How to Fuel for Marathon Training: Coach Jordan’s Ultimate Guide

INTRODCUTION

Hey team 👋

If you’re training for a marathon right now or even just starting to think about it you’ve probably noticed that your long runs are getting longer, your appetite is changing, and you’re asking yourself…

“What should I be eating to fuel all of this?”
Or maybe…
“Why do I feel like I’m running on empty by mile 10?”

Let me tell you; this is so common. In fact, one of the most underrated parts of marathon training (especially for first-timers) is nutrition. We talk a lot about pace, shoes, and miles… but if your fuelling strategy isn’t dialled in, it’s like building a house with no bricks.

So in this guide, we’re not talking race day; we’re talking how to fuel for marathon training: the long runs, the midweek miles, and all the recovery in between.

Let’s break it down together.

HOW TO FUEL FOR MARATHON TRAINING: NOT JUST ON RACE DAY

I’ve said it before and I’ll say it again: you don’t train to just survive race day; you train to feel strong on race day.

That means your long runs aren’t just building fitness, they’re your dress rehearsals for everything: pacing, kit, mindset, and nutrition.

If you’re skipping breakfast before a long run, guessing at when to take on fuel, or constantly finishing your sessions feeling drained; your body’s trying to tell you something. And if we can fix your fuelling now, your whole training block is going to feel smoother.

You’ll recover faster.
You’ll reduce injury risk.
You’ll feel more energised week to week.
And you’ll hit your goal feeling confident.

THE SCIENCE BIT

First of all, I would highly recommend using the XMiles Nutrition Calculator to get advice and products that are tailored specifically to you, as like with most things in running, there isn’t a one size fits all answer to how to fuel for marathon training.

The calculator will ask for your event, your target time and also your weight to determine how many calories and carbohydrates you need to consume before, during and after the event, and you can then add your chosen products to your list to create the right nutrition plan for you. And whilst I would suggest just to use this as a guideline, it can be a really useful tool to get you started.

To give you an example, here is what they have suggested for a female, weighing 65kg aiming for 4 hours.

Now whilst this is a guide for race day, it can be a really useful tool when it comes to fuelling your training runs too, as ultimately you should be thinking of your long runs as a dress rehearsal for the main event.

Let’s get into how to fuel for your long run each week.

PRE-RUN FUELLING: STARTING THE NIGHT BEFORE

Let’s kick off with pre-run fuelling, because it starts earlier than most people think.

🌙 The Night Before:

The evening before a long run or big training session, try to eat a meal that’s high in carbohydrates and relatively low in fat and fibre. This allows your body to store glycogen (your primary running fuel) and ensures easy digestion.

Some of my go-tos:

• Pasta with tomato-based sauce and lean protein
• Rice bowls with roasted veg and grilled chicken
• Baked potato with beans or tuna

It doesn’t need to be fancy. It just needs to be consistent.

🌞 The Morning Of:

Try to eat 2–3 hours before your long run. You want something carb-rich, low in fat, and easy on the gut. Some ideas:

• Bagel with peanut butter and honey
• Toast with jam and banana
• Porridge with maple syrup and fruit

Find a combo that works for you and stick with it. Your training runs are where you figure out what feels good, so you’re not guessing on big mileage days.

MID-RUN FUELLING: PRACTICE MAKES POWERFUL

Here’s the thing most first-timers don’t realise: you need to fuel during training runs, not just on race day.

📏 When Do You Need to Fuel?

If your run is over 90 minutes, you need to refuel mid-run.
For anything under that? Water might be enough. But once you start stretching those miles? Fuel becomes your friend.

⏱ When to Take Fuel:

Start early. Aim for 30–45 minutes into your run, then top up every 30 minutes after that. Don’t wait until you “feel tired”. By then it’s too late.

🍌 What Counts as Fuel?

The goal is 30g–60g of carbs per hour. That might sound complicated, but here’s how it could look:

• 1 energy gel every 30–40 minutes
• Chews, blocks, or drink mixes spread throughout the hour
• A banana or dried fruit if whole foods work better for you

What matters most is consistency. You’re not just fuelling your muscles. You’re training your gut to absorb carbs while running. It takes time, but once it clicks, it’s a game-changer.

💡 Coach tip: Set a reminder on your watch every 30 minutes to fuel. It keeps you accountable and avoids guesswork.

POST-RUN FUELLING: RECOVERY BEGINS NOW

You’ve done the work. Now let’s make sure you recover like a pro.

⏰ Timing Is Key

Try to eat something within 20–30 minutes of finishing your run. This helps replenish glycogen, repair muscle, and reduce soreness.

🍽 What to Eat:

You want carbs to refuel and protein to rebuild. Some solid options:

• Protein shake + banana
• Chocolate milk
• Yoghurt with oats and berries
• Protein bar and a sandwich

Once that’s sorted? Go enjoy your reward meal (mine’s always pizza and Coke Zero… no shame in that!).

HOW TO TRAIN YOUR STOMACH

A big part of how to fuel for marathon training is trial and error.

Some runners can handle 60g of carbs per hour. Others feel queasy with anything over 30g. That’s why your long runs are so important. You’re not just building fitness, you’re teaching your body what works.

Here’s how to start:

• Begin with 20–30g of carbs per hour
• Gradually build toward 50–60g if you feel good
• Track what fuels felt best and what didn’t
• Adjust your plan every few weeks as your mileage increases

Think of it like building a relationship with your fuel. Trust comes with time.

COMMON FUELLING MISTAKES TO AVOID

Let’s keep it real. Here are the biggest mistakes I see runners make during training:

🚫 Skipping fuel on long runs because they’re “just training”
🚫 Waiting until mile 10 to start fuelling
🚫 Only focusing on pre-run food and ignoring recovery
🚫 Not practicing with the same fuel they plan to use on race day
🚫 Panicking if one run goes badly and changing everything

Stick with it. Refine it. And remember, one bad run doesn’t mean your fuelling failed. It just means you’re learning.

TRAIN SMART. FUEL SMARTER.

Your training plan is the foundation. But your fuelling strategy? That’s the scaffolding that holds it all together.

By learning how to fuel for marathon training not just race day you’re giving yourself every chance to feel strong, recover faster, and show up for each run with confidence.

How Coopah Can Help

With Coopah, you’ll get more than just a plan. Uou’ll get:
✅ Personalised training built around your schedule
✅ In-app reminders for fuelling and recovery
✅ Coach support to help you troubleshoot what’s working
✅ A community of runners sharing what fuels them
✅ Flexibility to adapt your plan if you’re feeling off

If you’re unsure about anything: fuel timing, what to eat, when to take gels; just drop me a message in the app. That’s what I’m here for.

Coach Jordan 🧡
P.S. Not sure how to fuel for your next big run? Drop me a message in the app and we’ll figure it out together.