Fuelling My First Marathon: Best-Practice Race Day Guide (2026)
Training gets you to the start line. Fueling helps get you to the finish line well.
For many first-time marathon runners, the biggest race-day mistakes are not shoes or pacing alone — they are poor carbohydrate intake, poor hydration planning, and lack of fueling practice.
A marathon is long enough that energy stores become limited, fatigue accumulates, and small early mistakes often become major problems late in the race.
That is why runners often feel comfortable at 15 km, challenged at 30 km, and struggle badly in the final 10–12 km.
The good news: fueling your first marathon can be simple, evidence-based, and highly effective.
Why Fueling Matters in a Marathon
Carbohydrate stored as glycogen in muscles and liver is a major fuel source during marathon running. Those stores are limited. As carbohydrate availability declines, runners commonly experience:
- reduced pace capacity
- heavier legs
- rising effort at the same pace
- poor concentration
- greater difficulty holding form
- increased risk of “hitting the wall”
- higher risk of cramping
In some athletes, rising fatigue may also increase the likelihood of late-race cramping, particularly when combined with pacing errors, muscular overload, dehydration or heat stress. Good fueling helps delay fatigue and improve performance in prolonged endurance events.
What Is “Hitting the Wall”?
“Hitting the wall” describes a sudden drop in pace, energy and motivation, often in the later stages of the marathon. It is commonly linked to a combination of:
- glycogen depletion
- cumulative muscular fatigue
- poor pacing early
- inadequate carbohydrate intake
- hydration stress in some conditions
How Many Carbs Per Hour Should I Take?
When we refer to carbohydrate targets, this includes carbohydrate from both gels and sports drinks. In this article, we’ve kept things simple by using gels as the main example in our recommendations. If you choose to obtain some of your carbohydrate from drinks, additional factors such as fluid volume, concentration, stomach comfort, and intake timing need to be considered. These issues can usually be managed through practising your race-day fueling strategy in training and understanding what your gut tolerates.
Beginner / First Marathoners 30–60 g carbohydrate per hour
A sensible starting range for runners who are:
- doing their first marathon
- new to gels
- aiming to finish confidently
- prone to stomach issues
- yet to practise higher intakes
Trained Marathoners even if first time: 60–90 g carbohydrate per hour
Now commonly targeted by runners who:
- want stronger second-half performance
- have followed a good marathon training program
- have practised fueling in long runs
- tolerate products well
- are chasing time goals
Elite / Highly Trained Athletes – 90+g carbohydrate per hour
Sometimes used by advanced runners with deliberate gut training and highly practised race strategies.
This is not where most first-time marathoners should begin.
Important Rule: Highest Tolerable Intake Wins - The best carb target is not the biggest number online. It is the highest amount you can comfortably absorb while running well.
60 g/h completed consistently is usually better than attempting 90 g/h and ending up bloated or throwing up on the side of the course.
Why You Must Practise Fueling in Training
Fueling is a skill. Your gut can adapt to carbohydrate intake during exercise. This is often called gut training.
If you do not practise, race-day risks include:
- nausea
- bloating
- reflux
- diarrhoea
- rejecting gel taste or texture
- carrying products poorly
- underfueling due to fear
- overfueling late in panic
Use long runs to rehearse exactly what you plan to do on race day.
Poor Fueling Can Also Increase Cramp Risk. Many runners assume cramps are only caused by electrolytes. In reality, underfueling can increase fatigue, and fatigue is one of the strongest contributors to exercise-associated muscle cramps.
This means inadequate carbohydrate intake may increase the chance of cramping late in the marathon—especially when combined with:
- aggressive pacing
- dehydration
- hot weather
- muscle fatigue
- poor preparation
Good fueling does not guarantee no cramps, but poor fueling can make them more likely.
Simple First Marathon Fueling Plans
Option 1: Finish-Focused First Marathon - Target: 30–60 g/h
Suitable for many first-timers prioritising completion and stomach comfort.
Example:
1 gel every 35–45 minutes depending on product carbohydrate content.
Products with a simple fueling guide are the likes of Torq. Each Torq Fueling Range product (gels, bars, drink) have 30g of carb so the maths is simple – 2 gels and hour and you’ll hit 60g.
Many products have similar carb contents but take note – not all are the same and not all are the right combo of carbs to keep your stomach happy ie: not all carbs are equal. A topic for another blog – but a safe guide is look for a 2:1 ratio carbs in gels (Glucose/Maltodextrin: Fructose is common practice)
Option 2: Strong Performance First Marathon Target: 60–90 g/h
Suitable for runners with time goals who have trained their gut. Example:
1 gel every 20–30 minutes depending on carb content, or combine gels + sports drink.
Option 3: Advanced Strategy Target: 75–90+ g/h
Only for athletes who have repeatedly practised high carbohydrate intake in training.
When Should I Start Fueling?
A common mistake is waiting until you feel tired. By then you may already be behind.
Better approach: Start within the first 30–40 minutes and continue regularly,.Small early intakes are usually easier than desperate late catch-up fueling.
Hydration is SO important - Fluid needs depend on:
- weather
- humidity
- body size
- sweat rate
- pace
- aid station access
Just like fueling, hydration needs to be managed. If you are using a drink that is also a carb source you need to consider this in your fueling plan. Using a high energy drink and taking in targeted carbs in gel versions can cause stomach distress. Drink to thirst or follow a personalised plan.
Avoid both:
- excessive dehydration
- excessive overdrinking
For runners with high sweat sodium losses or warm race conditions, electrolyte support may be useful.
Common First Marathon Fueling Mistakes
- No Plan - Hope is not a strategy.
- Trying New Products on Race Day - Never.
- Going Out Too Hard - This increases carbohydrate burn and fatigue.
- Taking Too Much Too Fast - May trigger GI distress.
- Ignoring Conditions - Warm humid weather can materially change needs.
Race Week Checklist
Before race day, know:
- what products you’ll use
- how many you need
- when you’ll take them
- how you’ll carry them
- aid station locations - and what is available there ie: water only OR ?
- what your stomach tolerates
By race morning, fueling should feel routine.
Bottom Line
For your first marathon, you do not need elite-level complexity. You need a plan that is:
- evidence-based
- practised
- started early
- realistic
- well tolerated
Simple summary:
· Beginners: 30–60 g/h
· Trained runners: 60–90 g/h
· Elite / advanced: 90+ g/h
Do that well, and you greatly improve your chance of a stronger, more enjoyable marathon.
Need Help Choosing the Right Marathon Fuel? Contact us!