Marathon Nutrition

March 24th 2011

Approached by BBC Radio Guernsey's Isla Blatchford to pop into the studio and have a chat with her about her forthcoming Virgin London Marathon and in particular to talk about nutrition strategies and advice, I thought I would  check out what advice some of our local marathon runners had to offer.  As well as asking about nutrition I invited comments of general advice. Following are some highlights.

Paul Ingrouille

Mine would relate more to race day practice.

1. Use one of your pre race long runs to practice your race day routine. I.e. Aim to start at race time (9am?, 9:30?) and go through the wake up, breakfast, sip drinks etc.
2. Practice taking on drinks every 3m/5k during your long runs.
3. Don't go mad with pre race pasta, big breakfasts etc. Unless you have tried it before.
4. For marathon distance you are going to Burn more carbos than you have stored. Take advantage of Carbo drinks.

Richard Stapley

I think it depends what time you are doing, I expect you will be aiming at the 4 to 5hr runners in which case I would def try and get some solid energy bars down I try and aim for 400cals per hr from bars gels and drinks.I think that’s generally the amount to try and get down.

Good advice to start with a bottle of energy drink and sip while waiting for the start and then you can miss out the first aid station. Otherwise loads of gels. For Paris I used an armband with elastic loops for the gels I’m not a fan of fuel belt type things, horrible to run with. If you are running 5hrs and not too bothered about time then def walk the aid stations, otherwise I’m not a fan of run walk. Be very careful of drinking on the run if you are not used to it, don’t get enough down. Part of the challenge of the marathon has to be to run the whole thing I never need to worry about what sort of drink, gel it is.

Never bother to get the body used to it before hand, I think its all basically the same stuff anyway Start with the gels at 10 mins before start and then every half hr Yes caffeinated, leave till late in the race when you need a kick and make sure you have used them UNDER RACE CONDITIONS (not just in training) before you try them. In Abu Dhabi, I felt awful after 3.5hrs of the bike, 3 caffeinated gels one straight after the other sorted that out! Never used savouries, not enough energy in them, too much fat, unless you are seriously slow that is then take a wicker basket and have a picnic Best of luck, I’ll listen on the IPlayer!

Collette Andrews

1. Don’t overdrink – just makes you feel you awful. Regular sips are best.
2. Try out gels on the long runs first, and have a timed strategy for eating them eg one just before the start and then every 30min. This can be a real motivator. Definitely caffeinated are good.
3. Make sure you’ve packed some food in your bag for the finish, because when you do get hungry you’re starving. I ate bits of bananas at Paris and this was good – but it just depends what’s on offer at the aid stations as I’d never carry any solid food with me.
4. Don’t pick up any sports drink if you’ve not tried it before, but drink a big bottle at the end asap.

Luke Walton

A few things I have found If drinking a lot to try and get hydration right before the race always use a sports drink with sodium in it. You will reduce sodium levels before you even start if you are just drinking water. You wont know how concentrated any drinks being handed out during the race are so I also take a salt stick in a race belt or some emergency drinks in case I cant get the right sort of drink on the day.

Walk/run strategy is best to keep simple no mater what time you are aiming for. It is worth remembering every time you think you want to walk that as soon as you start walking it feels harder, longer and slower. Slowing down is always better than walking

In a big city race if you are near the front everyone starts way faster than they should. Check your pace at a reference point (1 mile is usually a good one) and try and settle in to your target pace as soon as you can.

It is very difficult to warm up before the start and you can get held up for the first couple of miles so is best to take your time to warm up during this period and don't try and make up lost ground too quickly there is plenty of time for this later

Nikki Neale

1. Hydration is incredibly important, which means (a) drinking lots in the last few days before the marathon (best to take it on board little and often), (b) during the race itself, taking water every mile - even in those early miles when it doesn't seem necessary.
2. Taking on board sports drinks during the race is good, but only do it on the day if practiced in advance.
3. If it is cold, wear a bin liner to the start (preferably with holes for head and arms!) - it can easily be discarded when ready.
4. Get someone to write your name in large letters in permanent marker on both arms - it's fun for the crowd to know who they're shouting for, plus it gives you a huge psychological boost when you hear someone cheering your name (which they will, a lot).

Hope this helps - I've got butterflies just thinking about it, good luck to Isla!
Nikki

Brian Holden

Well in just short of 40 marathons have never realy had any major problems, but usually stuck to a regular theme.

Last week from Tuesday before the race, took it very easy and had plenty of carbs re pasta and plenty of High five and bananas, you might feel a little full before the race , but late on always seemed to have enough to push on to the finish. found that drinking plenty of energy drinks and energy bars, days before and also plenty of liquid up to two hours before race ment did only need to keep myself moist and did not realy drink much within the race.

Always used to have a banana and perhaps toast about three hours before the race.

London found no problem, but can get caught up in the atmosphere and go off to quick, better to take it ease the first mile or two as you must know. Have only used gels before the race, never within the race, but someone a little bit slower might find they help them late on. Give my best wishes. Brian

Lee Garland

Jelly Babies all the way!

Simon Streek

The biggest problem with big city marathons is obviously volume of people. Isla will get held up for most of the first half of the race, so it is important that she does not surge to overtake people, as this will burn her out for the second half.

Try and carry a bottle of water for the first half as the water stations are manic and she will save a lot of time and energy by just running through. Also she should watch her feet for discarded bottles and banana skins!

I've found the Go gels (blackcurrant) the best, as you do not need to take extra water with them. Take 4 and have one every 6 miles. Best to avoid caffinated gels & solid food if she is not used to them on the run.

Really important not to drink too much water as hyponatremia is a possibility. If she is hot, she should pour some water over her head + legs e.t.c. as this will loosen them up.

Run/walk strategies are dodgy as after the first time she walks she will stiffen up and then mentally it will be so difficult not to just keep walking, so best to run as far as she can then keep walks to about a minute if she has to.

Don't wrap up too warmly for the train to Greenwich/Blackheath as there is no air and they are stifling. Take some warm clothing to wear when she is waiting for the start of the race that she can discard on the way. Most of all, she should enjoy the emotional last mile, as she will have earnt it! Hope that helps, Simon.

Tim Johns

Fuel/hydrate from the gun – i.e. before your stomach begins to contract, a gel 10-15 mins before the start is a good plan too. A gel every 40mins thereafter (preferably isotonic to avoid having to calculate how much water to take in) worked well for me, saving caffeinated gels for 'mood boosting' purposes in the second half of the race.

If you're used to running with a bottle, start with a 500-600ml one, this way you can check you are consuming exactly the right amount of fluid in the first 60-90mins and avoid losing time mucking about with the first two or three crowded aid stations. Then, when the bottle is empty, you get to throw it away, leaving you feeling 'lighter' (it's only psychological, but every little helps).

As Luke mentioned, salt (or more crucially; sodium) levels are important, sodium can be 'preloaded', so adding a small amount of salt to your meals the day prior to the race will keep you topped up and provide the additional beneficial effect of stimulating your thirst the day before.

Oh, and keep smiling, that'll conserve a few cals... (heh heh.) Cheers, T.