Marathon Nutrition: On the Course

Cigna is the presenting sponsor of the 2020 Walt Disney World Marathon Weekend.

By: Carly Siceloff MS, RD, LDN

I remember my first half marathon. I trained for 12 weeks. My longest run was 10 miles – most were under six. Throughout the training, I disregarded my in-race nutrition. The weather was cool and I often ran in the evenings or early mornings. The idea of carrying food and water on a run was cumbersome. My minimalist and irrational ego got the best of me. But, I knew better.

Fast forward to the big day….I gassed out at mile eight. I physically felt my glycogen stores deplete. I made many rookie mistakes that day: I barely slept the night before (nerves), I sprinted the first mile (pacing fail), and I skipped water stations (ego). But my biggest mistake was not fueling my body during the run. Don’t be like me!

Whether this is your first Walt Disney World® Marathon Weekend, or your 26th, here are some helpful tips to get you to the finish line!

• Aim for 30-60 grams of carbohydrates approximately every 45 minutes ¹

  • You can use gels, beans, blocks or whatever makes your belly happy.

• Drink water and electrolytes often to stay hydrated.

  • Aim to keep net fluid deficit less than 2% to 3% of body weight, especially in hot and humid weather.¹
  • Be careful not to drink too much. Overdrinking can lead to hyponatremia which can cause muscle weakness and fatigue.
  • The amount you drink depends on your size, the weather and sweat loss.

• Practice your nutrition strategy during your training.

  • Test different products and flavors to see what works for you.

• Don’t try anything new on race day.

• Be prepared and stick to your plan!

Finally, remember that race day fuel is proactive, not reactive. Normally, I am a big believer in intuitive and mindful eating. But for optimal marathon performance, nutrition strategies should be premeditated and practiced.

1Burke, L. M., Jeukendrup, A. E., Jones, A. M., & Mooses, M. (2019). Contemporary nutrition strategies to optimize performance in distance runners and race walkers. International journal of sport nutrition and exercise metabolism, 29(2), 117-129.

The information provided here is for educational purposes only. It is not medical advice and is not a substitute for proper medical care provided by a physician. Cigna assumes no responsibility for any circumstances arising out of the use, misuse, interpretation or application of this information. Always consult with your doctor for appropriate examinations, treatment, testing and care recommendations, including prior to undertaking a new diet or exercise program.