You’ve put in the training miles, raised the sponsorship money, and are ready to take on the challenge. But there’s one part of marathon day that can make or break your race: how you fuel your body while you run.
Even if you feel great at the start, your body simply can’t store enough carbohydrate to power you through 26.2 miles on its own. Without topping up your energy stores, you’re far more likely to hit “the wall” - that sudden, heavy-legged feeling where every step feels impossible. It’s not just in your head; it’s your body running out of fuel.
The good news? With the right fuel plan, you can avoid that completely.
Carbohydrates are king.
And the best part, it doesn't need to be overcomplicated. For most runners, a simple target works best.
Aim for between 60-90g of carbohydrate per hour of running.
How you get this is up to you - energy gels, chews, blocks, sports drink mixes, or a combination. Carbohydrates keep your blood sugar steady and help your legs keep turning over, even in those final miles.
Hydration is key
You don’t need to overthink hydration either, but you do need to stay ahead of thirst. Even small levels of dehydration can slow you down. A good guideline:
500–1000 ml of fluid per hour, depending on heat and sweat rate
Include sodium and electrolytes to maintain balance and help prevent cramping
Practice taking small, regular sips so you never reach the point of feeling parched, headachy, lightheaded - or in extreme cases, faint.
Keep it simple
The simpler your race-day plan, the easier it is to stick to it - so you can focus on running, not thinking about nutrition. Ideally, you’ll have practiced your strategy during training and know what works for you.
Take your first gel just before you cross the start line.
Then continue every 30–45 minutes throughout the race.
Sip water or sports drink often — don’t wait until you’re thirsty.
Most runners will use 5–8 gels during a marathon, depending on their pace and the carb content per gel. But remember: everyone is different, and practice is key.
Not sure where to start?
We know race-day nutrition can feel overwhelming - which is exactly why we created a Nutrition Calculator that builds your personalised fuelling plan. It tells you what to take, how much, and exactly when during your race.
Create your marathon race day nutrition plan here.
%20(1).jpg)
