Marathon Nutrition
Guess who’s back…back again! We are talking about how to properly fuel for your marathon!
Are you training for a marathon, or have you been fearful to sign up for one because you don’t know what or how much to eat or drink during a long run or race?
Our Healthy Runner Registered Dietitian, Brooke Czarnecki shares the best ways you can fuel your body so you can feel confident to toe the line on race day and avoid hitting that dreaded wall and “bonk”
If you have ever cramped up or had the Frankenstein walk to the finish line, this training is for you!
Listen to the Podcast Episode during your next run!
Watch the video from our Facebook Live by clicking the video below!
We talk about nutrition, hydration, and electrolytes leading up to the race during training and during your race!
We answer these questions and more…
Do I need fuel during the marathon?
How much should I eat when training for a marathon?
What should you eat when building up for a marathon?
What should marathon runners not eat?
How many gels should I eat during a marathon?
How much fluid should you drink during a marathon?
Do I need electrolytes during the marathon?
How do I get electrolytes for a marathon?
Related Resources:
Race Day Blueprint: 10 Tips to Crush Your Race!
https://sparkhealthyrunner.com/race/buy
Episode 134
16 Week Marathon Training for Beginners:
https://sparkhealthyrunner.com/16-week-marathon-training-for-beginners/
Episode 87
RED-s and Running: What You Need to Know About This Serious Condition
https://sparkyourtraining.com/red-s-and-running-what-you-need-to-know-about-this-serious-condition/
Episode 107
4 Running Nutrition Habits Anyone Can Do!
https://sparkyourtraining.com/the-4-running-nutrition-habits-in-the-new-year-anyone-can-do/
Episode 119
Nutrition Basics for Running with Brooke Czarnecki, RDN
https://sparkhealthyrunner.com/what-nutrition-is-needed-for-runners/
Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner like I have been this last training block?
Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program. Get the support, structure, and accountability from experts in the health and running industry. Personalized easy to follow plans tailored to your unique needs and busy life.
Learn more with this behind the scenes video tour of our coaching program and hear from many of our athletes who were struggling with the same sticking points that you are. Just head to https://learn.sparkhealthyrunner.com/coaching
If you are skeptical about getting a coach, I was too! I personally have invested in working with Coach Lu on our team because I need someone with my experience and expertise to guide me to my goal. Didn’t have that the first time around.
You may be someone who has run 10 or 20 marathons and you think it’s silly to get a coach because you have run a marathon 20x before and you know how to train to finish a marathon. My question to you is do you want to cross that finish line without pain this time or cross that finish line with a time you will be proud about now that you are older than all those previous races?
Do you want to finish strong in that last 10k of the marathon or that last 5k of a half marathon (Like I just did last week) and feel good and proud as you crossed that finish line?
This week’s show brought to you by:
Edge energy from UCAN. Edge is the first and only on-the-go training fuel powered by SuperStarch, putting you in the ideal performance state by keeping blood sugar stable.
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Click HERE to be directed to the discount page!
Connect with Brooke
Instagram: @intentfulnutrition https://www.instagram.com/intentfulnutrition/
Email: intentfulnutrition@gmail.com
Moderator Healthy Runner Facebook Community
Connect with Dr. Duane:
Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founding owner of Spark Healthy Runner and has been a leader in the rehab and running community for over 19 years. He is passionate about helping runners feel strong and confident so they can stay healthy and become a lifelong injury free runner! Dr. Duane truly believes that anyone can run and that all runners should be treated differently as athletes. He is on a mission to change the traditional thinking that running causes “overuse injuries” and you must “take a break” in order to get better. Through run specific training (exercises and running progression) you can build your body to be a strong, resilient runner and stay active, stay healthy, 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.
- Instagram – @sparkhealthyrunner
- duane@sparkyourtraining.com
*If you’re enjoying the podcast and want to show your support, please write a brief review on Apple Podcasts. It only takes a minute and will help new listeners to discover the show. Want step by step instructions on how easy it is to leave a review? Click here to get my instructions on how to leave a review! Thank you in advance for your consideration!
You can listen to all the information in this episode on the Healthy Runner Podcast…available wherever you get your podcasts!
Here is what other runners are saying about the podcast
Thank you (running friends) for taking the time to read and I hope you enjoy the podcast episode!
Warmest regards,
– Duane
Duane Scotti, PT, PhD, DPT
Physical Therapist For Runners
Board Certified, OCS
(203) 376-6514
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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!
Wanting to run more consistently, and to increase my long run distance and total weekly mileage, I was concerned about hip pain due to hip alignment issues. This is an issue I had when I trained for my first half marathon several years ago. Having listened to the Healthy Runner podcast for the past couple years, I knew Duane Scotti could help. I signed up for the four-month strength and running training program and am extremely happy with the results.
The program Duane and Coach Whitney developed for me was exactly what I needed. It was tailored to my needs and to my target race. Coach Whitney was very helpful, and with the biweekly coaching calls, we were able to fine tune the program based off my performance and feedback.
At the end of the program, I completed a 10K trail race feeling strong and pain free.
I highly recommend Duane Scotti and the Healthy Runner training programs.