Category: Marathon running

Studies show that proper pre-race fueling can improve performance by delaying fatigue. Understanding what supplements before a marathon can optimize your body's energy stores and endurance, but it's crucial to follow a proven strategy.

During a marathon, the body's glycogen stores can become depleted in as little as 90 minutes. This is a major reason why a marathon runner drinks glucose water, both during and after the race, to combat fatigue and ensure sustained energy and recovery.

Marathon world record holder Eliud Kipchoge’s diet is surprisingly simple, focusing on local, traditional Kenyan foods rather than expensive, complex nutrition plans. So, what is Eliud Kipchoge's diet and how does it fuel his record-breaking performances?

Did you know that despite his extreme training, Eliud Kipchoge's diet is surprisingly simple and based on traditional Kenyan cuisine? This article details exactly what does Kipchoge eat in a day to fuel his legendary marathon-winning performances.

During a marathon, the average runner can lose around 1,000 milligrams of sodium per liter of sweat, a critical electrolyte for fluid balance. To prevent dehydration and muscle cramps, figuring out precisely how many salt sticks during a marathon is a personalized process that is essential for race-day success.

According to research published in the National Institutes of Health, consuming 60-90 grams of carbohydrates per hour can significantly improve marathon finish times. For many runners seeking a convenient way to meet this demand, the question becomes: are GU gels good for marathons, and how can they fit into a winning race-day nutrition strategy?

Over 13% of Boston Marathon runners in a 2002 study were found to have exercise-associated hyponatremia, underscoring the dangers of both dehydration and overhydration. The key question isn't just if you should drink, but precisely how much water do you need to run a marathon to maintain performance and safety.

Endurance athletes have long used unconventional fueling methods, with some sports nutritionists noting that simple sugars and caffeine can enhance performance. This has led many to question: **Why do marathon runners drink Coca-Cola?** It's not a primary fueling strategy but a tactical move reserved for specific points during a race.

According to sports medicine guidelines, increasing carbohydrate intake 36–48 hours before an endurance event is crucial for maximizing muscle glycogen stores. Knowing exactly what to eat two days before a marathon is the key to crossing the finish line feeling strong, not fatigued.

While it may seem counterintuitive, many elite endurance athletes and marathon runners have been known to strategically consume Coca-Cola during the final stages of a race. This practice is not about a casual treat but a deliberate nutrition tactic to gain a competitive edge when the body's primary fuel stores are running on empty.