Race-day Fueling

Daily Tip # 9 - Thursday, October 15

Success in a marathon depends on fuel: what, when, and how much you eat and drink before and during the race. This adds a challenge, but it also gives you a valuable and powerful tool: Many a marathoner has been reduced to a walk by running out of gas too soon -- and you, on the other hand, can be the runner passing all those depleted fast starters in the final miles.

Pre-race week: You should eat a diet high in complex carbohydrates, the primary fuel for working muscles. By eating more of them, especially in the last three days before the race, you can store extra energy for getting past the famous "wall" at around 20 miles, where many marathoners find that they're running on empty. Good sources of complex carbs are pastas, bread products, and fruit. It's better to add some of these foods throughout your meals on Thursday, Friday, and Saturday, rather than pack them in on Saturday night; the Barilla Marathon Eve Dinner on October 31 is a good place to find camaraderie and a great pasta meal, not to overeat.

Drink plenty of fluids during the pre-race week, too. If your urine is plentiful and pale yellow, you're hydrating well.

Race morning: Eat a light breakfast of foods that you're used to, including carbs and some protein, one to three hours before the start. Stick with what's worked for you before your long training runs. If you're a coffee drinker, have the amount that you usually do; there will be Dunkin' Donuts coffee in all of the Fort Wadsworth start villages.

During the race: Again, stick to what's worked in training, and don't risk trying anything new. When you feel thirsty, get some water and/or Gatorade Endurance Formula at the aid stations along the course, and if you're familiar with them, you can grab a PowerBar Gel at the PowerBar Gel Energy Zone at mile 18.

Post-race: You may not feel like eating right away, but you really need replenishment in the first 30 to 60 minutes after you finish. In your finisher food bag, you'll find a bottle of Gatorade Thirst Quencher, a bag of Emerald Nuts Dry Roasted Almonds, a PowerBar Recovery Bar, a bottle of Poland Spring Brand Natural Spring Water, a bagel, and a New York State McIntosh apple. Drink right away, and then eat as you feel ready to. This combination of water, protein, carbohydrates, and minerals will speed your recovery. Plan for a celebratory meal later -- with that finisher's medal around your neck, of course.