{"id":11205,"date":"2024-12-20T14:23:10","date_gmt":"2024-12-20T14:23:10","guid":{"rendered":"https:\/\/osmaps.com\/discover\/guides\/\/"},"modified":"2025-02-11T15:03:29","modified_gmt":"2025-02-11T15:03:29","slug":"nutrition-for-marathon-training","status":"publish","type":"post","link":"https:\/\/osmaps.com\/discover\/guides\/nutrition-for-marathon-training\/","title":{"rendered":"Nutrition for Marathon Training"},"content":{"rendered":"\n\t\t<header id=\"block_b862a378f2142661ce715a6cdff267d6\" class=\"SingleHero skip-lazy default\">\n\n\t\t\t<div class=\"container\">\n\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<ul class=\"SingleHero__categories\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t\t\t\t<a href=\"https:\/\/osmaps.com\/discover\/activities\/running\/\" class=\"category\">\n\t\t\t\t\t\t\t\t\tRunning\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t\t\t\t<a href=\"https:\/\/osmaps.com\/discover\/tag\/marathon\/\" class=\"category\">\n\t\t\t\t\t\t\t\t\tMarathon\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<\/ul>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<h1 class=\"SingleHero__title\" >\n\t\t\t\t\t\tNutrition for Marathon Training\t\t\t\t\t<\/h1>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<p class=\"SingleHero__meta\">\n\t\t\t\t\t<span>\n\t\t\t\t\t\tPublished on \t\t\t\t\t\t<time datetime=\"2024-12-20T14:23:10+00:00\" itemprop=\"datePublished\">December 20, 2024<\/time>\n\t\t\t\t\t<\/span>\n\n\t\t\t\t\t<span class=\"dot\"><\/span>\n\n\t\t\t\t\t6 min read\t\t\t\t<\/p>\n\n\t\t\t\t<div class=\"SingleHero__thumbnail\">\n\t\t\t\t\t\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1376\" height=\"540\" src=\"https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2024\/12\/nutrition-for-marathon-running.jpg\" class=\"attachment-hd size-hd wp-post-image\" alt=\"Nutrition for Marathon Running\" srcset=\"https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2024\/12\/nutrition-for-marathon-running.jpg 1376w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2024\/12\/nutrition-for-marathon-running-300x118.jpg 300w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2024\/12\/nutrition-for-marathon-running-1024x402.jpg 1024w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2024\/12\/nutrition-for-marathon-running-768x301.jpg 768w\" sizes=\"auto, (max-width: 1376px) 100vw, 1376px\" \/>\t\t\t\t<\/div>\n\n\t\t\t<\/div>\n\t\t<\/header>\n\n\t\n\n\n\t\t<article id=\"block_0ddf174db9276dc8d260ccaf7e32ac35\" class=\"Universal Universal--post c-small default pt-default pb-default mt-none mb-none    \" >\n\t\t\t<div class=\"container\">\n\n\t\t\t\t\n\t\t\t\t<div class=\"InnerBlocks\">\n\t\t\t\t\t<span class=\"lead\"><\/span>\n\n\t\t\t\t\t\n\t\t\t\t\t\n\n<h2 class=\"wp-block-heading\" id=\"h-the-ultimate-marathon-training-guide-nutrition-tips-for-success\">The Ultimate Marathon Training Guide: Nutrition Tips for Success!<\/h2>\n\n\n\n<p>January is the perfect time to lace-up and kickstart your marathon training. With spring and summer events just around the corner, including our Partners the ABP Southampton Marathon on 6th April, it\u2019s the ideal time to start building your endurance. In this post we will be exploring nutrition for marathon training with some great advice from our very own Ordnance Survey Marathon runners.<\/p>\n\n\n\n<p>Whether you\u2019re starting with short jogs or planning long weekend runs, <a href=\"https:\/\/explore.osmaps.com\/?utm_source=OS+Maps+content&amp;utm_medium=referral&amp;utm_campaign=PARTNER%3A+ABP+Southampton+Marathon+The+Ultimate+Marathon+Training+Guide%3A+Nutrition+Tips+for+Success%21\">OS Maps<\/a> is your go-to tool for finding and creating training routes that match your pace and goals. (Here&#8217;s some inspiration to get you started: <a href=\"https:\/\/explore.osmaps.com\/?utm_source=OS+Maps+content&amp;utm_medium=referral&amp;utm_campaign=PARTNER%3A+ABP+Southampton+Marathon+The+Ultimate+Marathon+Training+Guide%3A+Nutrition+Tips+for+Success%21\">Best Running Routes in Hampshire<\/a>)<\/p>\n\n\n\n<p>Training for a marathon isn\u2019t just about miles \u2013 nutrition plays a crucial role too. Fuelling properly can make the difference between hitting your stride or hitting the wall at mile 20. In this post, OS team members and <a href=\"https:\/\/osmaps.com\/discover\/activities\/os-champions\/\">OS Champions<\/a> share their tried-and-tested marathon nutrition tips. From avoiding last-minute gel disasters to discovering hydration tricks and stomach-friendly snacks, we\u2019ve got you covered.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-top-marathon-nutrition-tips-include\">Top Marathon Nutrition tips include:<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Eating for the miles ahead, not the miles now<\/li>\n\n\n\n<li>Setting reminders to refuel before you feel hungry<\/li>\n\n\n\n<li>Testing your nutrition strategy during training, not race day<\/li>\n<\/ul>\n\n\n\n<p>Plot your perfect routes in <a href=\"https:\/\/osmaps.com\/discover\/osmaps\/\">OS Maps<\/a> and get ready to tackle your marathon goals with confidence. And don\u2019t forget to head over to ABP Southampton Marathon\u2019s blog for the ultimate guide to marathon training.<\/p>\n\n\n\n<h1 class=\"wp-block-heading has-text-align-center\" id=\"h-top-tips-from-ordnance-survey-marathon-runners\">Top Tips from Ordnance Survey Marathon Runners<\/h1>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-peter-cave-ordnance-survey-s-lead-information-security-consultant\">Peter Cave &#8211; Ordnance Survey\u2019s Lead Information Security Consultant<\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"682\" height=\"1024\" src=\"https:\/\/getoutside39507958bf.blob.core.windows.net\/blobgetoutside39507958bf\/discover\/wp-content\/uploads\/2024\/12\/nutrition-advice-for-marathon-runners-peter-cave-running-in-an-event-682x1024.jpg\" alt=\"\" class=\"wp-image-11208\" srcset=\"https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2024\/12\/nutrition-advice-for-marathon-runners-peter-cave-running-in-an-event-682x1024.jpg 682w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2024\/12\/nutrition-advice-for-marathon-runners-peter-cave-running-in-an-event-200x300.jpg 200w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2024\/12\/nutrition-advice-for-marathon-runners-peter-cave-running-in-an-event-768x1153.jpg 768w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2024\/12\/nutrition-advice-for-marathon-runners-peter-cave-running-in-an-event-720x1080.jpg 720w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2024\/12\/nutrition-advice-for-marathon-runners-peter-cave-running-in-an-event.jpg 1000w\" sizes=\"auto, (max-width: 682px) 100vw, 682px\" \/><\/figure>\n\n\n\n<p>1. Train with whatever you plan to race with. Don\u2019t try out new gels on the day unless you want to spend 10mins in the Portaloo at Mile 14 (I\u2019m definitely not speaking from experience!)<\/p>\n\n\n\n<p>2. Any nutrition you take will kick in at about 20-30 minutes, so eat for the miles ahead not the miles now. I usually start having something as early as 10k in.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-ella-cowen-ordnance-survey-s-sustainability-property-and-facilities-lead\">Ella Cowen &#8211; Ordnance Survey\u2019s Sustainability, Property and Facilities Lead<\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"769\" height=\"1024\" src=\"https:\/\/getoutside39507958bf.blob.core.windows.net\/blobgetoutside39507958bf\/discover\/wp-content\/uploads\/2024\/12\/nutrition-advice-for-marathon-runners-ella-cowen_getting-ready-for-a-marathon_dartmoor-crossing-photo-769x1024.jpg\" alt=\"\" class=\"wp-image-11211\" srcset=\"https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2024\/12\/nutrition-advice-for-marathon-runners-ella-cowen_getting-ready-for-a-marathon_dartmoor-crossing-photo-769x1024.jpg 769w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2024\/12\/nutrition-advice-for-marathon-runners-ella-cowen_getting-ready-for-a-marathon_dartmoor-crossing-photo-225x300.jpg 225w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2024\/12\/nutrition-advice-for-marathon-runners-ella-cowen_getting-ready-for-a-marathon_dartmoor-crossing-photo-768x1022.jpg 768w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2024\/12\/nutrition-advice-for-marathon-runners-ella-cowen_getting-ready-for-a-marathon_dartmoor-crossing-photo-811x1080.jpg 811w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2024\/12\/nutrition-advice-for-marathon-runners-ella-cowen_getting-ready-for-a-marathon_dartmoor-crossing-photo.jpg 1000w\" sizes=\"auto, (max-width: 769px) 100vw, 769px\" \/><\/figure>\n\n\n\n<p>One of the hardest things to get right is nutrition \u2013 at least that\u2019s what I found. My top tip would be to top up your fuel before you start to feel hungry. If you can, set a timer to go off at intervals (e.g. every 45 mins) to remind you to have a gel or a snack. During my ultra-marathon, I really appreciated the Tailwind nutrition sachets. They dissolve in water and provide a combination of electrolytes, hydration and carbs. It\u2019s much easier on the stomach than trying to force down lots of solid food!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-sam-taylor-ordnance-survey-s-competitive-intelligence-enablement-manager-and-os-champion\">Sam Taylor &#8211; Ordnance Survey\u2019s Competitive Intelligence Enablement Manager and OS Champion<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"672\" src=\"https:\/\/getoutside39507958bf.blob.core.windows.net\/blobgetoutside39507958bf\/discover\/wp-content\/uploads\/2024\/12\/nutrition-advice-for-marathon-runners-sam-taylor_getting-ready-for-a-marathon.jpg\" alt=\"\" class=\"wp-image-11207\" srcset=\"https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2024\/12\/nutrition-advice-for-marathon-runners-sam-taylor_getting-ready-for-a-marathon.jpg 1000w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2024\/12\/nutrition-advice-for-marathon-runners-sam-taylor_getting-ready-for-a-marathon-300x202.jpg 300w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2024\/12\/nutrition-advice-for-marathon-runners-sam-taylor_getting-ready-for-a-marathon-768x516.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<p>Test your race day nutrition in training, as it\u2019s essential you find something that works for you and your stomach. Whether it\u2019s gels, sweets or cubes of roasted sweet potato, you don\u2019t want all your hard work to be undone by stomach cramps when your system doesn\u2019t like the fuel while running. I like running with a pack, then I can carry all the nutrition I know works for me and have a drink whenever I want, rather than waiting to reach an aid station.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-alex-jackson-os-champion\">Alex Jackson &#8211; OS Champion<\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"1024\" src=\"https:\/\/getoutside39507958bf.blob.core.windows.net\/blobgetoutside39507958bf\/discover\/wp-content\/uploads\/2024\/12\/nutrition-advice-for-marathon-runners-alex-jackson_getting-ready-for-a-marathon-2-768x1024.jpg\" alt=\"nutrition advice for marathon runners - alex jackson_getting ready for a marathon 2\" class=\"wp-image-11212\" srcset=\"https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2024\/12\/nutrition-advice-for-marathon-runners-alex-jackson_getting-ready-for-a-marathon-2-768x1024.jpg 768w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2024\/12\/nutrition-advice-for-marathon-runners-alex-jackson_getting-ready-for-a-marathon-2-225x300.jpg 225w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2024\/12\/nutrition-advice-for-marathon-runners-alex-jackson_getting-ready-for-a-marathon-2-810x1080.jpg 810w, https:\/\/osmaps.com\/discover\/wp-content\/uploads\/2024\/12\/nutrition-advice-for-marathon-runners-alex-jackson_getting-ready-for-a-marathon-2.jpg 1000w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/figure>\n\n\n\n<p>Hydration is key, when running or training in anyway. You want to make sure you\u2019ve got electrolytes to hand. Find food that you enjoy. Get in tune with your body and find out what works for you, so keep testing!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-fuelling-for-marathon-success-more-nutrition-tips-for-the-days-before-race-day\">Fuelling for Marathon Success: More Nutrition Tips for the Days Before Race Day<\/h2>\n\n\n\n<p>Proper nutrition plays a pivotal role in marathon training, especially in the crucial days leading up to race day. What you eat can make or break your performance, so it\u2019s important to plan your meals wisely.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-do-i-need-to-carb-load-for-a-marathon\">Do I need to carb load for a marathon?<\/h3>\n\n\n\n<p>The Importance of Carb Loading Carbohydrate loading, or &#8220;carb loading,&#8221; is a strategy to maximise glycogen stores in your muscles, ensuring you have enough energy to sustain you through 26.2 miles. Begin increasing your carb intake around 3\u20134 days before the marathon. Focus on high-carb, low-fibre options like pasta, rice, potatoes, oats, and bread. Aim for about 7\u201310 grams of carbohydrates per kilogram of body weight daily.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-how-much-water-should-i-be-drinking-while-training-for-a-marathon\">How much water should I be drinking while training for a marathon?<\/h3>\n\n\n\n<p>Hydration is equally vital. Drink water consistently and consider adding electrolyte drinks to maintain a balance of sodium, potassium, and other minerals. Avoid overhydrating, which can lead to hyponatremia (low sodium levels).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-what-should-i-do-the-day-before-my-marathon\">What should I do the day before my marathon?<\/h3>\n\n\n\n<p>On the day before the marathon, stick to foods you&#8217;re familiar with and avoid anything spicy, greasy, or high in fibre that could upset your stomach. Eat a balanced breakfast, a carb-rich lunch, and a light dinner. For snacks, opt for bananas, energy bars, or crackers. This is not the time to experiment with new foods or supplements.<\/p>\n\n\n\n<p>Stay hydrated throughout the day, sipping water regularly. Avoid alcohol and limit caffeine to prevent dehydration.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-what-should-i-do-the-day-on-the-morning-of-my-marathon\">What should I do the day on the morning of my marathon?<\/h3>\n\n\n\n<p>On the morning of your marathon, your pre-race meal should be consumed 2\u20133 hours before the start. Opt for a simple, carb-heavy breakfast such as toast with jam, a bagel with peanut butter, or porridge with honey. Avoid high-fat or high-protein options, as these can be harder to digest.<\/p>\n\n\n\n<p>Keep sipping water in the morning but stop drinking about 30 minutes before the race to prevent bathroom stops early on.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-don-t-forget-post-race-recovery\">Don\u2019t Forget Post-Race Recovery <\/h3>\n\n\n\n<p>While preparing for the race is crucial, recovery matters too. After crossing the finish line, refuel with a mix of carbs and protein to replenish glycogen stores and aid muscle repair. Think chocolate milk, a protein shake, or a banana with peanut butter.<\/p>\n\n\n\n<p>By sticking to a thoughtful nutrition plan, you&#8217;ll give your body the fuel it needs to power through the miles and make the most of your marathon experience. Good luck!<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p>As you gear up for your marathon, remember that nutrition and planning go hand in hand. Whether you\u2019re training for your first 26.2 miles or aiming for a PB, finding the right fuel and <a href=\"https:\/\/explore.osmaps.com\/?utm_source=OS+Maps+content&amp;utm_medium=referral&amp;utm_campaign=PARTNER%3A+ABP+Southampton+Marathon+The+Ultimate+Marathon+Training+Guide%3A+Nutrition+Tips+for+Success%21) training routes will help you go the distance. Here\u2019s some inspiration to get you started: https:\/\/osmaps.com\/discover\/guides\/best-running-routes-in-hampshire\/?utm_source=OS+Maps+content&amp;utm_medium=referral&amp;utm_campaign=PARTNER%3A+ABP+Southampton+Marathon+The+Ultimate+Marathon+Training+Guide%3A+Nutrition+Tips+for+Success%21 https:\/\/osmaps.com\/discover\/guides\/why-do-people-run-marathons?utm_source=OS+Maps+content&amp;utm_medium=referral&amp;utm_campaign=PARTNER%3A+ABP+Southampton+Marathon+The+Ultimate+Marathon+Training+Guide%3A+Nutrition+Tips+for+Success%21\">OS Maps <\/a><\/p>\n\n\n\n<p>And if you\u2019re ready to put your training to the test? Sign up for the ABP <a href=\"https:\/\/www.southamptonmarathon.co.uk\/?utm_source=OS+Maps+content&amp;utm_medium=referral&amp;utm_campaign=PARTNER%3A+ABP+Southampton+Marathon+The+Ultimate+Marathon+Training+Guide%3A+Nutrition+Tips+for+Success%21\">Southampton Marathon<\/a> today and take on your next big challenge. 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Tips from Ordnance Survey Marathon runners.<\/p>\n","protected":false},"author":15,"featured_media":11214,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[160],"activities":[13],"locations":[17],"class_list":["post-11205","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","tag-marathon","activities-running","locations-all-of-great-britain"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Nutrition for Marathon Training - OS Maps Discover<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/osmaps.com\/discover\/guides\/nutrition-for-marathon-training\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Nutrition for Marathon Training - OS Maps Discover\" \/>\n<meta property=\"og:description\" content=\"EXPERT ADVICE: Nutrition for marathon training. 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