Amy Stephens
MS, RDN, CSSD, CDCES
Licensed dietitian
specializing in sports nutrition
and eating disorders
MARATHON RACE DAY 7 Common Mistakes Runners Make
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By Amy Stephens RDN CSSD
Sports Nutritionist NYC - Sara Fisher, Intern
You might have the best shoes and completed the best training plan, but if your nutrition is off on race day, you won’t perform your best. Whether this is your first or tenth marathon, here are a few common mistakes that I hear from my athletes.
- Starting your fueling plan too late on race day
Even if you’re feeling good, aim to start your fueling plan within the first 30-45 minutes. This will help preserve precious glycogen in your muscles so you have enough energy for the last 10k. - Not bringing enough gels to your race
Plan out how many gels you need. It will likely be more than you’re used to carrying. Stash the gels in pockets, in gloves, hats – anywhere you can easily access them. It is better to be over prepared than underprepared!
- Trying new products or foods on race day
On race day, the last thing you want to worry about is if a new food will sit well in your stomach before a race. It is best to stick to the food, drinks and energy products you know you can handle, and that you’ve practiced with on long runs during training. On the course, there might be lots of foods offered like bananas, candy, bars or gels, take these only if you’ve had them in the past.
Eating too close to start time
Establish a race day food plan that you’ve tested out and stick to it! Recognize that race day will likely be different and you might need to be eating while traveling to the start line. Stick with the same timing that you’ve practiced so you have plenty of time to digest. Race day is not the day to try a new fuel timing plan.
- Thinking you have to cut out “unhealthy foods” during training
Your diet does not have to be perfect to be a runner. As long as most of your foods are nutritious, and you are eating enough, there is room in your diet for less nutrient dense foods that you enjoy! - “It’s cold out, so I don’t need to hydrate!”
Proper hydration in the cold weather is essential for keeping your muscles firing. Even in the colder weather, when you do not feel like you are sweating as much, your hydration needs do not decline much.
- Not eating anything on race day because you’re too nervous
Calm the nerves by prepping your race day foods. Lay out all the foods you’ll need and list the times that you normally eat them.
