Depends on intensity. If I go very easy, I am generally fine without any gels for at least a couple of hours. At moderate to high intensity I'd start taking gels at one hour and take one every 30-40 minutes. During long runs and races lasting longer than 3 hours I start taking gels earlier - 30-40 min into run.
Drink 6-8 oz of water 15 minutes before a run. In addition to the 16 oz of water consumed 2 hours before the event, runners should drink another 6-8 oz about 15 minutes before racing. This will be the last pre-run hydration episode. After this, their body will begin purging its fluids through sweat. My friend Matt from No Meat Athlete created a fantastic marathon training roadmap plan where he covers everything you need to successfully run a marathon while eating plant-based. Setting goals, planning your workouts, diet and recipes, equipment, self care, and much more. And of course, the exact 24-week training plan for running a marathon. You can eat a small meal (up to 400 calories) up to 2 or more hours before your long run. A sandwich, light breakfast, or small dinner should be fine if you eat it at least 2 hours before you run. Eat a snack between 1 hour to 30 minutes before running. If you need a snack, give yourself at least 30 minutes to digest it before running. 6lqqsdu. 372 271 269 478 260 317 254 141 175