You are what you eat, so choose wisely, unless you want to run 26.2 miles feeling like a spice bag.”
By now, you’ve clocked the miles, done the foam rolling, dabbled in strength training, and sorted out your pacing strategy. You’ve even managed to keep pre-race nerves at bay with some positive self-talk (and perhaps bribed with the promise of post-race Guinness). But here we are, in the final stretch, and today's topic? Nutrition. Yes, that topic which is about as glamorous as scraping porridge off a toddler's high chair after breakfast.
Now, before you go stocking up on energy gels and pretending that Haribo counts as “carb-loading,” let’s get a few things straight. Nutrition in the lead-up to a marathon isn’t about eating everything in sight just because “you’re running a lot.” It’s about fuelling your body wisely so your body doesn’t sabotage you halfway through the race, leaving you doubled over, regretting that spontaneous kebab the night before.
So, let’s get on with it: what exactly should you be eating in these final weeks?
Carb Loading: How to Approach It Correctly
Ah, carb loading. The one part of marathon training that sounds like a licence to eat an entire baguette of bread in one sitting. But before you go wild, let’s clarify what carb loading actually is. It’s not an excuse to clear out the pasta aisle at Tesco, no matter how tempting that sounds.
Carb loading is essentially about maximising your body’s glycogen stores. Glycogen is your body’s go-to fuel source during endurance events, and you’ll want your tanks brimming come race day. The catch? It doesn’t mean inhaling a family-sized Domino's pizza. Sorry, I don’t make the rules.
Here’s how to approach it:
- Start 2-3 Days Before the Race: Carb loading isn’t something you do the night before the marathon. That’s a rookie mistake that leads to bloating and wistful regret. Instead, start gradually increasing your carbohydrate intake about 2-3 days before race day. You’re aiming for around 7-10 grams of carbs per kilogram of body weight. No need to pull out the scales, just know it’s a fair bit, but not “I’ve eaten for a small village” levels.
- Choose the Right Carbs: Focus on complex carbohydrates like whole grains, pasta, rice, potatoes, and oats. These provide slow burning energy that’ll keep you going the distance. Think “slow and steady” energy, not “I’ve just demolished three croissants and now I’m crashing.” Stick to the slow-burn stuff.
- Don’t Forget Protein and Veggies: Just because you're cranking up the carbs doesn’t mean you should ignore the rest of your diet. Your body is not a sliced pan; it needs balance. Lean protein (chicken, tofu, etc.) and veggies are still important—this is about fuelling, not pretending you're on some weird bread-based cleanse.
Hydration Strategies for Training and Race Day
Now that we’ve carb-loaded responsibly (because you’re sensible like that), it’s time to talk hydration. Not just the “take a sip when you feel thirsty” type, but proper hydration strategy—the kind that stops you from being carted off to the medical tent mid-race.
Here’s how to nail your hydration strategy:
- Hydrate Throughout the Week: Don’t wait until the morning of the race to start drinking like a camel. Aim for a consistent water intake in the week leading up. Yes, this may possibly mean more trips to the jacks than usual, but trust me, it's worth it.
- Electrolytes are Your Friend: It’s not just about water, you also need to replenish electrolytes, especially if you’re running longer distances or sweating a lot (don't kid yourself, you will be). During your training runs and on race day, consider sipping an electrolyte drink or adding electrolyte tablets to your water. Sodium, potassium, and magnesium are king here, keeping your muscles firing and stopping your muscles from cramping up like an old tin of beans.
- Don’t Overdo It: Believe it or not, you can drink too much water. Hyponatremia (basically, low sodium levels from drinking too much water) is a real thing, and is about as much fun as trying to fold a fitted sheet while blindfolded. So there's need to down a litre right before the start you’ll just end up running to a portaloo quicker than a kid hearing the ice cream van from three streets away.
What to Eat in the Week Leading Up to the Marathon
Now that you’ve got your carbs and hydration plan sorted, let’s focus on what to eat in the final week before the marathon. This is where the magic happens, or at least, where you avoid any race-day digestive disasters.
For the love of god don’t start eating anything new. I couldn’t honestly think of any other worse time than the week before a marathon to start experimenting with trendy new superfoods or that firecracker curry your work colleague swears by. Save that adventure for after the race when you’re not in danger of setting a new PB for porta-loo visits.
- Focus on Easily Digestible Meals: In the final few days, stick to foods that are easy on the stomach and won’t leave you feeling like you’ve swallowed a brick. Think pasta, rice, lean proteins, and veggies.
- Avoid Heavy, Greasy Foods: Yes, you may have cravings for a big greasy fry-up after all your training, but save that for your post-race celebration. In the days leading up to the marathon, keep things light and nutritious. Fats take longer to digest, and trust me, you don’t want to be running with a belly full of chips and battered sausages.
- The Night Before: The night before the marathon, have a carb-heavy meal, but keep it moderate. This isn’t the time for an all-you-can-eat spaghetti challenge. A simple meal of pasta with a light sauce, some bread, and maybe a side of veggies or salad is perfect. Oh, and don’t forget to hydrate.
Race Day Fuel: The Final Countdown
On the morning of the race, your fuel plan should already be set. Here’s a quick reminder of what to do (and what not to do) on race day:
- Breakfast 2-3 Hours Before: Eat a breakfast that’s rich in carbs but light on the stomach. Perhaps a bagel with peanut butter, porridge with honey, or toast with a banana are all good options. Avoid anything too heavy or too fibre-rich, unless you fancy lightening the load mid-race.
- Sip, Don’t Guzzle: Continue sipping water or an electrolyte drink in the hours leading up to the race, but don’t overdo it. You want to feel hydrated, not like your stomach is an oil tanker.
- Energy Gels and Snacks: If you’re planning to use energy gels or snacks during the race, stick to what you’ve practised with in training. Don’t get cocky and try something new on race day. Have a plan for when to take them (every 30-45 minutes is common or by certain mile intervals), and be sure to wash them down with water to avoid an upset stomach.
Conclusion
There you have it! Your guide to fuelling your final weeks before the marathon. Carb load sensibly, hydrate like an adult, and avoid any last-minute food experiments that might turn your race into an episode of Survivor.
By fuelling smart and sticking to a plan, you’ll give your body the best chance to perform at its peak. And just remember, while carb loading might feel like an excuse to eat your weight in pasta, it’s all part of the marathon magic. So eat well, hydrate wisely, and get ready for the big day. After all, 26.2 miles doesn’t run itself!
Oh, and when it’s all over? Feel free to order that giant pizza, you’ve earned it.