It's no easily feat to run 26.2 miles. It takes dedication and training. Physical training is important, but so is nutrition. Whether you run running slow or fast, you can burn several thousand calories during a marathon. It is important to have energy before and after the run to avoid the "hitting the wall" feeling. Paying attention to diet before running a marathon will also benefit the body feels during a run.
Hydration
No matter what time of year the marathon is held, hydration is a key factor for a successful run. Start drinking extra water one to two weeks before, because the body needs time to store fluids. During the race, drink at every hydration station, even if you carry your own liquid. Waiting until the body is thirsty means dehydration already has set in. Even if the body receives a lot of liquid throughout the run, it still is necessary to drink after the run.
Electrolytes
Electrolytes are important, as well. A 2007 article in "Sports Medicine" notes that a regular supplement of carbohydrates or glucose, water and sodium helped to maintain and improve cardiovascular function, carbohydrate oxidation and overall performance. High-quality sports drinks are suggested, and the amount you need will vary depending on how much you sweat. For marathon runners, fluid replacement will range from 400 milliliters to 1.5 liters per hour. Pick your drink carefully to avoid an upset stomach.
Carbohydrate Loading
Many runners' magazines and reports discuss carbohydrate loading before the race -- building up glycogen stores for maximum energy. The body normally only stores enough energy for events that last 90 minutes or less. Carb loading will help increase the body's available energy. The body will be better off if these carbohydrates come from real food sources. During the week before the run, increase total carbohydrates to 50 to 55 percent of total calories. A 2,000-calorie diet, for example, should have 1,000 to 1,100 calories from carbohydrates. Continue to train as recommended.
Days Before Carbohydrate-Loading
Three to four days before the event, increase carbohydrates to 70 percent of calories, or 1,400 out of 2,000. Reduce training levels and fat to help compensate for the high level of carbs, and allow for proper energy storage. Depending on body size, another rule of thumb is to consume 3.5 g of carbs per lb. of body weight for larger athletes, and 4.5 g of carbs per lb. for smaller athletes. Consume adequate amounts of lean protein to fuel the body, as well. Aim to have most of the carbohydrates come from whole food sources, such as fruits, vegetables and whole grains. On the morning of the race, eat whatever has worked during training for longer runs, and use the same sports drink you usually use.
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