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Coaching Tips: How To Dial In Your Marathon Fueling Strategy

  • Writer: Taylor Sayles
    Taylor Sayles
  • 6 days ago
  • 2 min read

Disclaimer: Fueling is your own journey! I’m not a nutritionist and these are broad coaching tips only, not nutritional advice.



One of the most frequently asked questions I get from runners is on fueling strategy. Here are some quick tips on how you can develop your own fueling strategy:


  1. Choose a texture that works for you.

There are three main options for fuel: chews, gels, and liquids. The best way to start is to try a variety of fuel options and texture types to see what works best for you. You can also look at the concentration of carbs, as some brands have more loaded in and don’t require you to take as many. Be sure to read the serving size on the package! If you rely on liquids a lot, you may have to use the bathroom more frequently, and you’ll likely need to fuel more frequently. And you might get texture fatigue, so don’t be afraid to mix and match.


  1. Test out fuel on lower-risk runs. 

Lower-risk runs are runs that are not your long run (can you imagine GI distress on a 16-mile long run?) or any kind of speed workout. 


  1. Perfect your strategy 

Once you’ve locked down what fuel works for you, figure out how often you need to fuel. I often advise beginners to start fueling every 30 minutes to see how it feels. You may have to fuel more or less often depending on your body or what fuel you’ve chosen. You can start experimenting with timing on your long runs. 


Pro Tip! You don’t want to feel like you NEED something on your run. If you’re starving or dying of thirst, you’ve waited too long to fuel. Get ahead of what your body needs!


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