Fuelling Strategy ⛽️
Fuelling Strategy ⛽️
As many of us start increasing our training volume in preparation for spring races, I want to remind you that fuelling is a key part of your race-day strategy—and it starts well before race day itself.
When planning your long runs, consider the following:
Hydration: Aim for at least 2 litres of water daily, supplementing with electrolytes as needed.
Nutrition: Fuelling properly the day before, the morning of, and during your runs is crucial. This can include gels, gummies, protein bars, or even whole foods like dates or sweets.
Post-run recovery: Replenishing your body after your session is just as important for consistency and performance.
The key is practising your nutrition strategy during training to ensure there are no surprises on race day. The worst thing you can do is neglect your fuelling strategy in training, only to struggle on race day despite all the hard work you've put in.
My Personal Marathon Fuelling Strategy
2 Weeks Pre-Race Day:
Maintain consistent hydration.
Increase carb intake steadily while ensuring a good balance of lean protein.
No need to overdo it—your body can only store around 80g of carbs in glycogen at any given time.
Carb intake should be aligned with your overall training needs rather than just race week.
Where possible, prioritise complex carbs over simple white carbs—though post-workout, quick carbs can be beneficial.
Day Before the Race:
Main meal between 4-6 pm (carb-heavy with protein).
Light snacks in the evening, keeping hydration levels up.
Race Day Morning:
Breakfast: bagel with jam and peanut butter, banana, black coffee, and possibly some oats with orange juice.
Hydrate well but taper off fluids 1 hour before the start.
During the Race:
10-15 minutes before the start: One caffeine gel.
Every 25-30 minutes: Alternate between caffeine and regular gels in this sequence:
Regular → Regular → Caffeine → Regular → Caffeine → Regular
Hydration: Drink water regularly at water stations. If it's warm, pour some over your head to stay cool.
Note: We are all unique. So, try different strategies until you figure out which is the right one for you.
Mindset and Run Coach
Sha Hussain🩵
