Tag: health

Fueling for the marathon: How much and how often should you eat during a race?

On By idratherbestrongthanskinnyIn food, marathon training, runningLeave a comment

If you’ve ever had an otherwise-perfect race, long run, or workout ruined due to GI distress or an uncomfortable stomach, you know how important it is to nail your race-day nutrition.

While it’s perfectly normal to be unsure about nutrition, fueling, and marathon training, the right nutrition strategy on race day can really make a difference. A 2023 study analyzing fueling strategies for runners found that per each additional 100-calorie gel consumed, runners were able to run 0.5 to 0.7 kilometers further in the same amount of time. This amounted to a 7.75% increase in speed compared to runners who did not take nutrition. 

Here’s what the science has to say about marathon training and fueling:

  • Carbohydrates: When it comes to carbs, the length of your activity will dictate how much you should be ingesting. For events lasting less than 60 minutes, don’t worry about taking in extra carbs. However, for activities that last between 1 and 2.5 hours, 30-60 grams of carbs per hour is recommended, ideally consumed every 10-15 minutes in a 6-8% carb solution (like in a sports drink). For events longer than 2.5 hours, 60-70 grams per hour (and up to 90 grams per hour!) are recommended. 

While the above research is particular, it’s important to remember that every body is different. Instead of every 10-15 minutes, your body may appreciate 20, 30, or 40 minute intervals. Instead of a carb solution, like a sports drink, you may rather eat gels, chews, or even solid food. 

There’s lots of advice on the internet and from influencers on TikTok and Instagram, but marathon nutrition is very personal. Beyond running a lot of miles during training, it pays to pay attention to what you eat both before, during, and after your run. 

In general:

  • Eat or ingest something before you feel hungry during a race or long run. If you wait until you’re hungry, it’s probably too late! 
  • Experiment with different gels and electrolyte drinks in the early months/weeks of training, and figure out what you like best. 
  • Once you’ve found the nutrition that works best for you, use ONLY that nutrition during the remainder of your training. This will ensure you don’t have any surprises on race day. 
  • Plan your pre-run meals ahead of time (this goes for dinner the night before AND breakfast/whatever you eat before a run). Pay attention to how this sits in your stomach, and increase or decrease portions accordingly. 
  • Within your training log, add a tab for notes regarding fuel and hydration. Write down your fueling strategy, and how you felt during and at the end of your run. If you’re taking in gels every 30 minutes and feel depleted towards the end of your long run, try increasing the intervals at which you take in nutrition. While the study above does indicate you should be consuming gels every 10-15 minutes, this is an important parameter to personalize as well.
  • Pay attention to caffeine content within gels, GUs, and gummies. It’s okay to take in a little bit of caffeine, but monitor how much, and how it affects your performance. 

There’s no one-size-fits-all model for fueling, but the above advice should get you to the starting line. Experiment and figure out the best strategy for you — you’ll thank yourself on race day!

Hopping May Be The Secret To Unlocking A New PR: Here’s Why 

On By idratherbestrongthanskinnyIn marathon training, runningLeave a comment

One exercise I’ve been frequently adding to the end of my running clients’ strength and cross training training circuits is hopping. While it may seem a little silly to bop up and down after a series of heavy-weight deadlifts, I have my reasons. The act of running is actually a series of one-legged hops, done repeatedly over and over again — so if hopping is uncomfortable or difficult for someone, it may be a sign that they are not quite ready to run (and they’re definitely not ready to up their mileage or intensity). I also think it’s a good exercise to increase power, practice adequate shock absorption, and provide an alternative calf workout to the much-loved heel raise.

Hopping exercise may also directly translate to improved running economy, according to a new study  published in Scientific Reports. The randomized controlled trial investigated how five minutes of daily double-leg hopping exercises affected running economy in 34 amateur runners over six weeks. Loading was progressively increased by increasing hopping bouts by increments of 10, and decreasing rest time in between sets.

After six weeks, researchers noticed significant improvements in runners running at faster speeds (12 km/hr and 14 km/hour, which roughly translates to 7.6 and 8.6 miles per hour, or paces faster than an 8-minute mile). 

This study’s main takeaway was that short daily bouts–about 5 minutes–of hopping exercises can improve running economy in amateur runners.

To incorporate this into your own training, try this simple exercise:

  1. First, try balancing on your right leg for 30 seconds, and then your left. Pay special attention to any differences you may feel between the two.
  2. Next, jump up and down using both legs 10 times: Do not aim to jump incredibly high, instead, aim to land softly and have your feet work in sync.

If you feel any loss of balance or difficulty during those two quick exercises, it may be a sign to build up your strength, particularly in your glutes, hamstrings, quadriceps, and calves. If you feel anything else suspect–like leakage–it may be time to schedule a visit with a pelvic floor physical therapist. 

If both of those exercises feel good, you can move on to:

  1. 10 x 10 bouts of double leg hops, with 10 seconds rest in between each set. Ending your strength training circuits or warming up for your runs with 10 x 10 bouts of double leg hops is a great place to start: As you get more comfortable and stronger, you can increase the number of sets, the number of hops in each set, the direction of hops (forward and back vs. side to side), the height of each hop (progressing to a tuck jump),  and eventually move on to single leg hops (5 x 10 bouts single leg hops with 10 seconds rest in between, and progress from there). 

Adding daily hops to your routine is a great example of a simple daily activity that can increase your running economy without reinventing the wheel.

Give it a try, and let me know how it goes!