Working out your fuelling for long runs and marathons is part science and part art, and what works for you will be individual, and not necessarily the same as your running friends. It takes time to work out what will work well, so start testing things out early, so that you’ve perfected them by race day.

I was really fortunate to learn about fueling from a group of amazing women who I met at my first group marathon training in Chicago. Before I met them, I hadn’t even realised that fueling was something that I would need to consider. I’m not sure what I thought runners did throughout a long run or race, but finding a solution that worked for me was a lot faster because I had great advice from them. 

Anyone who works out needs to fuel well. There is nothing heroic about counting calories and being continuously hungry, because sooner rather than later, you’ll find yourself struggling through runs, recovering slowly and/or getting injured. In full disclosure, while I’m a certified personal trainer, I am not a registered dietitian or nutritionist, so the advice I’m sharing below and in my next few blogs, is from my own personal research and experience, and what I’ve found works for me. This comes from hundreds of long runs, several half marathons and eleven marathons. If you’re looking for specific advice though, I always recommend reaching out to an RD or doctor.

When I think of fueling for long runs (incl races) I think of it in five phases:

1. The 5 days before the long run
2. The night before
3. The morning of
4. The actual run
5. After the run

The 5 days before:

The week leading up to a long run is crucial for ensuring your body is well-fueled and hydrated and that you’ve maximized your muscle glycogen stores for sustained energy during your run. I don’t overthink my nutrition/hydration, I just ensure that I eat plenty of calories made up of carbs, proteins and fats, and I don’t restrict my eating. There are a few principles that I live by that have helped me along the way:

1. Don’t restrict calories – eat when hungry and enjoy all foods. If you’re running long runs week after week, your appetite will increase because you’re burning more energy. Recognise that and replenish your body with healthy foods – don’t go hungry!
2. Eat balanced meals with plenty of carbs, protein and fibre. While I generally prioritize protein in my meals as it helps to build lean muscle, I have more of a focus on carbs during the days leading up to a long run over ten miles/90 mins. 
3. Eat fresh foods and avoid processed foods as much as possible. I love a good McDonalds or pizza as much as the next person, but fresh foods always make me feel brighter and more energetic so I try to eat more of them.
4. Edge towards eating a little too much, than too little. There have been a few long runs where I’ve become super hungry and depleted near the end, so now I generally lean towards eating a little too much in the few days before then run, than too little, as I want to feel strong at the end of my run.
5. Don’t drink alcohol. I didn’t care about this as much in my 30s, but in my 40s I find it even more dehydrating than ever, and it disrupts my sleep, so I generally keep away from it. This is particularly true the night before a long run.
6. Hydrate more than usual with electrolytes and not just water. 
7. Don’t risk trying anything new, including foods which can sometimes upset your stomach. In my case, I avoid all sea food and anything with a lot of dairy, such as pasta with a creamy sauce. 

The night before:

Finding the right pre-run meal can be a challenge. Too little nutrition can make you feel sluggish and cause you to hit a wall too early. Conversely, overeating before a long run can lead to cramping, uncomfortable fullness, and other gastrointestinal issues that are unpleasant to deal with while running.

Over the years I’ve worried less and less about the exact meal I eat the night before and instead have focused on working out what doesn’t work for me (creamy sauces, pastry etc.) so that I can avoid it. I have also tried to get myself used to something that is really easy to find, as often I’m traveling for a race or visiting friends, and don’t want to be on the hunt for something difficult, especially when I’m getting hangry. 

My go-to meal before long runs and marathons is a bowl of wholewheat pasta with grilled chicken and either pesto or tomato sauce. I’m also addicted to cheese, so I sprinkle a very generous helping (or two) on top! For dessert, I sometimes have ice-cream, or a piece of cake. In addition to my dinner and especially during the summer, I’ll also ensure that I drink a lot of water with electrolytes the night before a long run as it helps to start a run well hydrated. I try to eat a couple of hours before bed, so that my sleep isn’t interrupted by being hungry or too full, and I avoid alcohol. 

Do you have a pre-long run dinner? I’d love to know what it is.