Take a gel 15-20 minutes before the start, then one every five miles through mile 20, each with water. That is five gels and a plan you can remember when you're tired.
Why a plan beats winging it
Most marathoners under-fuel. In a study of athletes at real races, marathon runners averaged 35g of carbs an hour, well below what triathletes took in.
In another study, 28 recreational runners were paired by ability before the 2013 Copenhagen Marathon. One of each pair fueled however they liked. The other followed a set schedule of gels and water worth about 60g of carbs an hour. The scheduled group finished about 5% faster on average. The gels in that study also contained a small amount of caffeine, so carbs may not explain all of it.
The target
For efforts over 2.5 hours, guidelines support up to 90g of carbs an hour, and 30 to 60g an hour is a solid target for most runners.
The plan
| When | What | Running total from gels |
|---|---|---|
| 15-20 min before the start | Gel 1 with a few sips of water | 30g |
| Mile 5 | Gel 2 with water | 60g |
| Mile 10 | Gel 3 with water | 90g |
| Mile 15 | Gel 4 with water | 120g |
| Mile 20 | Gel 5 with water | 150g |
For a four-hour marathon that works out to a gel about every 45 minutes. A three-hour runner hits the same mile marks about every 35 minutes.
Filling the gap
Five gels is our recommended daily limit, and it gives a four-hour runner just under 40g of carbs an hour. To get closer to 60g, take sports drink at the aid stations between your gel miles.
Take each gel with water rather than sports drink. Stacking the two at once puts a lot of sugar in your stomach in one go.
Rules that matter more than the schedule
- Practice it. Run this exact plan on at least three long runs. Your gut adapts to what you train it to handle.
- Start early. The first gels matter most. By the time you feel empty, you're already behind.
- Nothing new on race day. Same gel, same timing, same breakfast as your best long run.
- Carry your own. Don't count on the course having what you trained with.
This article is general information, not medical advice.
Sources
- Pfeiffer B, et al. Nutritional intake and gastrointestinal problems during competitive endurance events. Med Sci Sports Exerc, 2012. View abstract
- Hansen EA, et al. Effect of freely chosen vs. a scientifically based nutritional strategy on marathon race performance. J Int Soc Sports Nutr, 2013. View abstract
- Thomas DT, Erdman KA, Burke LM. Nutrition and Athletic Performance. Joint position statement of the Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine. Med Sci Sports Exerc, 2016. View statement
- Jeukendrup AE. Training the gut for athletes. Sports Med, 2017. View article