profile

Coach the Run

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

Published about 2 months agoΒ β€’Β 3 min read

​

​
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.

​

London Marathon 2025 Countdown
Sunday 27 April

Count down to 2025-04-27T07:00:00.000Z​

The Brecon Carreg Porthcawl 10K
/ July 25

​See details β†’

The Fox Trail 20k, 41k & 62k
/ May 25

​See details β†’

Chester Marathon​
/ Oct 25

​See details β†’

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.

GEAR

Best carbon-plated racers for spring and summer 2025

​

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!

​

Your exclusive sportsshoes.com

15% discount code:

MQ10ZWOI84

For all our subscribers, the code will give you 15% off SS25 products

The code expires on 1st May 2025. SS25 products are current season items. In most cases, SS25 will be stated in the product name. For Nike products, SP25 and SU25 are included in the promotion. (Exclusions apply, including but not limited to Brooks, Coros, Garmin, Shokz and Maurten)
​

​

Latest codes & discounts

Running Direct

Take advantage of an additional 5% discount on the entire Adidas & Nike collection - Codes: ADIDAS5 / NIKE5

​Browse more​

DR.VEGAN

20% Off your first order when you sign-up to their newsletter

​Take a look​

Polar Recovery

Ice baths & saunas

​10% off all products​

HUEL

​Spend Β£85 and Get an Extra 10% Off + FREE Welcome Kit! for New Customers (Β£30 Value)

Bose Earbuds​
Easter Sale
​Up to 25% Off - Easter Special​

"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

 

​

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...

Read more from Coach the Run

Here's your Coach the Run fortnightly email Hi Reader, There's nothing quite like slipping on crisp new socks, lacing up fresh running shoes and strapping on a sleek new watch to take your run to the next level. Choosing the right gear can enhance your running enjoyment. So, in this running gear special, we share our latest reviews with you. Every run creates a memory! RUNNING GEAR Best HOKA road running shoes Ready to find your perfect running shoe? Check out our HOKA road shoe special! In...

7 days agoΒ β€’Β 3 min read

Here's your Coach the Run fortnightly email Hi Reader, If you've just completed a marathon this spring, we hope you've enjoyed basking in this enormous achievement! πŸ₯‡ If you're wondering what your next challenge will be, we've got you. In this email, we share our guide to the best international marathons, plus you'll find links to our free Running Year Planner, and we invite you to join Run Your Best Race, with our new Β£60 per month programme! There is also some useful advice on rest and...

21 days agoΒ β€’Β 3 min read

Here's your Coach the Run fortnightly email Hi Reader, The big UK marathon weekend is finally here! This Sunday marks the London and Manchester marathons, and we’re cheering on all of you who are taking part. A huge congratulations for your dedication and hard work in training - it’s no small feat to make it to the start line! With marathon season in full swing, we've compiled a collection of our top blogs on preparation and recovery. Also this week, we’re exploring the incredible benefits of...

about 1 month agoΒ β€’Β 3 min read