Avoid Hitting the Wall: Marathon Fueling Strategy for Runners Over 40
If you’re training for a marathon and you’ve ever hit the wall, felt your energy tank empty, or battled late-race cramping or GI issues, chances are your fueling plan—not your fitness—was the problem.
And if you’re over 40, fueling becomes even more important.
As we age, our bodies don’t process fuel the same way. We lose carbohydrate storage capacity, recovery slows, and the margin for error gets smaller. But when you fuel smart, you can run strong from start to finish—no bonking, no cramping, no collapses at mile 20.
In this guide, sports nutritionist, exercise physiologist, writer, and speaker Jennifer Giles, MS, RD, and I break down the most common marathon fueling mistakes and how to fix them—so you can run your best race at any age.
In this article, you’ll learn:
– The most common fueling mistakes marathoners make
– Carb loading the right way (not the pasta overload the night before)
– How many carbs and calories to take in during your race
– Why underfueling leads to injury
– A simple fueling plan you can start using now
Stop Making These Marathon Fueling Mistakes Before Your Next Race (Nutrition Expert Interview)
Common Fueling Mistakes That Destroy Marathon Performance
Here are the top mistakes that sabotage runners:
1. Waiting until race day to figure out fueling
Your stomach needs training just like your legs do. If you haven’t practiced your fueling plan before race day, you are gambling with nausea, cramping, or bonking.
2. Not eating enough carbohydrates
Carbs are your body’s primary fuel source during long endurance efforts (CARBS give you SPARK!). If you underfuel, your body runs out of stored glycogen and your pace will fall apart.
3. Carb loading the wrong way
Eating a pile of pasta the night before your race will not carb load you. In fact, it often leads to bloating, GI distress, and a terrible night of sleep.
4. Underfueling during the race
Many runners take in less than half of what they need per hour. If you’re only taking one gel every hour, you are dramatically underfueling.
5. Avoiding fuel to prevent stomach issues
Underfueling makes stomach issues worse, not better. The key is practicing fueling so your gut adapts.
The Ultimate Marathon Training Guide to Master Your Marathon Feeling Strong
This marathon training guide is designed to cater to both beginner and advanced runners who are seeking to achieve their marathon goals while prioritizing longevity and minimizing the risk of injuries.
You will learn about the principles of…
-Marathon mindset
-How to pick the right marathon training plan for you
-Base building for marathon training
-Strength training while balancing marathon training
-Marathon training for beginners
-Advanced Marathon training
-Mistakes to avoid for your marathon
-Marathon training nutrition
-Training for a marathon during the summer
-Insider tips during race travel for a destination marathon
-Marathon recovery during training and after your race
-Marathon race day strategy
-Post-marathon mistakes to avoid
-Marathon gear recommendations
Claim Your Free Download Here!
Simple Carb Loading Plan (Without the Bloat)
Carb loading starts 48 hours before your race—not the night before.
Aim for: 6–8 grams of carbohydrates per kilogram of body weight per day
Choose easy-to-digest carb sources:
-Rice, potatoes, oatmeal
-Bagels, toast, pancakes
-Fruit like bananas and applesauce
-Sports drinks
Keep fat and fiber lower to avoid GI issues. Keep hydration consistent.
Race Day Fueling Plan
Here is a proven science-backed guide for marathon fueling:
|
Timing |
What to Do |
|
2–3 hours pre-race |
300–500 calories of carbs (bagel + banana) |
|
15 minutes before start |
1 gel or chews |
|
During race |
40–80 grams of carbs per hour (2–3 gels/hour) |
|
Electrolytes |
300–600 mg sodium per hour |
If you run over 4 hours, aim for the higher end of carbs per hour.
She Qualified for the Chicago Marathon after Overcoming Overwhelm and Burnout with Running
Should you tackle your first marathon? Marathon training does require significant discipline, time, and effort and you are already juggling a lot with running, being a working mom, and worried you may miss family time. Which would you choose?
This is the exact problem Rachel faced. On one hand she was accomplishing some incredible times in the half marathon races….on the other hand she was starting to feel burned out and overwhelmed with all that she had on her plate. Then she discovered something that suddenly made her dreams and busy professional life work…
Fueling and Injury Prevention
Underfueling doesn’t just slow you down—it increases your injury risk. When your body doesn’t have enough glycogen:
-Muscles fatigue earlier
-Tendons absorb more shock
-Stress fractures and overuse injuries increase
-Recovery takes longer
Fueling well keeps you strong and helps protect your bones, tendons, and muscles—especially as we age.
Key nutrients for injury prevention:
-Protein: 1.6–2.2 grams/kg body weight daily
-Omega-3’s: reduces inflammation
-Vitamin D and calcium: essential for bone health
-Electrolytes: prevent cramping and fatigue
Athlete Spotlight: From Injury to Pain-Free Marathon Finish
After years of competitive running and triathlon training, this athlete thought he had it all dialed in—until IT band syndrome hit hard. Just two weeks into marathon training, even walking up stairs became painful.
Frustrated with generic PT advice, he discovered Spark Healthy Runner. With personalized coaching, smart strength training, and consistent guidance, his pain was gone within 8 weeks.
He ran his marathon pain-free—stronger, smarter, and more confident than ever.
Click here to watch Josemany’s story
Want results like this?
Join our Spark Healthy Runner Coaching team and train without limits. Apply for Coaching here!
Practice Your Fueling in Training
Start with:
-1 gel every 35–40 minutes
-Add electrolytes if your runs are 70 minutes or longer
-Use the same brands you plan to race with
Train your gut just like you train your mind and body.
Watch how Francisco not only broke through his plateau but qualified for the Boston marathon at age 57
She went from Chronically Underfueled with Constant Injuries to Running her First Marathon!
Struggling with nagging injuries such as knee pain or plantar fasciitis and you thought you would never run pain free again? Do you feel so lethargic and tired because you are not getting the proper amount of nutrition to fuel the amount of exercise you do on a daily basis?
Those were the things Rachel was struggling with prior to getting guidance with myself as her running Physical Therapist/coach and Brooke Czarnecki as her running Registered Dietitian at Spark Healthy Runner.
Listen to what she discovered that changed her training forever…
Click here to watch Rachel’s story
Want results like this?
Join our Spark Healthy Runner Coaching team and train without limits.
Final Thoughts: Fuel Like You Mean It
Your marathon fueling plan can make or break your race. The runners who finish strong do not just train harder—they fuel smarter. If you are over 40 and want to keep running well for life, fueling isn’t optional. It’s essential.
If you are ready to invest and take the guesswork in how you balance strength training during marathon training then you can apply for our 1:1 Spark Healthy Runner coaching program in which we provide you customized strength training, marathon run plan, and nutrition support all with clarity, accountability, and guidance each step of the way toward you conquering 26.2!
Apply using this special link
Related Resources:
Listen to my previous episode with Rhonda about Running Through Menopause here!
Listen to my previous episode on injury prevention for marathon training here!
Listen to my previous episode on Beginner Marathon Training here!
Listen to my previous episode on Advanced Marathon Training here!
Listen to my previous episode on marathon strength training guide: run stronger with these 3 essentials here!
Healthy Runner Academy is a membership for runners who want to feel stronger, more confident, and run pain-free all year long — without the overwhelm.
Want to run stronger, faster, and injury-free? The Healthy Runner Academy provides you the step-by-step system to finally stay consistent, avoid burnout, and prevent nagging injuries — all with expert coaching and a supportive community behind you.
Perfect for adult runners who want to:
– Stop nagging injuries
– Build a resilient running body
– Get faster and stronger
– Enjoy pain-free, consistent training
Click here to join the waitlist today and be first in line when doors open (only 3x/year) + get a special bonus to reset your running journey!
A big thanks to CurraNz for your support for this episode!
Want to know my favorite recovery supplement for runners? CurraNz is New Zealand’s natural running supplement made of a strong antioxidant (polyphenol anthocyanin) found within blackcurrants.
Backed by more than 50 studies benefitting recovery and performance, CurraNz helps improve blood flow and has been my go to training partner in my personal running journey and recommend to the athletes in our program!
Learn more about the real science behind blackcurrant extract in my interview with Fleur Cushman in episode 233 on the Healthy Runner Podcast.
Click here and use code HEALTHYRUNNER for 20% off your first order!
Connect with Jenn Giles:
– Instagram: @jenngileseat4sport
– TikTok: @jenngileseat4sport
– Website: www.jenngilesrd.com
Jennifer O’Donnell-Giles MS RDN
Jennifer is a Sports Nutritionist, Exercise Physiologist, Writer, and Speaker. She has a double Masters Degree from Columbia University in Nutrition and Physiology. She is also an adjunct graduate school professor at her alma mater; Columbia. In addition she also happens to be a running coach and triathlon coach.
Jennifer has owned a private sports nutrition practice (Eat4Sport) for the past 27 years and works with athletes in all sports and of all abilities become faster, better, stronger and healthier by optimizing their nutrition.
Jenn is well accomplished athlete in her own right. She is a ten time marathon finisher (including Boston), a two time Ironman finisher and a three time Team USA Triathlete competing internationally at world championships. She has been sponsored by Rev3Triathlon, Aquaphor, Base Performance, and PowerBar.
She has contributed to many publications including NutriBullet.com, Self.com, Nutriliving.com, RD411.com, Active.com, Appetite4Health, Runners World, Women’s Running, Self Magazine and more. She is an author and editor for an international nutrition certification program. She is also the author of a series of youth sports nutrition eBooks published by MySporstRD. Jennifer has appeared in Spinervals videos, on Cannondale print and video advertisements and as a nutrition expert on numerous podcasts.
Most recently Jennifer has written and published a Children’s book Series: Pat and Aggies Active Adventure Series. The goal is to inspire, engage and motivate young athletes to fuel themselves optimally and have fun moving their bodies!
Most importantly Jennifer is a mother of 4 very active kids (2 hockey players and 2 competitive swimmers) and is married to a runner/ triathlete. Jennifer believes that “There is an Athlete in Everyone” and with sound training and fueling guidance each athlete’s true potential can be realized.
Get my full personal running story here
That’s it for this week. Please forward this web link on social media and/ or in your group chats.
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Thanks for reading!
Yours in health,
Duane
Connect with Dr. Duane:
Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years.
Duane initially started running as an adult, wanting to add some cardio to his gym sessions. After having hip surgery, his doctor advised him to get off the treadmill and run outside. Without having fully recovered, Duane suffered his first running-related hamstring tendon injury and many others as a novice runner early on.
As a coach, he has guided thousands of athletes back to running, finishing their first marathon, crushing a personal best, and even the elusive Boston Marathon qualifying time.
After 19 years teaching in higher education, Duane decided to step away as a Clinical Associate Professor of Physical Therapy to pursue his passion educating the running community. Through his signature 1:1 coaching program, Healthy Runner Academy membership, weekly videos, and podcast episodes, he empowers runners to get stronger, run faster, and enjoy lifelong injury free running without having to stop running to get over an injury. Dr. Duane truly believes that anyone can run and that all runners should be treated differently when recovering from an injury. He is on a mission to change the traditional thinking that running causes “overuse injuries” or “your body is just not meant to run” and you must “take a break” to get better. Through strength and run specific training you can grow a strong mind, strong body, and just keep running!
Duane received his Bachelor of Health Science degree and Master of Physical Therapy degree from Quinnipiac University in 2001 and 2003. He then went on to receive a clinical Doctor of Physical Therapy and a Ph.D. in Physical Therapy from Nova Southeastern University in 2017. Duane is a board-certified Orthopaedic Clinical Specialist, RRCA Certified Running Coach, Certified Mulligan Practitioner, certified in dry needling and has advanced training in spinal manipulation and rehabilitation for runners.
As an athlete, Duane is an adult-onset runner, 5x marathoner, avid half marathoner, and enjoys challenging himself to learn and grow in his personal running journey!
A native New Yorker from Long Island, Duane currently lives in Cheshire, Connecticut with his wife Deb and his two teenage daughters who are competitive volleyball players. They all love to explore new beaches along the east coast.
Get weekly running tips on the Healthy Runner Podcast…available wherever you get your podcasts!
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“I don’t have enough words to express my gratitude towards Duane Scotti and the Spark Healthy Runner program. When I started working with Duane, I had been dealing with chronic shin splints/posterior tibialis tendinitis for almost a year.
I had worked with multiple other coaches and physical therapists with little success and was at the point of almost giving up on my love for running. Duane is so kind, thoughtful and knowledgeable as both a physical therapist and running coach. Our first virtual meeting lasted two hours because he was so meticulous in his assessment. His strength and running program is progressive and created so that you can continue to build strength and mileage as you heal. His strength program is unique, effective, and fun.
Additionally, his warm-up routine is awesome and includes drills that over time have made me a more efficient runner. His training platform is easy to use, and he is always readily available to chat when problems or questions arise.
Over four months of working with Duane, I have built back to five days a week of running and am almost back up to my pre-injury weekly mileage and long run distance. Whenever I have flare ups or setbacks, Duane reassures me and makes necessary adjustments so that I can continue to progress in my running journey. I have had so much success with him so far that I have signed on for four more months so that he can help me to continue getting stronger as I train for the Dopey challenge in Disney World.
If you are struggling with a running injury and are feeling hopeless, you have to reach out to Duane Scotti. Of course, you will have to put in a lot of hard work, but with Duane by your side, you will be able to achieve your goals and more. Thank you Spark Healthy Runner for bringing the spark back to my running!”
You can teach an old dog new tricks!!! I have never considered myself a runner and I knew I needed to be smart about it because I am no spring chicken. Spark preached getting strong and healthy to be injury free and they practice what they preach. I am soooo glad I made the investment in me! I finished my half marathon last weekend and couldn’t be any happier! The program fed me all the steps I needed to essentially learn how to run long distance, build strength, nutrition help, a forum of other runners and probably most important was the 1:1 coaching. I had no idea how to tackle training for a 1/2 marathon and this program broke all of it down, had it individualized for me and we tweaked as we went to make sure I was staying healthy and strong. I had so many questions the week prior to my race and Coach Cat was always there for me and answering all the questions and issues I had-and believe me there were a lot! The biggest benefit I think I got was the strength. I am strong and fit. But most important was what I gained emotionally. I built confidence and strength I didn’t know I had, even at my age. Honestly could not have done this without Spark Healthy Runners!
My Healthy Runner journey started after I had battled bilateral achilles pain for a few months and was frustrated how it affected my running. As soon as I talked to Duane I knew I had made the right decision. His positivity, enthusiasm and genuine care are infectious. The training plan that was tailored to me included specific exercises to rehab my injury and I was so excited that I didn’t have to stop running. It took patience to only run slow for a few weeks but I trusted the process and it got me me to where I am now: running pain free. We made adjustments to the plan throughout whenever needed having someone in your corner that is always there with guidance and support throughout the process was invaluable.
I just ran my second half marathon, both with Duane’s coaching, and PR’d by over 9 minutes! I got all choked up in the last mile when I realized that I felt strong and could still kick it up a notch.
I’m so thankful for the Healthy Runner program, community and the entire coaching team for all the support!