Tag: Marathon tips

Over 50% of marathon runners use some form of mid-race carbohydrate, but the question remains: should I use energy gels for a marathon? The answer depends heavily on your body's tolerance, training, and race day strategy, and is not a one-size-fits-all solution.

According to a 2025 study on marathon runners, those who met carbohydrate intake recommendations (60 to 90 grams per hour) were more likely to finish faster. Proper fueling is critical to sustained performance, and knowing how many carbs per hour for a marathon you need can be the difference between a new personal record and hitting the wall. This guide breaks down the science and provides a practical fueling plan for your race.

According to sports dietitians, avoiding certain foods in the 24 hours before a marathon is just as important as carb-loading, with many marathon runners reporting gastrointestinal issues that directly impact their race performance. Therefore, knowing what to avoid eating the day before a marathon is key for any runner looking to cross the finish line without stomach trouble.

Proper hydration is crucial for marathon performance and safety, with some experts recommending that runners drink 16 to 20 ounces of fluid two to three hours before a race. Understanding **what do marathon runners drink before a race** is a key part of any successful nutrition plan.