If you’re a running girl gearing up for your first-ever marathon, understanding the importance of proper fuelling can make all the difference in your race experience. Fuel your marathon journey by mastering the art of nutrition with these helpful tips!

Understanding your energy needs during a marathon

Fuelling keeps your body going strong through every mile. Lets face it – you are going to be running a lot of them! Just like a car needs fuel to run, your body needs a steady supply of energy to keep moving. During a marathon, your body relies heavily on glycogen, stored carbohydrates, to power your muscles. However, as you run, these glycogen stores start to deplete, and if you don’t refuel, you risk hitting the dreaded “wall”—that point where your body feels like it just can’t go on. Fatigue sets in, your pace drops, and finishing the race becomes an uphill battle.

Using training runs to perfect your fuelling strategy

Training runs aren’t just about building endurance; they’re your chance to experiment with different ways of fuelling. Every long run is an opportunity to discover what works best for you. Maybe you’ve heard of energy gels, drinks, or even solid bars—each has benefits, but what suits one runner might not suit another. This is why it’s crucial to practice fuelling during your training. You’ll want to know in advance what your stomach can handle, how often you need to refuel, and what products make you feel strong and energised instead of sluggish.

Exploring Your Fuel Options: Gels, Bars and Drinks

As a beginner, you might feel overwhelmed by the variety of fuelling products available.

  • Energy gels: Quick and easy to digest.
  • Drink mixes: Great for hydration and energy.
  • Solid bars: A filling option for longer runs.

One popular option is energy gels, like those from the Maurten range, that are easy to consume on the go. These gels use a special hydrogel technology that encapsulates carbohydrates, allowing for a steady energy release without causing stomach discomfort—a common issue for runners trying to fuel mid-race.

Maurten also offers drink mixes and solid bars, allowing you to choose what fits your training style and taste preferences. Whether you prefer sipping a carb-rich drink before a run or carrying solid bars for a more substantial fuel source, it’s all about experimenting to find your perfect match.

For a deeper dive into various energy products, see my beginners guide to marathon fuelling.

Why practicing your fuelling matters

Remember, the key to successful fuelling on race day is practice. During your long training runs, try out different products and timing strategies. Maybe you take a gel every 45 minutes, or perhaps a drink mix works better for you. The goal is to nail in your fuelling routine so that on race day, you know exactly what to do—and you’ll have the confidence that your body will respond well.

So, as you lace up for those long training runs, don’t just focus on the distance. Make fuelling a priority, and use this time to figure out what keeps you energised and ready to tackle those 26.2 miles.

Your future marathon-finishing self will thank you! You can check out the Maurten marathon fuel guide here.