Most marathoners would probably want to start refueling after about 45 minutes, then roughly every five miles or thirty minutes depending on your pace. Whilst fuelling every 30 – 45 minutes would probably suit most runners, there are no hard and fast rules. The aim of fueling on the run is to maintain blood sugar levels, and how often you need to fuel to enable this will depend on pace, length of run, and your body composition. How often should you eat during a marathon? When you run out of glycogen (our body’s carbohydrate stores), you can’t keep up the intensity and pace of your run. After running for sixty to ninety minutes, you are running low on glycogen which is the limiting factor for endurance exercise. So, how important is it to fuel on your run?įuelling on the run becomes very important on runs that are longer than sixty minutes. Coming up with a marathon fueling plan is essential, but practicing that fueling plan is even more important! Proper fueling can be the difference between just finishing the marathon and setting a new PR while feeling great throughout it. Fueling correctly on the run is a crucial part of getting you through 26.2 miles. When preparing for a marathon, your physical training is obviously important-racking up the miles, crushing interval workouts, and practicing spending hours on your feet-but you also need to practice your nutrition. As an Amazon Associate I earn from qualifying purchases. There are a variety of gels on the market in all sorts of flavors.ĭisclosure: This article may contain affiliate links When you buy through links on our site, I may earn an affiliate commission.
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