One of the most FAQ about marathoning and endurance sports has to do with proper hydration and fueling.
Every person has unique and specific needs in these areas, but the best piece of advice I can give the general running population is to create a hydration/fueling plan and execute this plan on a long run day. Pay close attention to how you feel during and after this run. Make note of what changes you think would be helpful and hone your hydration/nutrition plan for your next long run. As you train, you will have a greater awareness of your body’s response to certain foods, supplements, and hydration drinks. You will also be able to “test” your plan BEFORE race day, which is key!
Disclaimer: I have tried some pretty extreme things over the last fifteen years of endurance training and racing, some of which I would not recommend. 😉 Such as running a fasted marathon or running a 50k fueling with Papa John’s Pizza and Salted Nut Rolls. But I want to share from experience things that have made a big difference in my performance gains so you can smash your goals of a shiny, new PR, BQ, or even KQ for the Ironman folks reading this.
Background: For the sake of context, I believe it may be helpful to know a little more about my background. I ran my first marathon on June 19, 2010 from Two Harbors to Duluth – you guessed it, Grandma’s Marathon 2010! I fell in love with the challenge of running 26 miles + 385 yards and over the last decade and a half I’ve run 45 races at the marathon, ultramarathon, Ironman distance (marathons, 50ks, 40 milers, 50 milers, 100k, Ironman) and have learned a few things along the way regarding hydration and nutrition that I hope prove helpful to you!
My Biggest Problem: I used to deal with really severe cramping starting around miles 18-20 and persisting through the finish line. Let’s be real, they would continue far beyond the finish line! Cramps are not fun and can be crazy frustrating if you are racing for a PR, BQ, KQ, etc. I tried increasing my fluid intake, changing my potassium levels, more fuel, less fuel, and then one race – Run for the Lakes Marathon – I tried something that changed the game…
Hydration: I had been training with a hydration tablet that only had a small amount of sugar (natural) and asked the Race Director if it would be permitted for me to skip the on course hydration beverage and only drink my preferred hydration tablet that my wife could hand me as I raced the double-looped course. They graciously granted me permission and I ran the best marathon of my life! I took more than 17 minutes off my previous PR! Another factor could have been a shoe change from the previous year, but nonetheless it was my best race with regard to cramping!
I have completely switched from highly-sugared hydration drinks to this hydration tablet and have found my body performs much better without the super excess of sugar!
Nutrition: As you prepare for your long, training runs, be mindful of how you are fueling BEFORE and DURING your run. This can be so helpful as you train. If you smash a training run, hit all your pacing goals, and feel really strong – ask yourself, what did I eat and drink leading up to this run? Write it down. Try that again leading into your next long run.
If you use any kind of gel, gelatin blocks, waffles, bars, etc. during your runs, gauge how these supplements impact your body during your training. If something makes you feel great, make note of it. If something makes your stomach feel upset, make note of it. If something gives you a big boost, make note of it. After a few months of training, trial and error, and taking notes on yourself, you will be able to narrow down the things that work well for your body!
Throughout your training cycle, you will have a lot of opportunities to work through which hydration drink(s) and which nutrition supplements work for your body and help you feel strong, energized, and ready to crush your goals!
My marathon hydration plan: I carry an 18 oz water bottle strapped to my midsection during a marathon. I do something that will sound a bit odd at first, but over the years this formula has been very helpful for me. I plop FIVE of my hydration tablets (the ones that have caffeine) in that 18 oz bottle and it helps me when my energy gets low during a race. I take small sips of that “super hydration” formula and it helps get me “through the wall” and running my best. I also use on course water stations to stay hydrated.
My marathon nutrition plan: I have two pieces of toast with Kerry Gold Irish butter and sea salt on race day morning along with one, small cup of black coffee. I carry some kind of bar in my hydration pack around my waist during the race. I reserve this bar for the last 10k of the race when I can feel that my glycogen stores are depleted. I eat small bites when I feel a bit low. The bites of bar in combination with water or my super hydration formula really do the trick!
I’m really excited for Grandma’s Marathon weekend and I hope to meet you along the way!
Running with 30 for Freedom,
Brent Silkey, Grambassador
Brent Silkey
Brent Silkey is a 2024 Grambassador. Meet the other Grambassadors here.
Follow Him on: Instagram, Tiktok, Twitter
Favorite Grandma’s Marathon Memory: Lemon Drop Hill 2010 – first marathon, first challenge facing a hill of that measure, caused me to dig deep and helped me become a better runner
Quote that guides, inspires, or embodies your training, racing, or life: “Remember why, remember for whom, it’s not about you.” -When I’m running for a cause like 30 for Freedom – to rescue people out of human trafficking.
A song that must be on your running playlist: “Love Runs Out” OneRepublic – the song playing when I became an Ironman
Reason you absolutely won’t run outside: Hail is the one weather-related reason I wouldn’t run outside!
Running superstition: when the pain starts, smile more!
2024 running goal: to run a 50k every month of 2024 to rescue people from the nightmare of human trafficking and raise $12,000 for 30forFreedom.org in the process.
Three words to describe your training, racing, or life: outside-the-box!