How Many Calories Should You Consume During a Marathon?

Running a marathon is an impressive achievement that demands thorough physical and mental preparation. A critical, yet often overlooked aspect is nutrition, especially understanding how many calories to consume during a marathon, which significantly impacts your performance and health.

On average, a runner burns about 100 calories per mile during a marathon. This means you could burn up to 2,620 calories over 26.2 miles! However, this figure can vary depending on your weight, age, gender, and running pace.

To get a customised estimate of the calories you’ll burn during a marathon, you can use an online calculator that considers these factors. For instance, a 35-year-old woman weighing 63.5 kg and running at an 8:30 min/mile pace might expect to burn around 2,372 calories.

Maintain Energy Levels

How many calories should you consume to keep your energy levels up and avoid hitting the wall? It’s recommended that marathon runners ingest between 30-60 grams of carbohydrates per hour of running. This requirement can vary based on body weight, pace, and personal preference.

For example, if you weigh 68 kg and aim to complete the marathon in 4 hours, you should aim for about 45-60 grams of carbohydrates per hour, totalling roughly 180-240 grams. These can come from energy gels, sports drinks, chews, and real foods like bananas or pretzels.

Don’t Forget About Hydration

Staying hydrated during a marathon is crucial, as dehydration can lead to fatigue, cramps, and even heat stroke. Aim to drink 473-591 ml of fluid per hour of running, primarily water. In hot or humid conditions, you may need to increase this to compensate for fluid loss through sweat.

Nutrition Training

Incorporating calorie consumption into your training programme is essential. Practise your nutrition strategy during long runs to find what works best for your body and to avoid surprises on race day.

During these runs, experiment with different types of fuel and hydration to discover your preferences. Some runners prefer solid foods, while others find energy gels or chews more convenient. Practising fluid intake is also crucial, as it can be more challenging than expected.

On race day, stick to your nutrition plan and avoid trying new things. Carry extra fuel and hydration, just in case. Many marathons offer aid stations with water, sports drinks, and energy gels, but it’s always good to be prepared.

Besides proper fuelling during the marathon, eating a balanced diet in the weeks leading up to the race is vital. Ensure your diet includes a variety of carbohydrates, protein, and healthy fats.

Finally, Carbs are King

Carbohydrates are particularly important for marathon runners, providing the energy needed to sustain the distance. Opt for whole grains, fruits, vegetables, and legumes as excellent sources of carbohydrates. Also, make sure to consume enough protein for muscle repair and healthy fats for sustained energy.