What to Eat When Training for a Marathon: Fueling for Performance and Recovery

Training your body to run 26.2 miles is only half the battle — the other half is learning how to fuel it. What you eat before, during, and after your runs directly affects how well you perform and recover. Neglect nutrition, and you risk hitting the dreaded wall on race day or burning out during training. Done right, though, fueling becomes one of your strongest tools for staying energized, strong, and injury-free.

Start by focusing on daily nutrition. Runners need a balanced mix of carbohydrates, protein, and healthy fats to support training loads. Carbs are your main energy source, especially on long-run days, while protein helps repair muscle tissue. Aim to eat a full meal with carbs and protein within 60 minutes after long or hard runs to speed up recovery. Hydration is equally important — don’t wait until you’re thirsty to drink water, and consider adding electrolytes for longer sessions.

During long runs (90 minutes or more), practice mid-run fueling with gels, chews, or sports drinks. Your body can only store so much glycogen, and once that runs out, your energy plummets. A good rule of thumb is to take in 30–60 grams of carbs per hour of running. Try different products during training to find what your stomach tolerates best — never experiment on race day. Want to feel strong and steady from mile one to 26.2? Build a fueling strategy that works withyour training, not against it.