultimate Training Guide |
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from Sports Nutrition for Endurance Athletes, 3rd Ed. |
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from Beyond Training: Mastering Endurance, Health & Life |
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from Advanced Sports Nutrition |
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from The Well-Built Triathlete: Turning Potential into Performance |
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from Practical Applications In Sports Nutrition BOOK ALONE |
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from Equine Applied and Clinical Nutrition E-Book: Health, Welfare and Performance |
87 comments
Best tip for breathing. Nose breathing. Very weird first few runs but it lowers your heart rate and builds up endurance very quickly. Then when you moth breath in tempo run its like a turbo boost and you feel amazing. I do at least 80%of my training now at 150bpm and only nose breathing and I’m a much much much better, faster and fitter runner now and because when I’m running at only 150bpm it’s quite slow and easier on the body so less wear and tear and feel so much stronger!!! Love the content
OMG I am dying on my runs. Been on a low high fat diet for 2 months and have no energy. Suggestions?
Great advice I struggle with gels I think it’s the consistency just doesn’t agree with me.
Hi guys! Great video as always!
Am planning my first ultra in april but am not sure what to eat during training and during the race. I run a lot so the mental part I don’t see as a problem. Thing is, my stomach cannot handle too much sugar and gels etc (tried that on a marathon some years ago). These last few years I do almost all of my training runs on an empty stomach or with a vegateble-based sports drink called nitro ndure. But no runs longer than 25k. Any suggestions on what to eat and drink while training and for the race itself, preferably not sugar-based?
I used this marathon training “Zοrοtοn Axy” (Google it) for my half marathon training, and just used Six weeks of the schedule provided, and ran a PR! I am currently making use of it for my marathon training courses, and am running much better training runs in comparison to previous marathon training courses. I ran another half during my marathon training courses, and set another PR..
When I get a stitch I just slow down and like you said, breath deeply and sometimes I take a deep breath and hold it for a while
My long runs I used to do either dates or figs for quick sugar and then take along a protein bar (perfect bars are my favorite)-of course these were usually for my long training runs-10 miles or less…and a half may not use the perfect bar-just the dates or figs. I’ve done the jelly beans and those wreaked havoc on my blood sugar.:/
Went out on my first day of couch to five K today! I haven’t run in years but was inspired by your running:)
OMG, is Georgie single??:) Greetings from Stockholm, Sweden!
I have some weird but serious questions. Does it matter if you jack off in the days leading up to the event? Will I lose some testosterone or anything like that that’ll make me feel less hungry?
Also how do I keep my balls from scratching my pants? I usually wear adidas compression shorts with no underpants, although it protects my balls a lot better from regular underpants it still gets scratched from 15k and on. Should I put vaseline on my balls before hand?
I have researched loads for my first marathon and you have summarised really well…. Rightly or wrongly I have weined off caffeine a week out from a run to gain maximum benefit on race day…
great tips Sage! I just ran a half marathon today (Boston Run to Remember) and I set a PR at 1:48:08!
How do you add those slides on your presentation here? e.g at 2:49
find all of your videos so motivating! im running 3k-5k atm after not having much practice at uni and never PROPERLY getting into runningbut i will hopefully one day soon be able to run this far
Wear a peak hat in the rain. It’ll keep the rain off your face and can help to keep your hair in check. I know you have a nike spray jacket too cos you’ve shown it in another vlog
I’m just getting in to the world of Keto diet (vegan for me) and fat adapted running along with minimalist running shoes and proper form and landing. GAME CHANGERS I’m telling you. Can’t wait to complete my first marathon as a fat adapted vegan keto runner!!
I loved this vlog so much Georgie is a great addition, we need more of you two together I hope you have an amazing day… Be your awesome self Flora
great video! made my own running vlog
https://www.youtube.com/watch?v=GwvibppFh6A&t=44s
Love the running videos! I just tried to add you on Strava and couldn’t find you… do you still use it?
HEY EVERYONE! Thanks so much for tuning in, hope you enjoy the vlog! Please do give it a THUMBS UP if you like it!
How I train functional training: https://www.youtube.com/watch?v=gu47gBDn1K4&t=458s
Got some huge races planned for next year and currently deciding what’s a good idea and what’s idiotic. Your support means a lot to me!
Nutrition is a bit of a minefield. It can be very confusing for first time marathon runners, especially when we get an overload of often conflicting advice.
Facts are, we are all different. Testing things out in training and see what works for you.
the chuckle after “LITERALLY BACKFIRE” killed me hahahhaha, we’ve all been there
I find if I am only having a single gel on a run, either during or before, I am OK with a “thick” gel, but taking on multiple gels during a run or race the thinner the consistency, and therefore the easier they slip down, the better!
Thanks, I actually like listening to your longer videos like this.
+Vo2maxProductions hey Sage. What about consuming too much salt as a runner? Also, does running with ultramarathon runners motivate to run the long distance?
I don’t think eggs are great for you.. Ref: nutritionfacts.orgI agree about the plants, carbs, fats part though! Cheers.
That’s an impressive half marathon time of 1:04 Bullwinkle. What course was it and how did your time compare to other runners time? What was the elevation profile like, meaning was it a fast course such as a downhill course? Anyway, zero or one gel to do the half marathon. What did you take for the 1:04 half marathon? Compare to one Spring energy gel every half hour for a marathon? Why not show technique for taking gels and nutrition while running at race pace such as 5 minute miles, perhaps on a treadmill, for those who need to walk or even stop when taking gels and nutrition.
How to stay focused? I don’t know what to focus on. Thinking about form or breathing tends to throw me off. But absent mind slows me down. Sometimes I just count my steps…
I really like the running videos, thanks. On winter runs I always wear an extra layer to get me ‘out of the door’ without freezing, then take it off after 10 mins. I quite like the Inov-8 stormshell jacket for this, packs down really small.
Sir I want to a 25km run on Sunday 9.9.18 please suggest me some good tips
I offered this marathon training courses “Zοrοtοn Axy” (Google it) to my running-addicted brother a few years ago, and he`s been using the training guide ever since. A week ago, he took 4th place in his age bracket in a Nationals-level 12k race. If you`re serious about marathons or other distance racing, this is the greatest training around..
I did a half marathon today from 8 mile best two days ago.I wasn’t planning on doing it so I hadn’t even researched diet. I’ve been running on a fast and not refueling right away. Thanks for the tips, maybe I can go for 15+ now. Working towards a marathon. it would be nice to not injure myself besides a sore toenail and the price of a larger size shoe.
i use all his tips and strategies and they work! thanks sage i watch all your videos and follow you on strava to see your work out
In addition, to HR and mile testing I focus on these: things for pacing.
5k pace feel: full stride, solid stomp, max deep inhale/exhale, and a feeling of solid speed/but something in reserve to sustain. Also, slow feeling of death, but with “some confidence” you’ll finish.
10k pace feel: full stride, light but steady stomp, med inhale exhale, and a feeling of control/energy reserve to deliver strong kick at end. (ofcourse, at the last 2 mile you feel like a 5k!)
1/2 Mar pace feel: 3/4 easy stride, light easy full inhale/exhale breathing, and a feeling that it is “too easy” but you hold yourself back.
full marathon pace: feel’s easy(no breathing issue) but you “try to run like a steady machine/stay on mile pace schedule,” I forget about reaching finish and just wait for the “wall” with the “exactly right pace” you’ll feel like a 10k then 5k effort just before you finish.
I’m working on my first half right now. I’m currently at 8.5. Shweeew did my legs ache today. Going from 7 miles to 8 was a piece of cake but getting to 9!!! eeeeek I have some work to do. Thank you for your videos, I learn so much. My super big goal is an Ultra trail run for 2021!!
I’ve researched into the amount of fat and carbohydrate likely to be burned by runners at different speeds. I’m in the 4:30 to 5:00 hour marathon bracket with a 4:49 PB in a marathon (about 11:00/mile, 6:48/km). It seems I am likely to be burning roughly equal amounts of fat and carbohydrate at that pace (50%/50%), or somewhere in the 40/60 to 60/40 range. I get the impression there is no awareness that so much fat is used during a marathon by the average runner. I think the importance of carbohydrates compared to fats is over-emphasised. By taking in pure carbohydrate gels every 20 minutes, a runner is likely to inhibit the release of any fat from the fat stores in the body. That’s a waste of energy for the average runner; maybe OK for elite marathon runners who use proportionately a lot more carbohydrate, although for a lot less time. Even more of a waste of time training your body to burn fats in carbohydrate-deprived runs, if you are going to pop carb gels all the way through a marathon. I think I’m better topping off my carbohydrate stores a couple of hours before the marathon and taking a limited amount of carbohydrates during the race in the form of a drink later in the race. Mobilising fats from the fat stores in the body takes more energy than providing them ready to use, so no harm taking in some fats from energy bars as ready available fats.
Thanks Sage for share your knowledge.im running my first half marathon on Brooklyn this year ill let you know how it go
Sage you are an absolute beast. You should totally do more videos with sandy (Not sure if the names spelt right) I don’t know why you don’t. Unless there’s a reason and I just haven’t stumbled upon that video yet.
Loving your videos and tips Flora! They really help me improve thank you! I’m currently able to run 8K and training to do my first 10K race soon, hopefully during this summer… I live in the Patagonia so it’s spring time here and the weather is getting nicer and nicer. Much love to you!
Sounds easy enough! Meal prep I go!! Thanks! PS: Rutabegas the undiscovered nutrient packed starch veggie!!:-)
Loved this video, thank you!! Motivates me for my Sunday long run. Definitely agree on doing more running videos, you are great at them! ☺️
Hey Flora! nice running:) don’t know if you remember me but I ran with you a couple of times in UBACC, and with Georgie to Bath! hope london life is going well x
Can you do a video review of the Polar Ignite please? Love your channel.
Really enjoy your running videos Flora. When do you start fuelling while racing? Love from Portugal
Loved the vlog. Watching from NZ in the heat! Not liking the weather. Keep up comments about increasing mileage without getting an injury!
So Sage, I have a question about repetition training. If I’m training for say a half marathon, do I need to run my repetitions at my mile pace? Or would 5000m pace suffice? Should I do both? This is just some confusion I have.
for a while, i kept thinking where i just do distanced running and the hiking long walking sort of thing, it’s like im weak in other areas and i kept seeing where the local cyclists were jogging around town but their main thing is cycling and it’s like where i saw a meme imagine that said about lacking in the flexibility and things like the splits, taekwondo, karate come to mind here and how it could help on the side. i think next year i might do a little extra on the side, maybe it will help with the running. i think alot the club runners i know are like this where they just run but do nothing else lol
Back running since quitting smoking. Ran a 1:25:59 last month and I’m loving this channel. 21M
Hey just thought I’d say that I used to love running occasionally, and you’ve inspired me! I’m thinking of taking it up and adding it to my fitness routine your videos are so helpful!
awesome video! Please check out my ultra running videos Flora:)
Thnx for this. Doing mt 1st marathon next weekend and this is great advice
Your advice of 2-mile repeats etc. seem to contradict Stephen Seiler and others research on lower intensity and increasing volume. Thoughts on his research and Matt Fitzgerald’s book? Thanks and sorry if I misunderstood.:) great channel!
Loved this video! Was super motivating. It’s raining here in Germany too and I’ve decided to convince my bf to run along the river with me! Hehe the puppy was defo the highlight your food also looked amazing!!
I always want to run in central london by the river, but get self concious about taking the tube back being all smelly and wet. How do you get around that?
Great tips! I usually go out too fast, probably from all the race start adrenaline. Would love to see some 50k race pacing strategies as well. I’m doing a 50k in two weeks. About 5,500 ft elevation gain (website says 9k but Strava data says 5,500).
I am on board with most everything she said here. However, there is strong evidence of the consequences of eating animal products in terms of adverse cardiovascular disease and cancer incidence and outcomes. Plants have all the protein you need. Our dietitians and nutritionists need to get up to speed on the literature regarding the significant risks of animal-based diets.
i epically bonked on my first marathon around mile 10..I was overtrained, wore the wrong attire, and came out way too fast..fell about 10 minutes off my time goal..all in all..amazing experience and it forever changed my approach to endurance running and heightened my running threshold..can’t wait for Half Marathon number 2 in May 2017!
Two of my favorite running channels post nutrition for marathon runners on the same day, what a kawinkidink
Helo from Brazil guys! very good tips! congrats for the channel. cheers!!
Brah, heard you talking about lactic acid. Check out a recent Rick Roll podcast where he interviews this guy who says the real limiting factor in athletic performance is rising core body temperature. New advances will soon allow athletes to perform much better for much longer by keeping core temp down. Probably will have to be banned eventually like performance enhancing drugs.
You know you’ve watched way too many Running Channel videos when you say, “Hey, they didn’t say nothing new on Race Day!”
appreciate the mention of legumes and beans. people forget about them as an optimal source of clean protein.
Intermitent fasting is a good way to get fat adapted. It’s been getting a lot of attention for being a fat loss method lately. (Because its literally your body becoming fat adapted and using it as energy) But its benefits are much greater than just fat loss.
thanks for tips. my goal half marathon starts with a steep decent and is a bit hilly and no matter how much i try and go slower i feel it’s actually more energy consuming to slow down!!
I ran 30 miles in a 20h in a fasted state without eating a single thing nor drinking water while running.
When our bodies adapt to fasting (I eat only one meal a day) we get so fat adapted (rellying on our fat storage) that we stop needing quick glucose. For me, the wall has completely dissapeared, it just doesn’t exist anymore. I’m 27 and more of an amateur (for now…). Before Inttermittent Fasting I used to run 10 miles 3 times per week, then for a period I was doing 20 miles runs but it was really hard. I was never able to surpass the “wall” so I finished a marathon only once and it was horrible. I decided I was not made for long distances and stuck up to my 10 miles for the next two years. I started IF two monthas ago (One meal a day) and now I’m used to run in a fasted state. As I saw improvements, I decided last week to push a little harder to see were it would get me. I was fasted (20hours) and didn’t have a single drop of food nor water for the entire run. I ran 30 miles, feeling completely fine. I couldn’t believe it at all. So in my case, for someone who’s not even able to finish a marathon while relying on glucose, fasting helped me become an ultra runner. I’m curious to see how far can I get.
(I have to add that frome time to ime I do fasts up to three days, so my body is really well adapted handling prolonged periods without food)
Also read this experience from an 100 miles ultra runner who got better with Inttermitent fasting https://medium.com/@estebansnchezoeconomo/hi-youre-story-is-amazing-and-it-makes-me-think-about-training-for-a-serious-ultra-2b653cbe3b0f
thanks so much for the tips. The first mile is def. important. I made big mistake during my first mile and hurt my knee. Hopefully I’ll do better this Sat.
Sage, thanks for the tips. I’m currently trying for my first half. I have been following you for a few months and my pace has improved consistently. With your tips on form, running economy, and hydration, I have dropped my pace by two minutes. Thank you for all you do to help others find the best within themselves.
Great channel. Just a quick precision about fasted run. Your body uses glucose AND fat at all times. The ratio varies with the intensity of the run so the more intense the effort the more glucose your body needs and vice versa. However when your body runs out of glucose/glycogen it cannot run on fat alone. It will then tap into your muscle proteins and turn them into glucose in a process called gluconeogenesis. So short slow fasted runs are okay but you will NOT burn anymore fat when running fasted. You will only have less energy and therefore fun. So the best thing is to consume sugar when you run but to adapt how much you take in depending on the intensity of your run. Just remember that fat can only burn in a sugar furnace.
Hey guys, thanks for all the info.
I’ve been following you and other running channels religiously since I started running, and learn new stuff all the time.
One thing I noticed in all the nutrition videos is that nobody talks about salt pills for long runs anymore. What’s up with that? Has that been debunked? What’s the recommended alternative to replenish electrolytes for long runs?
I’ve run a few lately too hard in the first 3 miles and paid for it in the last 5k!
Great Vid . I haven’t done a marathon yet, But it’s one of my running Goals for 2019
I know I’m a bit late watching this video, but I’m prepping for my first half in August 2017.
I really appreciate that you speak to both ends of the spectrum. I’m definitely at the slower end, but I’m doing it. My goal for this first half is just to finish: 15′ miles-ish. My second half is in October and I’m aiming for under 3 hours.
Why do u need carbs for running? Is it only for if u go anerobic or even for aerobic long distance runs?
Pretty good, but I don’t recall him saying anything about nutrition…he did talk about gel paks, but I expected nutrition to include breakfast/lunch/dinner advice. Did i misunderstand?
You mentioned limited glycogen stores. Is there a way to calculate how much to consume for carb loading?
Also what food is most suitable for carb loading? Or what would be the best nutrition for runners?
Hey just curious why you track on your phone and on your polar watch? Is it complicated to upload or does it not link automatically to strava? I have a Tomtom watch which is great but getting a bit old now so looking at others, however the moment it’s uploaded to the Tomtom app it syncs to Strava and I don’t know if I could go for a watch that didn’t do that!
Great tips I see alot about breakfast shakes! Is this any good for a race? #therunningchannel
I’ll be 70 in July and will do my first marathon….I need all the help I can get
Tried to download the nutrition guide and couldn’t get it to work! But great video and tips.
I know that this released quite a while ago but I have a little bit of fueling tid bit for larger weight losers.
I’ve lost over 130 lbs and have learned not only was the type of fuel was important but the amount and frequency of fuelling changes drastically
Ie… I used to be able to do 2-4hrs of training with very low fuel amount and minimal hydration, now that my storage blocks in my body now literally can no longer store that reserve I have to set alert reminders for eating and fuel as I now have bonked twice in training and had bonked at work so badly they called the ambulance because they thought I gone hypoglycaemic, sugar levels when the EMT’s arrived 1.2 should be 7, virtually comatose
Be careful and always review your nutrition
Hi flora
I really like your videos, especially the ones on running!! I want to start doing some longer runs but I am having to build up slowly after getting a touch of shin splints. I have a tomtom watch and the tomtom sports app is able to link to Strava and automatically upload my runs when the watch syncs with my phone. I think the polar flow app might do this too, just thought it might be helpful. Then you won’t need to track it on your phone too just the watch:)
Great tips! Great video! Was Elizabeth really outside? Wind was blowin hard on her hair but the trees weren’t doing a thing.:)
fantastic video at a perfect time for me. really appreciate every video you put out mate. keep them coming!
I came from weight lifting and I was wondering if I needed to change up my nutrition but it’s literally identical. It’s comforting that I don’t need to change my eating habbits.
Not sure if you know about Peter Attia. I really like his personal research and process, as well as videos. http://eatingacademy.com/dr-peter-attia –
Also Ron Rosedale who is more into diabetes and cancer in relation to high-fat / low protein but his videos are very rich with information http://drrosedale.com/about
I wonder if too much walking to tour the city the day before the race is ok. I previously did walk around 12 km each day two days before the race and convinced myself that I was fine the morning of the race! Hard to tell from the result of the race (did better than before but not did not meet my goal!) In exchange I cut the two days before the race run. Any experience by anyone about this?