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For any run over 2 hours, aim to take in about 60 grams of carbohydrates per hour.
As glycogen (primary source of energy during the marathon gets depleted over the course of your marathon, your muscles will begin to tire and feel heavy. While no amount of fuel consumption during the race can entirely replace your depleted glycogen, consuming small amounts of carbohydrates can help prevent you from hitting the dreaded wall.
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No new shoes, new shorts, new shirt, new hydration pack/belt or new foods.
Don't drink 3 cups of coffee if you usually have one. Your long training runs are when you should be fine-tuning your clothing, gear and fueling strategies.
Nearly all marathons include water and aid stations along the way. But if you plan to carry some of your own water on race day:
After race day:
For many runners, the desire to do a marathon is about personal challenge. You might want to test your limits or prove that you can go the distance. Maybe you'd like to lose weight, get healthier or raise awareness for a charity.
Whatever your reason, hold on to it and remind yours...
A common cause of injury is building weekly mileage too soon, too fast.
So don't underestimate the importance of consistently running at least 20–30 miles a week regularly before committing to training for a marathon.
Keep going, you’re doing amazing!
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