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Coach the Run

Marathon magic: How to fuel, hydrate and recover 🍌😎

Published 4 days agoΒ β€’Β 3 min read

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Here's your
​Coach the Run fortnightly email

Hi Reader,

Marathon season is fast approaching, with London, Manchester and Edinburgh hurtling towards us!

This week our focus is on what you can do before, during and after a marathon for maximum performance. We'll look at how to fuel yourself, stay hydrated, and ensure you recover quickly after a marathon.

Trust your training and believe in yourself. You're capable of more than you know!

RUNNING DIET

What to eat to boost performance

With proper nutrition and hydration, runners can enhance performance and avoid discomfort during runs. The right pre-run meal or snack is a balanced meal of lean protein, slow-release carbohydrates, and colourful veggies.

This can provide enough energy and nutrients to power through your run without feeling sluggish or fatigued.

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Sunday 27 April

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Chester Marathon​
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Whether you're a marathon novice or a seasoned runner,
we have a running training plan just for you.

RUNNING TRAINING

How much water to drink during a marathon

It's important to track your hydration during a marathon so you can stay safe and well-hydrated.

If you feel dizzy or are cramping during your run, that’s an indicator you need more water. Other signs of dehydration include a dry mouth, dark urine, fatigue, nausea, confusion, and muscle weakness.

To avoid this, take a peek at our guide to how much water to drink during a marathon.

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RUNNING RECOVERY

Top tips for a faster post-marathon recovery

After completing a marathon, it's important to take care of your body both physically and mentally.

Here we share the ten most important things you can do for a faster recovery after the big day, including resting, refuelling and, of course, celebrating!

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"Toeing the starting line of a marathon, regardless of the language you speak, the God you worship or the colour of your skin, we all stand as equal. Perhaps the world would be a better place if more people ran."

Dean Karnazes - Author of Ultramarathon Man

 

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Bye for now

Please share your stories with us on Instagram or Facebook. If you have any questions, please drop us an email.

Thank you!

​Mike Gratton
& The Coach the Run team

Coach the Run

Coach the Run helps midlife runners improve their performance and reach their goals through personalised advice and training plans, with expert advice from London Marathon winner Mike Gratton. Join our mailing list to receive running tips, event details, discount codes, and more every two weeks...

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