The Running Thread --2025

[GollyGadget]

Fuelling question ahead of marathon weekend. I've got my fuelling down, but I'll be running with a friend who has a slower pace. Should I be changing by fuelling frequency? For reference, my marathon pace is 9:18, my training runs where I've fuelled has been at a 10:08, and her expected pace is 15:30.

I also have no science or experience but I would follow @marty3d strategy. You’re going to be using less calories/carbs per hour so it makes sense to me to fuel based on distance.

 

[PrincessV]

Fuelling question ahead of marathon weekend. I've got my fuelling down, but I'll be running with a friend who has a slower pace. Should I be changing by fuelling frequency? For reference, my marathon pace is 9:18, my training runs where I've fuelled has been at a 10:08, and her expected pace is 15:30.

I think this falls into the “we’re all an experiment of one” arena, based on other replies so far. I fuel based on time - a gel every 50 minutes. And I’m way closer to that 15:30 pace than a 9:18 pace. But I also battle chronically low blood sugar. I think I’d err on the safe side and bring some extra fuel so if you start feeling low, you’ve got it.

 

[WillRunForPizza]

Fuelling question ahead of marathon weekend. I've got my fuelling down, but I'll be running with a friend who has a slower pace. Should I be changing by fuelling frequency? For reference, my marathon pace is 9:18, my training runs where I've fuelled has been at a 10:08, and her expected pace is 15:30.

I think because your output will be relatively lower (i.e., you're not working as hard), you might need a little less fuel, and you might even want to have more than just carbs since you'll be spending a lot longer on the course than you're used to. (But maybe try that one out in advance if you want to do it in the race!)

I do highly recommend fueling by time in general because your paces might vary based on how you feel but time will be the same regardless of your pace. But in this case potentially spreading your fuel out a little more could be fine. And I like @PrincessV's suggestion to bring extra fuel just in case.

 

[nancipants]

I fuel based on time, but I use Tailwind, so I’m constantly sipping. I do use applesauce pouches to supplement, and plan to take them whenever they hand out the sport beans. (Will eat the on-course bananas, too.) With Tailwind I trained with 4 scoops per two hours.

 

[accm]

I think because your output will be relatively lower (i.e., you're not working as hard), you might need a little less fuel, and you might even want to have more than just carbs since you'll be spending a lot longer on the course than you're used to. (But maybe try that one out in advance if you want to do it in the race!)

What do you mean as more than just carbs?
Something I also hadn’t considered until just now is how the extra time on the course, and potentially more fuel could impact my stomach…

I do highly recommend fueling by time in general because your paces might vary based on how you feel but time will be the same regardless of your pace. But in this case potentially spreading your fuel out a little more could be fine. And I like @PrincessV's suggestion to bring extra fuel just in case.

I always bring extra fuel just in case. I can’t help myself but worry about somehow loosing fuel during the race.

I think I’ll try to do a hybrid of time/distance, and maybe fuel at a slightly higher frequency than if I was going strictly by distance, but not quite as frequently as by time.

 

[WillRunForPizza]

What do you mean as more than just carbs?

Just that you could potentially include protein and fat sources in your fuel as well if you want. Because that'll be a pretty relaxed effort for you, your body likely won't struggle to digest other macronutrients the way it would if you were working harder, and the variety could be helpful since you'll be out there for a while.

 

[Herding_Cats]

Chiming in as someone who usually ends up in the 15:30 pace range for the marathon! I try to fuel about every 3 miles OR 45-50min. I drink a powerade at nearly every stop, and a water at every stop. I get both bananas (and eat those in place of a packaged gel, etc.) If I get to a fuel interval and strongly feel "EWW! No!" then I'll wait a little bit and see how I feel. I also bring a variety of textures and flavors for fuel so that I'm not getting flavor fatigue (stroopwaffles, huma: raspberry or lemon, nerds gummy clusters, and a maurten for an unflavored option)

Edited to add: I have also carried individual packets of peanut butter for a fat source like WillRunForPizza is suggesting, but I would 1000% test that in a training run because it can be really dry and stick to the roof of your mouth.

 

[KCO5988]

Fuelling question ahead of marathon weekend. I've got my fuelling down, but I'll be running with a friend who has a slower pace. Should I be changing by fuelling frequency? For reference, my marathon pace is 9:18, my training runs where I've fuelled has been at a 10:08, and her expected pace is 15:30.

I always fuel based on time and have heard similar from sports dieticians. If your body is used to fueling every 20, 30, 40, etc minutes I would do that even if your RPE is lower. Bonus - fuel is generally easier to absorb at lower RPE. If it were me, I'd bring enough gels to fuel by time the whole marathon. Start at that frequency and you can always back off if it feels like too much.

 

[GollyGadget]

To clarify my earlier comment, my advice to fuel based on distance is because the anticipated pace is ~50% slower than @accm typical pace.

I know several folks have a marathon pace of 15 min/mile and those folks should stick to the normal 45-75 carbs per hour recommendation.

I also agree with @WillRunForPizza on the alternative fuel ideas. Your body will naturally burn more fat and less carbs at lower intensities.

 

[FFigawi]

Fuelling question ahead of marathon weekend. I've got my fuelling down, but I'll be running with a friend who has a slower pace. Should I be changing by fuelling frequency? For reference, my marathon pace is 9:18, my training runs where I've fuelled has been at a 10:08, and her expected pace is 15:30.

I wouldn’t change your frequency at all. That’s what you’ve trained for, so stick with it. I wouldn’t change the amount you’re taking in either. You’ll be burning less carbs & calories at a slower pace, but you’ll be out there for a much longer amount of time. Those two will probably even out in the end.