On marathon day, keeping your stomach happy can feel really important. But with the right prep, you can do it while running those long miles. Here are some simple tips that help me:
Eat Familiar Foods: The day before the marathon, stick to simple meals. Choose foods that you know won’t upset your stomach. I like to eat pasta with a light sauce and some protein. Avoid trying new or fancy dishes that could make you feel sick.
Load Up on Carbs: It’s good to eat more carbs, but don’t go overboard. Try to get around 70% of your calories from carbs in the days before the race. Some good choices are rice, potatoes, bananas, and oatmeal.
Cut Down on Fiber: The day before the race, I also lower my fiber intake. This way, I can avoid urgent bathroom breaks. Instead of whole grains, I choose white bread or pasta.
Stay Hydrated, but Moderately: Drink enough water to not get thirsty, but don’t drink too much. I usually drink when I feel thirsty and include a sports drink to get some electrolytes.
Breakfast Time: On race day, I wake up early and eat a breakfast I’m used to about 3-4 hours before the race starts. I usually have a bagel with peanut butter and banana slices, or a sports drink.
Timing Matters: I eat at least 90 minutes before the race starts. This gives my body time to digest, so I don’t feel bloated or uncomfortable while running.
Keep Fueling Consistent: During the marathon, stick to what you’ve practiced! I use energy gels or chews that I’ve tried during my training runs. About every 45 minutes, I take a gel with some water. This helps keep my energy steady.
Sip at Hydration Stations: Remember to visit hydration stations, but sip the drinks instead of gulping them! Drinking too fast can cause discomfort. I like to grab water and sip a little as I keep moving.
By following these tips, I’ve kept my stomach calm, improved my performance, and really enjoyed crossing that finish line!
On marathon day, keeping your stomach happy can feel really important. But with the right prep, you can do it while running those long miles. Here are some simple tips that help me:
Eat Familiar Foods: The day before the marathon, stick to simple meals. Choose foods that you know won’t upset your stomach. I like to eat pasta with a light sauce and some protein. Avoid trying new or fancy dishes that could make you feel sick.
Load Up on Carbs: It’s good to eat more carbs, but don’t go overboard. Try to get around 70% of your calories from carbs in the days before the race. Some good choices are rice, potatoes, bananas, and oatmeal.
Cut Down on Fiber: The day before the race, I also lower my fiber intake. This way, I can avoid urgent bathroom breaks. Instead of whole grains, I choose white bread or pasta.
Stay Hydrated, but Moderately: Drink enough water to not get thirsty, but don’t drink too much. I usually drink when I feel thirsty and include a sports drink to get some electrolytes.
Breakfast Time: On race day, I wake up early and eat a breakfast I’m used to about 3-4 hours before the race starts. I usually have a bagel with peanut butter and banana slices, or a sports drink.
Timing Matters: I eat at least 90 minutes before the race starts. This gives my body time to digest, so I don’t feel bloated or uncomfortable while running.
Keep Fueling Consistent: During the marathon, stick to what you’ve practiced! I use energy gels or chews that I’ve tried during my training runs. About every 45 minutes, I take a gel with some water. This helps keep my energy steady.
Sip at Hydration Stations: Remember to visit hydration stations, but sip the drinks instead of gulping them! Drinking too fast can cause discomfort. I like to grab water and sip a little as I keep moving.
By following these tips, I’ve kept my stomach calm, improved my performance, and really enjoyed crossing that finish line!