When it comes to marathon performance, your fuelling strategy can make or break your race.

Get it right, and you give yourself the best chance of running to your potential. Get it wrong, and even the strongest training block can unravel in the final miles.

At Sportlink, we work closely with elite runners like Logan Smith to help break down fuelling into simple, practical choices that actually work on race day.

Here’s everything you need to know.

1. The goal: What are you fuelling for?

During a marathon, your body is constantly burning carbohydrates.

The aim is simple:

• Maintain energy levels
• Delay fatigue
• Stay hydrated
• Avoid stomach issues

Most runners should aim for 60–90g of carbohydrates per hour, depending on experience and tolerance.

2. Energy gels: The most popular option

Energy gels are the most common fuelling choice because they’re:

• Easy to carry
• Quick to consume
• Fast to absorb

Key types to consider:

Simple, easy-on-the-stomach gels

Around 30g carbs per gel

Minimal flavour to reduce fatigue

Often available with caffeine options

 

Flavoured gels

Dessert-style flavours (e.g. cherry, lemon, apple)

Great if you struggle with plain gels

Can feel quite sweet late in races

Natural-based gels

Lower carb content (around 20–25g)

Often easier on sensitive stomachs

High-carb + electrolyte gels

Up to 40g carbs

Added sodium to support hydration

Ideal if you want to carry less fluid

Key tip: Always practise with gels in training - never try something new on race day.

3. Don’t like gels? Use chews instead

If gels don’t work for you, chews are a great alternative.

They offer:

• Similar carb content (30–40g per pack)
• A more “solid” texture
• Easier intake for some runners

Some also include:

• Caffeine for a late-race boost
• Electrolytes to support hydration

4. Pre-race fuel: Keep it simple

What you eat before the race matters just as much as during it.

Ideal pre-race options:

• Light carbohydrate snacks (e.g. rice-based bars)
• Easy to digest
• Low in fat and fibre

The goal is to:

• Top up glycogen stores
• Avoid stomach discomfort

5. Carb drinks: An easy way to increase intake

Carb drink mixes are becoming more popular - especially for longer races.

Benefits:

• Up to 60g carbs per bottle
• Easy to consume alongside gels
• Helps reduce reliance on solid fuelling

 

They’re especially useful if:

• You struggle to eat during races
• You want a more controlled intake

6. Hydration and electrolytes: The Missing Piece

Hydration isn’t just about water.

When you sweat, you lose electrolytes (especially sodium) - and replacing them is key to avoiding:

• Cramping
• Fatigue
• Performance drop-off

Electrolyte tablets can:

• Improve fluid absorption
• Reduce the need to drink excessive water
• Keep your system balanced

7. Post-race recovery: Start straight away

Once you cross the line, recovery begins immediately.

Focus on:

• Protein (10–20g) to support muscle repair
• Carbohydrates to replenish energy
• Something quick and easy to eat

Even a simple recovery bar can kickstart the process.

 

Final thoughts: Keep it personal

There is no one-size-fits-all fuelling plan.

The best strategy is the one that:

• Works for your stomach
• Fits your race pace
• Has been tested in training

As Logan Smith often emphasises, the key is keeping things simple and consistent.

Need help with your fuelling plan?

At Sportlink, we stock a wide range of:

• Gels
• Chews
• Drink mixes
• Electrolytes
• Recovery products

At Sportlink in Norwich, we speak to runners every week who struggle with fuelling -  and it’s often the simplest changes that make the biggest difference.

If you’re unsure what to use, come in and chat with the team - we’ll help you build a fuelling strategy that works for you on race day.