Don't Leave Race-Day Nutrition to Chance

Race-day nutrition starts long before the starting gun, says Head Coach Ben Lucas. Learn how to train your gut and fuel with confidence.

Don’t leave your race-day nutrition to chance. Plan and practice it long before you reach the starting line, says Head Coach Ben Lucas.

One of the biggest mistakes marathon runners make is treating race day nutrition like an afterthought Then, when race day arrives, they try a new gel, a new drink, a new breakfast – and wonder why their stomach falls apart at 30km.

The golden rule is simple: Nothing new on race day. Here’s what to do instead.

Plan your race-day nutrition

I encourage runners to start practising their race nutrition once their runs reach around 90 minutes or more. That’s a great time to practise exactly how you'll fuel during the marathon. Ask yourself:

·       What breakfast works?

·       How much water do I need?

·       How often should I take a gel?

These are things you want answered before you're running across the Sydney Harbour Bridge surrounded by thousands of runners!

Train your gut

Products like GU Energy can be really useful during these long runs. The GU Energy Fuelling Calculator is a great starting point for understanding roughly how many carbohydrates you may need during longer training runs and on race day. Remember, every runner is different. Some runners tolerate higher carbohydrate intakes than others, which is why practising during training is so important.

That's why training your gut is just as important as training your legs. If you're planning to use gels every 30–40 minutes on race day, practise doing exactly that in training. By race morning there should be no surprises. Confidence comes from preparation, and nutrition is part of that preparation.

Want more expert training advice? Find the best running content here.