Fueling Your Long Runs: What to Eat & When (Pre, During, Post)

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Whether you’re training for your first marathon or aiming for a new personal best at the Austin Marathon, proper fueling can make all the difference. Knowing what to eat—and when—can help you run stronger, recover faster, and enjoy the journey. Here’s your guide to fueling before, during, and after your long runs.

Pre-Run: Building Your Energy Stores

1-3 Days Before Your Long Run:

Focus on eating balanced meals with a mix of carbohydrates, lean proteins, and healthy fats. Carbs are your body’s primary fuel for endurance, so include foods like rice, pasta, potatoes, fruits, and whole grains. Don’t forget to hydrate well in the days leading up to your run.

The Night Before:

Have a carb-rich dinner, such as pasta with marinara sauce and grilled chicken, or a rice bowl with veggies and tofu. Avoid heavy, greasy foods that might upset your stomach.

The Morning Of:

Eat a light meal 2-3 hours before your run. Good options include oatmeal with banana, a bagel with nut butter, or toast with honey. Stick to familiar foods and avoid anything high in fiber or fat that could cause GI distress. Sip water or a sports drink to top off your hydration.

A woman in a teal long-sleeve top and headband drinks from a water bottle on a road at dusk, practicing injury prevention strategies as she prepares for the long haul, with blurred headlights and mountains behind her. Austin Marathon Half Marathon & 5KDuring Your Run: Sustaining Your Energy

For runs longer than 75-90 minutes, it’s important to refuel while you’re on the move.

Carbohydrates:

Aim for 30-60 grams of carbs per hour. This could be energy gels, chews, sports drinks, bananas, or even pretzels. Practice with different options during training to see what works best for you.

Hydration:

Drink to thirst, but don’t overdo it. For most runners, 3-7 ounces of fluid every 20 minutes is a good starting point. On hot Austin days, consider electrolyte drinks to replace sodium lost in sweat.

Pro Tips:

  • Set a timer to remind yourself to eat and drink.
  • Carry your fuel in a running belt or handheld bottle.
  • Try out your race-day nutrition plan during your long training runs.

A man with a beard and short hair, wearing a black tank top and a white towel around his neck, drinks from a protein shaker bottle in a gym setting—highlighting what runners should eat post-workout. Austin Marathon Half Marathon & 5KPost-Run: Recovery & Rebuilding

Within 30-60 Minutes:

Refuel with a mix of carbs and protein to jumpstart recovery. A 3:1 ratio of carbs to protein is ideal. Examples:

  • Chocolate milk
  • A smoothie with fruit and Greek yogurt
  • Turkey sandwich on whole grain bread

Rehydrate:

Replace fluids lost during your run. Weigh yourself before and after your run to estimate how much water you need to drink (about 16-24 ounces per pound lost).

Later Meals:

Continue to eat balanced meals throughout the day. Include plenty of colorful fruits and vegetables, lean proteins, whole grains, and healthy fats to support muscle repair and replenish energy stores.

 

Every runner is unique, so use your training to experiment and find what works best for your body. Proper fueling is a game-changer for your long runs and race day performance. See you at the Austin Marathon finish line—well-fueled and ready to celebrate!

Launching Into Marathon Training: Setting Your Plan in Motion

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A stack of colorful paper sheets with a blue sheet on top that has "WHY?" in bold black letters—perfect inspiration for any beginner runner creating their runner checklist or starting their journey running for beginners. Austin Marathon Half Marathon & 5KEmbarking on marathon training is an exciting journey that requires commitment, planning, and a dash of courage. Whether you’re a first-timer or a seasoned runner aiming for a new personal best, setting your plan in motion is the first step toward crossing that finish line. Here’s how to get started on the right foot.

1. Define Your Why

Before lacing up your shoes, take a moment to reflect on your motivation. Are you running for a cause, personal achievement, or simply to challenge yourself? Knowing your “why” will keep you focused and inspired throughout your training.

 

An open notebook with a grid pattern displays a handwritten, two-week workout plan, perfect for a beginner runner. Days of the week are listed, and a hand holding a pen is poised over the page, ready to fill in this runner checklist. Austin Marathon Half Marathon & 5K2. Choose the Right Training Plan

Not all marathon training plans are created equal. Consider your current fitness level, running experience, and available time. Beginners might opt for a 16- to 20-week plan with gradual mileage increases, while experienced runners may choose a more advanced schedule. Look for plans that balance long runs, speed work, rest days, and cross-training.

 

A smiling person in outdoor gear holds a mallet and stands next to a large gong at the Austin Marathon, ready to commit to their race goals in May, with a sign listing race distances behind them. Austin Marathon Half Marathon & 5K3. Set Realistic Goals

Set both process and outcome goals. Process goals could include sticking to your weekly mileage or completing every scheduled workout. Outcome goals might be finishing the marathon, achieving a specific time, or simply enjoying the experience. Make your goals specific, measurable, and attainable.

 

A woman wearing a wide-brimmed hat and sleeveless white top smiles while putting on long, light gray arm sleeves outdoors—a picture-perfect moment for any beginner runner enjoying a sunny day, with green trees and tall buildings in the background. Austin Marathon Half Marathon & 5K4. Gather Your Gear

Invest in a good pair of running shoes suited to your gait and foot type. Comfortable clothing, moisture-wicking socks, and a reliable watch or fitness tracker can make training more enjoyable. Don’t forget essentials like a water bottle, hat, and sunscreen.

 

5. Map Out Your ScheduleA red pencil rests on a calendar page, pointing at the 14th day of the month. The dates are arranged in a grid, with Recovery days and the number 29 highlighted in red. Austin Marathon Half Marathon & 5K

Consistency is key. Block out time in your calendar for runs, strength training, and recovery. If possible, find a running group or training partner for added motivation and accountability.

 

A man in athletic wear rests with his hands on his knees on an outdoor path, appearing tired after marathon training, with a clear sky and nature in the background. Austin Marathon Half Marathon & 5K6. Listen to Your Body

Pay attention to how you feel during and after workouts. Rest and recovery are just as important as the miles you log. If you experience pain or fatigue, don’t hesitate to adjust your plan or seek advice from a coach or medical professional.

 

A woman in workout clothes checks her smartwatch at the gym. Digital graphs and circular stats show calories burned running, with percentages and data, plus multimedia control icons below. The background features blurred gym equipment. Austin Marathon Half Marathon & 5K7. Track Your Progress

Keep a training log to monitor your runs, note how you feel, and celebrate milestones along the way. Tracking progress helps you stay motivated and spot patterns that can inform future training.

 

8. Stay FlexibleA happy family of four poses outside with their golden retriever, smiling and waving at the camera. The children wear striped shirts, and the group kneels on green grass in front of their modern house after a morning marathon training session. Austin Marathon Half Marathon & 5K

Life happens—work, family, and unexpected events can disrupt your schedule. Adapt your plan as needed and remember that missing a workout or two won’t derail your marathon dreams.

 

Launching into marathon training is about more than just running; it’s about setting a foundation for success. With a clear plan, the right mindset, and a commitment to your goals, you’ll be well on your way to marathon day. Lace up, trust the process, and enjoy the journey!

Gear Check: What to Inspect / Replace Before the Big Training Season

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As the Austin Marathon approaches, excitement is building and training plans are coming together. Whether you’re a first-timer or a seasoned marathoner, one thing is certain: your gear can make or break your training season. Before you log those miles on Austin’s scenic trails and city streets, take time for a thorough gear check. Here’s what every runner should inspect or replace to ensure a smooth, injury-free journey to the finish line.

1. Running Shoes: The Foundation of Every StepClose-up of a person tying the laces of a gray running shoe on a track, sunlight in the background, suggesting a gear check before training season or outdoor exercise. Austin Marathon Half Marathon & 5K

Your shoes are your most important piece of equipment. Check for:

  • Mileage: Most running shoes last 300–500 miles. If you’ve been training in the same pair for a while, it might be time for a replacement.
  • Wear Patterns: Look for uneven tread, worn-out soles, or compressed cushioning. These can lead to discomfort or injury.
  • Fit: Feet can change over time. Make sure your shoes still fit well, especially if you’re planning to increase your mileage.

 

2. Socks: Small Details, Big ImpactA woman in athletic wear sits on a running track, doing a quick gear check as she puts on black socks. Her pink sneakers are off and placed beside her, ready for training season. Stadium seats are visible in the background. Austin Marathon Half Marathon & 5K

Blisters can derail your training. Inspect your socks for:

  • Holes or Thin Spots: Replace any pairs that have lost their cushioning or are showing signs of wear.
  • Material: Opt for moisture-wicking, seamless socks to keep your feet dry and comfortable.

 

3. Apparel: Comfort in Every Condition

Austin’s weather can be unpredictable. Check your running clothes for:

  • Chafing or Irritation: Replace tops or shorts that cause discomfort.
  • Weather Readiness: Make sure you have layers for cold mornings, breathable fabrics for hot afternoons, and a lightweight rain jacket just in case.

 

4. Hydration Gear: Stay Fueled and SafeA young woman in athletic wear jogs on a park path, smiling during training season. She wears headphones and holds a water bottle, enjoying the sunny day amid green grass and trees after a quick gear check. Austin Marathon Half Marathon & 5K

Long runs require proper hydration. Inspect:

  • Bottles and Packs: Look for leaks, mold, or broken parts. Clean thoroughly or replace as needed.
  • Belts and Vests: Ensure straps are secure and comfortable.

 

5. Tech and Accessories: Track Your ProgressA young woman in athletic wear smiles while looking at her smartwatch. She holds a smartphone and wears wireless headphones, standing outdoors with trees blurred in the background, ready for a gear check before training season. Austin Marathon Half Marathon & 5K

From watches to headphones, make sure your tech is ready:

  • Chargers and Batteries: Test everything before your first long run.
  • Reflective Gear and Lights: Essential for early morning or evening runs on Austin’s busy roads.

 

6. Recovery Tools: Support Your TrainingA person wearing a light purple top and black leggings uses a textured blue foam roller on their back while lying on a red running track at an outdoor stadium, taking time for a quick gear check during training season. Austin Marathon Half Marathon & 5K

Foam rollers, massage balls, and compression gear help you recover faster. Check for:

  • Wear and Tear: Replace any tools that have lost their shape or effectiveness.

 

7. Nutrition: Practice Makes PerfectTwo boxes of BPN GO GEL Endurance Gel, Mixed Berry flavor, are displayed in front of a blurred cityscape with a crowd gathered on a bridge—perfect fuel for your next training season and an essential addition to your gear check. Austin Marathon Half Marathon & 5K

If you use gels, chews, or other nutrition, check expiration dates and stock up for training.

 

 

Final Thoughts

A little preparation goes a long way. By inspecting and updating your gear now, you’ll set yourself up for a successful, enjoyable Austin Marathon training season. Happy running, and see you at the starting line!

Injury Prevention Strategies for the Long Haul

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Whether you’re a seasoned endurance athlete or just starting your journey into long-distance running, staying injury-free is key to enjoying the sport and reaching your goals. Here are some proven strategies to help you prevent injuries and keep moving strong for the long haul.

1. Prioritize Proper Warm-Ups and Cool-DownsA group of five adults in athletic wear stretches together outdoors on a sunny day in a park, practicing injury prevention strategies as they prepare for exercise. Trees and greenery are visible in the background. Austin Marathon Half Marathon & 5K

Start every session with dynamic stretches and light aerobic activity to prepare your muscles and joints. After your workout, take time to cool down with gentle movement and static stretching to aid recovery and flexibility.

2. Build Mileage Gradually

Avoid the temptation to ramp up your distance or intensity too quickly. Follow the “10% rule”—increase your weekly mileage by no more than 10% to give your body time to adapt and reduce the risk of overuse injuries.

3. Listen to Your Body

Pay attention to aches, pains, and fatigue. Persistent discomfort is a sign to rest or modify your training. Ignoring early warning signs can turn minor issues into major setbacks.

4. Strengthen Supporting MusclesA woman wearing a helmet rides a mountain bike on a gravel path, surrounded by green grass and wildflowers, with tall mountains and a blue sky in the background—embracing injury prevention strategies for the long haul. Austin Marathon Half Marathon & 5K

Incorporate strength training into your routine, focusing on your core, hips, and glutes. Strong supporting muscles help stabilize your body and absorb impact, reducing strain on joints and tendons.

5. Cross-Train for Balance

Mix in activities like swimming, cycling, or yoga to work different muscle groups and prevent repetitive stress. Cross-training also keeps your routine fresh and fun.

6. Invest in Proper Gear

Wear shoes that fit well and are appropriate for your activity. Replace them regularly, as worn-out footwear can lead to poor biomechanics and injury. Don’t forget about moisture-wicking clothing and supportive accessories.

7. Focus on RecoveryA woman in a teal long-sleeve top and headband drinks from a water bottle on a road at dusk, practicing injury prevention strategies as she prepares for the long haul, with blurred headlights and mountains behind her. Austin Marathon Half Marathon & 5K

Rest days are just as important as training days. Prioritize sleep, hydration, and nutrition to help your body repair and grow stronger. Consider techniques like foam rolling, massage, or ice baths to aid recovery.

8. Seek Professional Guidance

If you’re new to endurance sports or returning after an injury, consult with a coach or physical therapist. They can help design a safe, effective training plan tailored to your needs.

 

By following these strategies, you’ll set yourself up for long-term success and enjoyment in your endurance pursuits. Remember, consistency and smart training—not just hard work—are the keys to staying healthy and reaching your goals.