Make sure you are hydrated, and fully fueled ready to run, Having a pre-loading strategy will help this. Ideally this will start with drinking a 500ml energy drink between breakfast and the race, sipping slowly and finish 45 minutes before race start. There are several energy drinks on the market that can be used as an effective pre-load.
Operating a strategy to consume 1 x Gel every 5-6 km \ 3-5 miles or 20-35 minutes, this will see you taking on 5 - 7 gels. If you have had issues with energy gels before don't let this put you off, taking nutrition too late in a race can cause stomach distress, also a drop in sodium can have a similar effect.
It is crucial that you refuel as soon as possible after running a marathon, a combination of recovery drink within 20 minutes of finishing your event and some solid food. Your post run cravings and treats will be high on your priority list, but it's important to get yourself refueled to aid the recovery process.
We offer a free guide for your marathon nutrition plan. If you haven't thought about a nutrition plan then now is no better time to start.
Our guide goes into a detail on how, when, and why you should fuel for your race. We also suggest fuelling strategies dependent on finishing times.
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