Marathon Weekend 2025

[camaker]

Good afternoon RunDisney All-Stars! Welcome to this week's edition of Sundays are for Disney (SAFD). Sorry for the late start this weekend. There have been a number of side conversations about fueling here and there and we're going to have a lot of folks starting up new and/or longer training plans in the coming weeks and months, so let's make fueling our official topic for this week. What tips and tricks do you have to pass along and what have you found to work well (or not so well)?

SAFD: I've got two major tips to pass along. First off, if something sounds good to you or is highly recommended, try it out in training. Multiple times. Just because it works for someone else doesn't mean it'll work for you! Second, if something seems to work well, try it out on as long a run as you can, taking it the frequency you'll be using it in your race, if not a bit more frequently. I've had several fueling solutions that worked great in isolation during 12-16 mile training runs that absolutely blew my stomach up when taken over the course of a marathon. Trust me, that's not when you want to find out.

As far as fueling options go, I've found out that my tolerance for them is largely tied to the effort level at which I'm running and what may work in a lower effort regime just doesn't as the effort goes up. Here are some examples:

Low effort (easy pacing, ultra race paces): I can tolerate most things. What's worked especially well here for me are Uncrustables, Honey Stinger stroop waffles, grilled cheese sandwiches, oatmeal crème pies, Coke. Most normal foods, for that matter.

Moderate effort (long run pacing): Honey Stinger gels, Clif gels

High effort (marathon/half race pace): Honey Stinger gummies and Huma gels are my go to on race day here. Maurten gels also seem to work ok, but it's really easy to upset my stomach at this pacing.

 

[DisneyParrothead]

SAFD: my tip is don’t wait to take fuel when you need it. It’s too late by then. I take a fuel option every thirty minutes on my long run and it was a game changer for me. 4 miles, 6 miles, whatever miles, I load up and take it every thirty minutes.

 

[Barca33Runner]

SAFD: I have no tips. I tend to think we are all a test case of one when it comes to fueling. I’ll describe what I do, but am definitely not advocating. These are just relatively simple and inexpensive things that work for me.

I only fuel in the near build up to race day (to make sure I’m not setting up for a GI nightmare) and on race day itself. For the most part I’m somewhat emulating worst case scenarios during training and use water and a low calorie electrolyte drink.

For races I pack Clif Bloks. Easy to carry and I like having something to chew. The salted watermelon has a particularly nice flavor to my palate; I rotate between those (which have increased sodium) and the fruit punch (which have caffeine) during a race.

 

[runwithperseverence7]

SAFD: Get your fuel going as soon as possible. I haven’t ventured much from what I first tried 3 years ago. I use Honey stinger gels (only gold). I throw in some of the waffles to mix it up. I also carry liquid iv. I try to take my gels every 3 miles (easier for me to remember than calculating time). I’ve been wanting to try Huma or Maurten gels. TMI but I don’t have any stomach upset during races but the moment I’m finished it hits me. I have tried dates during runs too. Sometimes right before I’ll eat graham crackers.

 

[matt and beth]

SAFD: usually don’t fuel until the run is longer than 14-15 miles. Oranges or pluots are my favorite hands down. I’ll choke down a PB&J or banana but they are a little thick when trying to run. I don’t like the processed gels too much

 

[SimbaMufasa321]

SAFD: Make sure you have a few different fuels you like and bring them all on race day. Sometimes that gel you normally love just doesn't seem palatable near the end and its nice to have other options. I also like to bring fig bars with me as sometimes I just really want real food!

 

[sandam1]

SAFD:

1. If you don't know what nutrition works best for you, the time to start trying is NOW. I see so many people start asking about/ testing their nutrition in December and that is way too late IMHO. My last couple of long runs (and particularly my b2b2b2b simulations) is to fine tune what I want to do on race weekend, not to be figuring it out.

1b. Remember to test what you eat the night before your long runs and recovery foods. Pick things that you know you will have access to at Disney.

2. Once you figure out what you are going to use, buy it early, particularly if you need to order it online. Remember that you are fighting holiday mail traffic.

3. Think about your flavors. I use a lot of sweet flavors so having a cola, ginger, etc. helps to break up the fruity flavors for me.

4. Think about setting an alarm on your watch or phone to remind you when to drink and eat. When the alarm goes off, do it even if you don't feel like it. Your future self will thank you.

5. When your brain starts to go negative, have a treat that you can take (mine is maple sugar candy). It really helps me mentally and probably physically too!

 

[sandam1]

SAFD: Make sure you have a few different fuels you like and bring them all on race day. Sometimes that gel you normally love just doesn't seem palatable near the end and its nice to have other options. I also like to bring fig bars with me as sometimes I just really want real food!

100% THIS!!!

At the end of my first marathon, I took the chocolate pieces that they had in Hollywood Studios and they were revolting to me. Normally, I love Dove chocolate, but at that point, It felt like old chewing gum in my mouth. I managed to (barely) swallow the first piece, but that was it. After I finished, I handed the rest to my friend and vehemently told her that I didn't want to see them.

Interesting note, I tried chocolate at another race with similar results, which surprised me.

 

[flav]

SAFD: I use a mix of Maurteen, Gu, Cliff blocks and whatever the race gives (often Xact nutrition around here, sometimes bananas). I find that the very caffeinated ones help me the most so I make sure to take only a cup of coffee per day during tapering. I also found that eating an Uncrustable just before a marathon gives me proper energy. I used to take an apple sauce before long races but it was a bit too acid.

 

[DisneyParrothead]

100% THIS!!!

At the end of my first marathon, I took the chocolate pieces that they had in Hollywood Studios and they were revolting to me. Normally, I love Dove chocolate, but at that point, It felt like old chewing gum in my mouth. I managed to (barely) swallow the first piece, but that was it. After I finished, I handed the rest to my friend and vehemently told her that I didn't want to see them.

Interesting note, I tried chocolate at another race with similar results, which surprised me.

I’ve used M&Ms before and they were fine, but I took some during the hot chocolate 15k last year, on a rather warm/hot day, running in the sun. Those did not sit well, which surprised me. It could have been the heat for me, so now I use them as post-running fuel.

 

[sandam1]

I’ve used M&Ms before and they were fine

I think M&Ms might be better. I think the texture of regular chocolate was a large part of the problem.

but I took some during the hot chocolate 15k last year, on a rather warm/hot day, running in the sun.

It was at a Hot Chocolate run on a very hot day that I tried it the second time. Actually both days were on the warmer side which also might have contributed.

 

[WillRunForPizza]

SAFD: Personally I am not good at chewing while running, so I like gels. My current preferences are UCAN Edge gels and GUs. In races I am also bad at remembering to fuel, so I set a timer on my watch to remind me. As others have said, it's really all about finding what works for you and continuing to fine-tune your strategy!

 

[Herding_Cats]

In-race fueling has been covered, so I’m just going to mention (for anyone newer to distance running or running their first full/goofy/dopey) that post race fueling and figuring out how your body responds to long runs is important. I have a really hard time eating after 3+hr runs if I don’t start eating as soon as I sit down and take my shoes off. Yes. I am the person with a pbj in their gearcheck bag, eating in the reunion area. Fueling in between when you’re doing the challenges is almost equally important to in-race fueling IMO.

 

[Naomeri]

In-race fueling has been covered, so I’m just going to mention (for anyone newer to distance running or running their first full/goofy/dopey) that post race fueling and figuring out how your body responds to long runs is important. I have a really hard time eating after 3+hr runs if I don’t start eating as soon as I sit down and take my shoes off. Yes. I am the person with a pbj in their gearcheck bag, eating in the reunion area. Fueling in between when you’re doing the challenges is almost equally important to in-race fueling IMO.

SAFD: piggy-backing off this—if you’re a picky eater/have dietary limitations, make sure you throw some post-race food in your gear bag. All the races near me this year have been trying to give us these ketchup-flavored potato chips, and I’m like “um…nope” (I was talking to a volunteer on Saturday and she said they’ve been told to give them away by the boxful if people want them, and they’re still stuck with them) So I always have goldfish/cheez-its/something salty in a hard container in my gear bag.

And at Disney, I usually throw an Uncrustable in there too. I don’t eat most of the stuff in their snack boxes, so I don’t bother taking one. And I hate bananas (very un-runner-like of me, I know)

As far as in race fueling, my main problem is that I end up getting hungry on runs over 10 miles, so I shove a packaged brioche waffle in the pocket of my leggings. It gets a little squashed, but it tastes good, and it doesn’t bother my stomach at all. I also chew peppermint gum when I run, and if it’s a longer run, I bring fresh pieces with me to switch out.

 

[GuinnessRunner]

SAFD: I agree with others that you should start figuring it out sooner rather than later, but my experience is a bit of the flip side of what many have mentioned - don't over think nutrition unless experience teaches that you need to. After a long time I finally figured out I was doing more fueling and electrolyte replacement than I needed because I was trying to avoid some of the pitfalls and horror stories others experienced. As it turns out, it was the extra fuelings, gatorade and salt tabs (despite never cramping during a race), that caused me to have more issues during races than a lack of nutrition. When I finally took the time to figure out what works for me, I found that I'm lucky and just water at each water stop plus a gel (prefer natural ones like Muir Energy which is now my go to, but can tolerate most gels) every 6-7 miles during the marathon is my sweet spot. I might have 1 cup of Powerade during the marathon, but only if I want to get a little more flavor and it comes with risk of making me feel sick.

Nutrition is very important and just like shoes, what works for one, may not work for someone else. Consider starting simple and then alter your plans to add more or change the type of nutrition if you find you need it. For many, especially first time runners, it can be scary since many times the issue don't hit you until late in runs and you might not get to those distances before race day. Consider bringing something extra "just in case" to help ease any anxiety, but don't feel like you have to take it just because the instructions say to use a gel every 30-60 minutes or that's what your training partner does.

Just another reason why you should start figuring it our now

 

[FFigawi]

SAFD: Since the in-race and post-race fueling have been covered pretty well (start now, try lots of different things to find what kind and quantity of carbs, sodium, and electrolytes works for you, bring it with you to Disney, etc.), I'll head for the pre-race fueling to round it out. As distances and effort increase, what you eat the days leading up to the race and the morning of the race become more and more important. Starting your long run or marathon or race without a full tank of energy will make the fueling strategies mentioned above more challenging. Starting now, monitor what you eat the day before the race and on race morning to see if you have enough energy, if it causes any digestive issues, etc. For what it's worth, my personal approach before a big race (marathon or 70.3 or longer) is to eat a pancake breakfast the day before (my coach says to eat as many as I can and then have 1 more), a light dinner of simple carbs and protein (often miso and sushi/sashimi), and then rice and jam for breakfast several hours before the race in the morning.

 

[nancipants]

I'm still figuring out my fueling. I used Tailwind while training for my half marathon and didn't have any problems, but during race day I had major runner's gut and had to really slow my pace. I'm still not sure if it was due to nerves, taking Tailwind too early (I usually start long runs on an empty stomach since I pretty much head out the door as soon as I wake up, but had a bagel and applesauce before the race), or the compression shorts I was wearing, or a combination of all of them. At my ten miler I had bagel before the race and didn't start taking Tailwind until mile 4 and I didn't have any stomach issues, so I'm going to force myself to get up early for some of my marathon training long runs and test that out a bunch.

I cannot stand the sight or taste of gels and also had a problem with the honey stinger chews I tried. I've used applesauce during some shorter runs but it's hard to get enough carbs with just that. I do like Honey Stinger waffles so I might bring some of those just for variety, as well as nutrigrain bars. But Tailwind works well for me since I carry a handheld bottle anyway.

 

[Baloo in MI]

SAFD:
Not much in the way of recommendations I can add; lots of good stuff already shared.

I use Cliff Bloks and the Pure Organic Fruit Bars. I mix them up within a run so I don’t get to tired of anyone thing. I have found them to work well with my stomach, I like the flavors and they are easy to consume.

Lastly, and this was in my Ultra days, I loved pop tarts. I’d break up two of them and have in a baggie for low periods - fantastic for a sugar kick, a psyche nudge and simply a moment of yumminess in the middle of a slog. Good stuff!!

 

[jrsharp21]

My go to has always been GU salted watermelon gel. Love that flavor. The problem with that is that for a full marathon, I have 7 or 8 of them on my running belt and not a fan of that extra weight bouncing around when running. So trying to find some fuel that may not be as heavy to carry, or can disburse the weight a little bit better. I have been experimenting with Cliffs Bloks and carrying them in the the side leg pockets of my compression shorts. So far not too bad. I may try a different belt set up with the gel to see if I can get it to work that way.

 

[marty3d]

SAFD: I love this topic because in race fueling, especially for non-Disney races is still very much a work in progress for me so I love reading all the responses.

For runDisney races, even for Dopey, because I'm not going all out I think I've got my feeling strategy pretty well set - this has been working for me for the last couple of years.

For 5k and 10k races, I start off with an uncrustable (I love how many people have already mentioned this and they are easy to find at all the Disney resorts) and a coffee. I don't carry any liquids or food for these races as I find Disney has more than enough water stops for my needs. I then eat a "real" breakfast as soon as possible after the races. My favourite is the Bacon& egg grilled cheese at the Toasted food truck that is usually at all the WDW races.

For the Half and Full, I need a little more so I start with a coffee and a Bacon & Egg grilled cheese from Toasted as soon as I get to Epcot. I'll carry one gel pack for every 5k but again, I don't carry liquids as I will use the on course water stations.