The countdown to this year’s London Marathon is officially on. Whether you’re taking on the 26.2 miles yourself or cheering from the sidelines, one thing’s for sure – preparation is everything, and that includes your nutrition.
Training plans might get most of the attention, but what you eat plays a huge role in how you perform on race day. The right fuel can help you go the distance, avoid hitting the wall and recover faster afterwards.
To help you feel your best from start line to finish, our in-house nutritionist, Jemma, has shared her top marathon fuelling tips.
1. Fill Up Your Carb Stores
In the two to three days leading up to race day, it’s time to increase your carbohydrate intake. Aim for around 5–7g of carbs per kilogram of body weight per day.
There’s no need to eat more overall, just shift your plate to include more carb-rich foods like pasta, rice, oats and bread, while reducing fats and fibre slightly.
2. Stick to What You Know
Race week is not the time to experiment. Stick to the foods, drinks and energy products you’ve used during training.
Trying something new might seem tempting, but it could lead to unwanted surprises on the day, and no one wants that mid-race.
3. Stay on Top of Your Hydration
Hydration starts well before race day. Keep a bottle with you and sip regularly throughout the day.
A simple way to check your hydration levels is to aim for pale straw-coloured urine – a good sign you’re on track.
4. Get Your Pre-Race Meals Sorted
The day before the marathon, focus on a larger, carb-rich lunch that’s lower in fat and fibre, followed by a lighter evening meal.
Think simple, familiar foods that your body can digest easily, like white pasta with a tomato-based sauce, a jacket potato with tuna or a toasted bagel with eggs and lean protein.
5. Map Out Your Route
Familiarise yourself with the marathon route and where the water and fuel stations are located.
Having a plan for when and where you’ll refuel helps you stay consistent and avoid running low on energy.
6. Start Race Day the Right Way
On race morning, aim to eat 2–4 hours before the start. Keep it light, familiar and carb-focused.
Good options include toast with jam, a bagel with banana and honey or a bowl of oats. Around an hour before the race, you can top up with a small snack like a banana or rice cakes.
7. Fuel Consistently While You Run
Once you’re running, fuelling doesn’t stop. Start taking on carbohydrates from around 30 minutes in.
Aim for 30–60g of carbs per hour (or up to 90g if you’ve trained for it), using energy gels, drinks or snacks you’ve already tested. Even simple options like sweets can do the trick when you need a quick boost.
8. Recover Well and Enjoy the Moment
Crossing the finish line is a huge achievement, but recovery starts straight away.
Rehydrate with fluids and aim to eat a mix of carbs and protein soon after finishing. This helps to replenish your energy stores and supports muscle recovery.
And when it comes to your celebratory meal, make it something you’ll really enjoy. Like a protein-packed HECK! Sausage sandwich, for example 👀
Whether this is your first marathon or your tenth, getting your nutrition right can make all the difference.
Good luck to everyone taking on the London Marathon this year. Enjoy the atmosphere, and most importantly, don’t forget to fuel well along the way!
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