If you haven’t done this, this strategy should not be considered. It is essential to ingested the right types of carbohydrate ( read more here) and to practice this many times in the weeks leading up to a marathon ( read more here). This certainly needs a bit of preparation, but could potentially improve performance further. There are even reports of runners using as much as 120 g/h ( Read this blog). More recently elite marathon runners have been ingesting 90 g/h or more. Look at the ingredient list and check for multiple carbohydrate sources, Koch. The target of 60g/h can be achieved with many different combinations of water, sports drink, gels, chews, bars, and regular foods. The day before the marathon, most runners find it useful to do a short run to loosen up their muscles and help calm their nerves. To build up your glycogen stores for race day, bump up your calorie and carb intake the week prior to the marathon. Then, if you’re running for over an hour, make sure you consume about 30 to 60 grams of carbs every hour. No reason to pick up the pace or do marathon pace. Basically, what you want to be doing, the day before the race is running anywhere from 10-20 minutes, so nothing very far, 20 minutes being the most, all completely easy. Again, what foods and drinks are best is a matter of personal preference. The first and the most important is that running the day before the race is going to help increase blood flow. Your gut will get used to this very quickly. Do not try this for the first time in your marathon! You should transition from your current fueling levels towards 60g/h during training. In races over 2 hours, athletes can benefit from an intake of roughly 60 grams of carbohydrate per hour. During longer races your target carbohydrate intake should be higher than during shorter races. It is important to study what is available on course and develop a plan that takes into account foods and drinks you will collect on course versus foods and drinks you will have to bring yourself. When you get into the final week before your marathon the hard work should essentially already be in the bag. The day before a race may be a stressful time for some runners especially those participating in their first long-distance event. Marathon nutrition requires a bit of planning. The final week before a marathon can be a daunting experience for many runners, so weve collated a list of 5 ways to help make sure youre prepared for running 26 miles & 385 yards (or 41.195km).
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