Whether you're toeing the start line for the very first time or you've got a drawer full of finisher medals, there's always something new to learn about running 42.2km. Let's break down what actually matters — from fuelling strategies to recovery hacks — so you can show up prepared and finish strong.
Why Preparation Makes All the Difference
Here's the thing: a marathon doesn't start on race day. It starts weeks and months before, in the decisions you make about training, nutrition, and recovery. The runners who cross that finish line feeling strong (rather than completely depleted) are the ones who've dialled in their preparation.
And whether you're tackling the Two Oceans Ultra, Comrades, Cape Town Marathon, or your local 42.2km event, the principles remain the same. So let's get into it.
Training: Building Your Base Without Burning Out
The Long Run is Your Best Friend
Your weekly long run is where marathon magic happens. It teaches your body to use fat as fuel, builds mental resilience, and gives you the perfect opportunity to practise your race-day nutrition strategy (more on that shortly).
Pro tip: Increase your long run distance gradually — roughly 10% per week — and include a step-back week every 3-4 weeks to let your body adapt.
Don't Skip the Easy Days
It's tempting to push hard every session, but here's the truth: easy runs build your aerobic base, and that's what carries you through those final kilometres. About 80% of your training should feel conversational. Save the intensity for your tempo runs and intervals.
Train in Conditions You'll Race In
South African marathons can throw anything at you — from the humid heat of Durban to the infamous Cape Town wind. If you're running Comrades in June, train through the cooler months. Racing the Cape Town Marathon in May? Prepare for autumn conditions and those early morning starts. Your body adapts to what you expose it to.
Marathon Nutrition: The Game-Changer Most Runners Underestimate
This is where so many runners — first-timers and veterans alike — leave performance on the table. Your nutrition strategy can make or break your race, and it's 100% within your control.
Why Fuelling During a Marathon Matters
Your body stores about 90 minutes' worth of glycogen (your primary fuel source during intense exercise). A marathon takes most runners 3-6 hours. Do the maths — you will hit empty if you don't fuel properly.
Running out of glycogen feels exactly as bad as it sounds: heavy legs, brain fog, and that dreaded "hitting the wall" sensation. The good news? It's completely preventable.
How Much Should You Be Taking In?
Aim for 60-90 grams of carbohydrates per hour during your marathon. This might sound like a lot, but your gut can be trained to handle it — and that's exactly what your long training runs are for.
Here's a practical breakdown:
Energy gels: Typically provide 20-30g of carbs per gel, though you also get higher-carb options that pack 55g or even up to 90g per gel — handy if you want fewer pit stops
Energy chews: Usually around 20-25g per serving
Sports drinks: Can contribute 30-60g per 500ml
Mix and match based on what works for your stomach. Some runners prefer all gels; others like a combination of gels, chews, and drinks. The key is to practise during training so there are no surprises on race day.
Timing Your Nutrition
Start fuelling early — within the first 30-45 minutes — and keep it consistent. Waiting until you feel tired or hungry means you're already behind.
A simple strategy:
Take your first gel or chews at 30-45 minutes
Continue fuelling every 20-30 minutes thereafter
Adjust based on effort, heat, and how your body responds
The Electrolyte Factor
Sweating doesn't just cost you water — you're losing sodium, potassium, and other electrolytes too. This is especially relevant for South African races where heat and humidity can ramp up your sweat rate significantly.
Electrolyte replacement helps maintain fluid balance, prevents cramping, and keeps your muscles firing. Look for electrolyte drinks or supplements that contain sodium as the primary ingredient — it's what you lose most through sweat.
Hydration: More Than Just Water
Drink to thirst, but don't ignore it. A good rule of thumb is 150-250ml every 15-20 minutes, adjusting for conditions. On hot race days (hello, Durban July or a scorching Soweto Marathon), you'll need more. On cooler mornings, slightly less.
Important: Practise your hydration strategy in training. If you're planning to use the race's provided drinks, find out what brand they're serving and train with it.
The Week Before: Taper and Carb-Loading Done Right
Embrace the Taper
The final 1-2 weeks before your marathon should feel almost uncomfortable. You've trained hard; now it's time to let your body absorb that fitness. Reduce your mileage by 40-60%, keep some short, easy runs in the schedule, and trust the process.
Carb-Loading: What It Actually Means
Carb-loading isn't about eating mountains of pasta the night before. It's a gradual increase in carbohydrate intake over 2-3 days leading up to race day, while simultaneously reducing training volume.
Focus on familiar, easy-to-digest carbs:
Rice, pasta, bread, potatoes
Oats and cereals
Fruits like bananas and dates
Avoid: High-fibre foods, anything too fatty, and new foods you haven't tested before. Your gut will thank you.
Race Morning Breakfast
Eat 2-3 hours before the start — this gives your body time to digest and top up glycogen stores. Stick to what you've practised:
Porridge/oats with honey and banana
Toast with jam (pair it with tea like Sawe and you'll run sub-2 hours — we're joking... mostly)
Keep it simple. Race morning is not the time to experiment.
Race Day: Executing Your Plan
Start Slower Than You Think
The most common mistake? Going out too fast. The adrenaline is pumping, the crowd is cheering, and suddenly you're 30 seconds per kilometre faster than planned. Bank that energy for the second half — negative splits (running the second half faster than the first) are the mark of a well-paced race.
Stick to Your Nutrition Plan
You've practised this. You know what works. Now execute. Set a timer on your watch if it helps, and don't skip fuelling because "you feel fine." By the time you feel bad, it's too late to catch up.
Adapt to Conditions
Is it hotter than expected? Increase fluid and electrolyte intake. Feeling good at halfway? Don't abandon your strategy — stay patient. Struggling earlier than planned? Slow down slightly and keep fuelling. Flexibility within your plan is smart racing.
Recovery: What Happens After You Cross the Line
Immediately Post-Race
Your body is depleted and primed to absorb nutrients. Within 30-60 minutes of finishing:
Rehydrate with water and electrolytes
Refuel with a mix of carbs and protein (a recovery shake, chocolate milk, or a proper meal)
Move gently — walking helps flush metabolic waste from your muscles
The Days After
The first 48-72 hours are crucial:
Sleep as much as you can — this is when repair happens
Eat well — prioritise protein for muscle repair and carbs to replenish glycogen
Active recovery — light walking, swimming, or gentle cycling promotes blood flow without stressing tired muscles
Don't Rush Back
Most experts recommend at least one day of rest for every 3km raced — that's roughly two weeks of easy or no running after a marathon. Your muscles might feel okay within a few days, but deeper tissue repair takes longer. Respect the process.
Common Mistakes to Avoid
- Trying new nutrition on race day — If you haven't tested it in training, don't risk it.
- Under-fuelling during the race — More runners bonk from too little fuel than from too much.
- Ignoring the taper — Those easy weeks are when fitness consolidates. Trust them.
- Starting too fast — Patience in the first half pays dividends in the second.
- Neglecting electrolytes — Especially in South African conditions, salt matters.
Your Marathon Checklist
Training Phase:
- Build long runs progressively
- Practise race-day nutrition on every long run
- Train in similar conditions to your target race
- Include recovery weeks
Race Week:
- Reduce training volume (taper)
- Gradually increase carbohydrate intake
- Lay out all race-day kit and nutrition
- Get quality sleep (especially two nights before)
Race Day:
- Eat a familiar breakfast 2-3 hours before
- Start conservatively
- Fuel every 20-30 minutes
- Stay hydrated with water and electrolytes
- Enjoy the moment — you've earned this
Recovery:
- Refuel within 60 minutes of finishing
- Prioritise sleep and rest
- Ease back into running gradually
The Bottom Line
Whether it's your first marathon or your fifteenth, the fundamentals don't change: train smart, fuel properly, and respect the recovery process. The runners who nail these three pillars are the ones who keep coming back for more — stronger, faster, and more in love with the distance than ever.
You've got this.
Take the Guesswork Out of Your Marathon Nutrition
Not sure exactly what nutrition you need for race day? We get it — with so many options out there, it can feel overwhelming. That's why we've created our Marathon Bundles — everything you need to fuel your 42.2km, selected by experts and ready to go.
No confusion. No guesswork. Just the right fuel to get you to that finish line feeling strong.
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Have questions about your marathon nutrition strategy? Drop us a message — we're always happy to help.