Refueling is one of the best kept secrets of running performance. Whether it's a 10k, a half marathon, or a marathon, knowing when to drink, what to eat, and how to get organized makes all the difference. Too often overlooked, this aspect determines the success of your race as much as training or pace strategy. Here are the keys to effectively manage your hydration and energy over distance.
Over a 10 km, refueling remains minimal but important.
- Hydration : drink before departure and take a few sips at the refueling station if the weather is hot.
- Energy : no need to take a gel or an energy bar, except for runners who are very sensitive to fatigue.
- consultancy : keep a light stomach and focus on your pace. The aim is fluidity, not charging.
Over 21.1 km, the management of supplies becomes strategic.
- Hydration : take a glass of water or isotonic drink every 5 km.
- Energy : consume an energy gel around the 5/7th, 10/12th or 13/15th km to avoid the “glycemic wall”.
- FRC Council : test your products during training to avoid any unpleasant surprises on D-Day.
On a marathon (42.195 km), a good fueling strategy can save your race.
- Hydration : Drink every 20 to 30 minutes, alternating between water and drinks rich in electrolytes.
- Energy : start taking a gel at the 5th km, then every 30/45 minutes or so.
- FRC Council : plan your refueling plan in advance and test it on your long outings.
Managing your food well means maintaining your energy, avoiding cramps and finishing strong. Each distance requires a different approach, but the golden rule remains the same: Prepare for training what you will do in the race.
