Jonny Mellor Talks ‘Top Tips For Fuelling A Marathon’
Running / Advanced
We’ve team up with coaches Jonny Mellor & Adam Craig from JM Run Coaching to give you their expert advice as your prepare for your marathon. Boasting a PB of 2:09:06, Jonny is one of the UK’s most consistent marathon runners and continues to get better year on year. Equally as experienced, Adam impressed byt running a 2:13 on his debut over the distance. In fact both have a vast amount of experience across a whole host of distances; and therefore couldn’t be better placed to advise on preparing for and fuelling a marathon.
In this final article we talk about the marathon race day itself, and some key points that will help you succeed in nailing your nutrition over the 26.2 miles.
1. HIT YOUR POINTS
Creating your own fuelling plan is key and having either distance or time points when you know you’ll fuel.
What you use to fuel is up to you and your personal preferences. You could go with an all energy gel approach or some people we coach choose to use Super Carbs for the first hour then discard the bottle and switch to Energy Gels.
The aim is to take on 60-80g of carbohydrates per hour, and splitting this into taking something on board every 30 minutes is an easy way to achieve this goal. It’s good idea to know the course map and where the feeds are. From this you can have a rough idea as to where and when you are going to eat and drink.
