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MARATHON TRAINING

  • Marathon Tip #1 - Help boost performance by refueling with carbs every 45min to feel good and finish strong.
  • Marathon Training Tip #2 - Proper balance of water and electrolytes determines how well your muscles and nerves function
  • Marathon Tip #2 - Running breaks down your muscles. Replenish protein, carbs, and electrolytes after workouts to rebuild stronger muscles.
  • Marathon Tip #4 - Your last meal before the race is important. Eat what you always eat before a long run and give your gut time to digest. Don
  • Marathon Tip #5 - You should be 100% dialed in the day before. Check the weather, know where the start line is, have your gear and fuel ready to go.
  • Take the giant portion of pasta and spread it over 2-3 days leading into your event, while also cutting back on fat and fiber.
  • Marathon Tip #7 - Prepare for how long you
  • Marathon Tip #8 - Maintain a Steady Pace. Fuel with calories and fluids in small but frequent doses.
  • Marathon Training Tip #9 - Don
  • Marathon Tip #10 - A mix of simple and complex carbs is key while running long distances. FUeling during workouts will help prevent fatigue and help you run longer
  • Marathon Tip #11 - Water is great but electrolytes are key for hydration. Always hydrate before hitting the road.
  • Marathon Tip #12. Try the triangle cup fold at aid stations to get 16-32oz of water per hour throughout your race. One cup is about 4oz
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MARATHON FAQS

When do I need to fuel during marathon training?

If you are running under 60 minutes, top off your energy with an Energy Gel or a serving of Energy Chews five-minutes before you get going. For runs over 60 minutes, you need to bring fuel along with you. We recommend eating one Energy Gel or a serving of Energy Chews every 45 minutes along the way. Whenever you eat, it's important to hydrate to assist with absorption!

What's the difference between an Energy Gel and a ROCTANE Energy Gel?

Simply put, ROCTANE Energy Gels have more amino acids and more electrolytes. You should switch to ROCTANE Energy Gels for runs lasting longer than 90 minutes and/or over 10 miles.

What should I do if I don't like Energy Gels?

You still need to fuel while you're running, so we recommend trying Liquid Gels or Energy Chews (half the pack is approximately equal to one Energy Gel). If you want to combine your hydration with your fuel, you can try our ROCTANE Energy Drink Mix, which delivers the equivalent of 2.5 Energy Gels in one serving (21 oz).