Welcome toTraining Diaries, a Lifehacker series about my journey to the 2023 TCS New York City Marathon.

Howdomarathon runners fuel themselves to run 26.2 miles?

Ive thrown around the term fueling inprevious posts, but today, its time to dig in.

Unfortunately, this is one of the most overlooked aspects of distance running.

Youre training your body not only to run increasingly long distances, but also to handle processing nutrition on-the-go.

If youre unfamiliar with gels, picture a syrupy Go-Gurt-like packet of quick energy.

Most advertise a prime combination of carbs, caffeine, and amino acids.

My preference in gels is aptly namedGu.

Other runners swear byGatorade chews, Snickers bars, or even some loose dates in a Ziploc bag.

Start with one gel every 45-60 minutes and assess hydration needs at the same time.

Over several long runs, slowly increase gel and fluid intake as needed to determine the right balance.

It is also crucial to fuel intake with hydration.

Aim to drink at least 4-6 ounces of fluid with each gel to help it digest smoothly.

One last key factor is timing.

(What can I say?

All these long runs have turned me into an insatiable monster.)

What to eat the day before a marathon

Carbo-load!

Good carb sources are whole wheat pastas, potatoes, rice, oats, etc.

Eat familiar foods to avoid GI issues.

Now is not the time to try new exotic dishes.

Stick to the routine meals you know your body can tolerate.

Hydrate well in the days before.

Aim for 12-16 cups of water daily to store water in your muscles.

Reduce fiber intake to avoid GI problems.

Have a big carb-filled dinner the night before.

Pasta primavera, rice and beans, pizza, etc.

Set your alarm early to allow time to digest.

Go for easily digested carbs and a little protein.

Oatmeal, whole wheat toast, banana, peanut butter, eggs.

Drink 16oz of water or sports drink.

Hydrate well in the morning.

Avoid high fiber, high fat, or high protein foods which can cause GI distress.

What to eat during a marathon

Take gels or chews every 45-60 minutes once the race starts.

Drink 4-8oz of water or sports drink every 20-30 minutes at water stations.

Stay on top of your hunger, fatigue, or headaches.

One runner once told me If you start to feel thirsty, youre too late.

Nothing new on race day.

This goes for gear and nutrition alike.

Dont be tempted by a station with new gels or drinks during the race.

Always go with what youve trained with.

What to eat to finish a marathon strong

The last six miles are critical.

From my experience, a marathon feels like a twenty-miler plus the most challenging 10k of your life.

Take gels every 30 minutes at this point.

If you fall behind on fueling, dont take multiple gels at once.

Drink regularly to avoid hitting the wall from dehydration.

The marathon distance is as much a test of proper fueling as it is endurance.

Practicing with gels and sport drinks prepares ones body to go the distance.