Fuel the Miles: Nutrition & Hydration for Marathon Training
By: Lahaina Mae Mondoñedo
Marathon training isn’t just about running more miles. It’s also about learning how to fuel those miles.
As we get deeper into our Marathon Training Program leading to the Marine Corps Marathon, now is the time to start figuring out what works for you.
Practice, Practice, Practice
Your long runs are your testing ground.
Experiment with what you eat before, during, and after your runs. Try different gels, chews, sports drinks, snacks, and timing. Pay attention to what gives you energy, what sits well in your stomach, and what doesn't.
Because what works for your running buddy might make your stomach very unhappy, and that's okay.
There is no one-size-fits-all fueling strategy.
Before Your Run
Start your long runs fueled and hydrated.
A familiar, carbohydrate-rich meal or snack—think oatmeal, toast, a banana, a bagel (waffles are my personal favorite!) or whatever works for you—can help top off your energy stores.
I know it can be difficult to eat and hydrate before an early morning run, but practicing this during your Sunday long runs will help build and test out your pre-race routine.
The key? Don't try something new on race morning.If you wouldn't eat it before a long run, don't suddenly make it your breakfast on marathon day.
During Your Run
For longer runs, a general starting point is 30–60 grams of carbohydrate per hour, then adjust based on your body, pace, and training.
The important part is to fuel before you're completely out of energy.
Practice taking fuel consistently throughout your long runs rather than waiting until you're starving or suddenly feeling depleted.
And yes, your stomach needs to train, too, so start with what feels manageable and gradually build up.
Hydration + Electrolytes
Hydration needs are incredibly individual. Temperature, humidity, pace, body size, sweat rate, and distance all play a role.
Instead of obsessing over one magic number, experiment during training.
Pay attention to how much you drink, when you're thirsty, and how you feel during and after your run. On longer or hotter runs—especially the kind of summer weather we're used to in DC—electrolytes can also be important to replace sodium lost through sweat.
More water isn't always better. The goal is to stay appropriately hydrated, not to see how much you can drink.
Don't Forget Recovery
Your run doesn't end when you hit stop on your watch.
After a long run, give your body what it needs to recover: carbohydrates + fluids + protein.
It doesn't have to be complicated. Eggs and toast. Yogurt and fruit. A smoothie. A rice bowl. Whatever sounds good and fits your routine.
And remember: consistently eating enough throughout the day matters just as much as your post-run meal.
Your Race-Day Plan Starts Now
By the time you line up at the Marine Corps Marathon, your fueling and hydration strategy should feel almost boring. It should be routine.
You should know:
What you're eating before the race
What fuel you'll use during the race
How often you'll take it
What you'll drink
What works for your stomach
What helps you recover afterward
Don't leave any of that to chance.
The goal isn't to find the “perfect” nutrition plan. It's to find the plan that helps you feel strong, energized, and confident for 26.2 miles.
So experiment. Take notes. Make adjustments.
And if something doesn't work? Great. You just learned something that won't happen on race day.
Keep fueling. Keep hydrating. Keep learning.
The miles—and MCM—are coming, and we can’t wait to cheer you on as you take on this challenge on race day!
Have more nutrition and hydration questions? Feel free to ask me at one of the runs—always happy to help.
