Fueling Strategy for Best Marathon Results

In this video, Brodie talks about the importance of a fueling strategy for best marathon results. He shares his experience of hitting the wall and experiencing GI issues at 25 km during his first marathon because of a lack of a fueling plan and training preparation.

Learn how to train your gut to tolerate carbs before running, and how to stomach foods like smoothies, bread, fruit, and muesli bars without GI issues. Also, learn how to tolerate carbs mid-race and the correct timing of taking race gels. By following these steps, runners can avoid hitting the wall and improve their performance on race day.

Resources in this video:

00:00 Intro
00:43 Train Your Gut Before Race Day
01:35 How to Tolerate Food Before Running
02:35 Train Your Gut for Carbs Mid-Race
03:15 How to Tolerate Race Gels in a Marathon
03:52 When to Consume Gels in a Marathon
05:02 GI Issues During a Running Race
05:30 Implementing a Hydration Strategy
06:00 Calculating your Sweat Loss
07:23 Calculating your Sweat Concentration
08:20 My Fluid Replacement Strategy
08:40 Starch Resistant Products
09:45 GI Issues from Psychological Stress

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[RunSmarterwithBrodieSharpe]

💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!

[adamhankovsky]

Very unique and helpful video. I am in a circle of research for my first marathon and i keep seeing the same advices repeatedly. Thank you for this.

[donna-leewynen]

This is such great supportive information… I’ve been practising what you’re saying bit by bit … never could eat before hand … now can’t go without it

Thank u heaps for your guidance and help

[rionboyd]

My running partner eats as we drive to races. I didn’t know I could train my stomach to tolerate doing the same. Thank you!

[junepark]

This was very helpful. Thank you! I have a hard time digesting any sort of solid food right before a run and acclimating your gut during training is a great idea.

[jopaterson]

I love how clearly you present things Brodie. So helpful. Really appreciate the injection of humour too. : )

[jacksonm.]

Very informative video. Years ago when training for my first ever marathon, I read somewhere that it was a good idea to get my body used to burning fat when my energy levels were low. So I effectively began doing my long runs while fasted. Though I didn't know that was the term for it. All those years I trained myself to run without eating anything in the morning. I did eat and drink during the races. Just not before.
I'm trying new things for my next marathon and searched for fueling strategies. Your video showed up and I watched it. I will implement this in my training. I generally like to go for a run as light as possible, though I'm sure my body is used to digesting food while on the run. Full stomach it is!

[EBoone]

SUPER HELPFUL! I clearly need to bump up my sodium in my fluids during longer bouts... it all makes sense now! thanks Brodie!

[seanolivier]

Interesting and agree with most of your take on fuelling and hydration during the race, I do find eating at least 2 hours before a race or long run better as my glucose levels stabilise and I dont have a big drop in performance after my glucose levels spike - Irish Olympic marathoner @Stephen Scullion speaks about this extensively on his youtube channel and I find it works...for me anyways. Thanks for sharing.

[uetuirw]

Brodie I ran my latest marathon last year at Dublin and ran 3 hours and 47 seconds @62 years old with no water or fuel which was my 27th marathon doing the same .I always ensure in the days before to uptake high carb diet.But seem to rely on insuring as much fat oxidation takes place with steady state running .But now might try your approach with carbs on the hour and see how I get on

[apostolis_]

Excellent video and step by step strategy mate. Cheers and greetings from Greece 🇬🇷

[puk]

During a race, i drink some of my selfmade energygel + water every 5-6 km. And you should always remember, it takes a few minutes until the energy is available.

[bev]

Soooo helpful, yes indeed Brodie !!! I only just recently started eating before running to try to get used to it so this is perfect timing!!! 22 days until the big day now!!! Getting very nervous already!! 🥴🥴💪🏻🏃🏻‍♀️💪🏻

[acfans]

still run fasted with a same reason, afraid upset stomach mid run. gonna start to build up tolerance the way you suggest, got 1 whole year to train for full marathon

[TommysVinylnaut]

Good tips. I eat on race just same than every morning. And on the race gel on every 5 km. That works for me quite well. And if there is bananas etc offer in race then I pick those.

[mathsastronaut]

Two things. Is GI stress the polite way of being concerned you'll need the bathroom during a race? I end up starting events underfuelled simply to avoid this issue. Second. you mentioned 1269g of sodium per litre of sweat - that's just over 1, 2kg of sodium in one litre (1 kg) of sweat/water. Third, you are describing me perfectly!!

[PoetWithPace]

FIRST! Very true on fuelling and so many also derail by starting too fast 😱

[maxpower]

I'm blessed! Or am I?
I NEED to consume vast amounts of carbs pre-run, (unless it's a very short run) can literally demolish a full English Breakfast and head out the door for a run 10 minutes later with no GI issues whatsoever.
I can eat & run at the same time (snickers, Em's Power bars etc) with no problem except coordinating my eating while watching my every step (I'm a trail runner).
My gut has always been pretty much bomb-proof. But if I don't get a frequent drip-feed of carbs, especially electrolytes & fluids.. I will crash very quickly.

[HP-]

Thank you very much for the great tips! I did take away something that I could improve on and will be trying it out in my next training block! 😊

[bar]

Good info. I'm sort of blessed I guess with a strong stomach. I've eaten full meals before my run without issues, but I stilll do training hydration and fueling strategies in all my long runs at different intensities. Race day breakfast I eat carb dense foods like a bagel with peanut butter and honey an hour or two hours before the race and half an hour before the race I'll consume electrolytes and a stroop waffle before the start line. GLTA with the training.