How to Stay Energized During a Marathon

Running a marathon is not an easy task. It’s a demanding activity that requires a lot of preparation, both physically and mentally. Of course, staying hydrated and energized during the race is crucial. There are a few ways you can do this while running.

Efficient Energizers

Energy Gels

Running is a hard activity that burns most of your carbs stored in your body. Restoring what your body uses as energy is a must if you want to reach the finish line. Investing in easy-to-digest running energy products such as energy gels will help you reach your goals. They’ll be your greatest nourishment for the day, no matter if you’re doing a half or a full marathon.

These gels can be really effective. Once you get them in your system, your blood consumes the simple sugars from the gels and gives you a boost of energy. Your blood carries them to all of your active muscles and organs where they increase their strength. Generally speaking, one gel package has about 35 g of carbohydrates. This will give you running power of around 45 minutes.

Remember that taking two at once won’t give you a boost that lasts for 90 minutes. Have the second one after the initial 45 minutes. There are packages that contain some other ingredients besides the carbs, such as electrolytes, caffeine and antioxidant-rich berries. Their goal is to open up the blood vessels, replace the lost minerals and clean the muscles from any waste accumulated.

It’s a good idea to test the gels throughout your workout and marathon preparations to observe how long it takes for your body to respond. Although everyone experiences it differently, most runners see the benefits within three to fifteen minutes. These gels come in a wide variety of flavours like orange, vanilla, berries, apple, coffee, chocolate and many more.

Keep in mind that if you want to absorb the gels as fast as possible, you should take them with water. Dilute them in a cup or a bottle and it’ll help the absorption process. Avoid mixing them with other energy drinks because there’s a risk of sugar overconsumption. Always have the gels with you. Have a belt or a pouch where you can store them. This way you’ll have them close at hand without having to stop.

Electrolytes

Besides the gels, your body will benefit a lot from consuming electrolytes during the marathon. Your body will stay hydrated with the help of these vital nutrients. Additionally, they support essential body processes, including neurone transmission, muscle contraction, and blood pressure. They support you throughout intense training like the marathon by keeping the fluids trapped in your muscles.

These running energy products come in several shapes. Some are electrolyte beverages, salt capsules, sticks or water-soluble pills. All of these options are easy to digest and will get absorbed fast. There are even some sports drinks that include electrolytes in the ingredients. You can use some real foods, such as salted peanuts, jerky or cheese straws, as a boost to the electrolytes.

To get the most of these supplements, you should start taking electrolytes 24 hours before the start of the marathon. However, if the run won’t be longer than two hours, there’s no need to do this. Runners typically take 700–900 mg of electrolytes per 1L of fluid throughout the race. To assist in the body’s recovery, you should also take them after the marathon.

Bottle of Water

No matter what you do or where you are, you should always stay hydrated. But when it comes to running a marathon, hydration is crucial. You should have a water bottle with you at all times to maintain consistency and keep water easily accessible. Every little sip you take will help you cross the finish line. Running bottles are specifically designed to be easy to carry and use and not be a distraction during the race.

When purchasing a water bottle, there are a few factors to take into account. First, you must choose the size. This depends on your regular routine and the amount of water you typically drink during a marathon. There are plenty of bottle sizes to choose from. You can also use the bottle to mix in your running energy products like energy gels or electrolytes.

In terms of materials, you need something that is lightweight and made from plastic. However, remember that it should be free of BPS. Some runners choose silicone or PVC bottles. In the end, it all comes down to personal preferences. The type of cap the bottle has can also make a difference. The biting valve works well since it just requires a bite to release the water.

Additionally, some race caps don’t need your hands to work. All you have to do is squeeze the bottle. The flip cap needs your hands to work, whereas the push-pull nozzle is simple to handle. Look for a bottle that fits snugly in your hand. A hand strap can be of great help in this case. If you don’t want to have anything in your hands, buying a hydration vest or a belt is the right choice.

How to Recover After a Marathon?

After completing the race, it’s time to focus on recovery which takes several days. Once you cross the finish line, keep moving for 10-15 minutes to reduce muscle soreness. In the first hour, fuel up with carb-rich snacks or drinks and balanced meals while staying hydrated. Avoid sitting in wet clothes.

Later in the afternoon, take a 90-minute nap to help with muscle repair. Let your body rest, and skip anti-inflammatory painkillers. In the evening, enjoy a milk-based drink to support recovery and avoid alcohol, which can dehydrate you.

For the next two days, skip running and try swimming gently. After 3-4 days, consider a sports massage to soothe your muscles. Skip ice baths because they can disrupt circulation. Around 5-6 days later, you can attempt a light 20-30-minute run. Stop if you feel any pain and rest more if needed.