Part 5 of our training for a marathon series sees SEA Games marathoner Melvin Wong share about his own fueling strategy during a race that he explored through trial and error over the years
PHOTO: CHERYL TAY, SPORTPLUS.SG
So you signed up for a marathon or half-marathon. It doesn't matter, because you are looking for various ways to improve your running training in preparation of the big day. Over the next month, SportPlus.sg will bring you useful running tips from two national marathoners in the lead up to race day and beyond.
So if you are into running, stick around and read because who knows? You may just pick up some useful new tips you didn't know before that will give you that little edge to improve your running game.
It’s not just about what you eat before the race, but during the race that is equally – or more – important. National marathoner Melvin Wong has done a lot of trial and error for nutrition in training and in races, to work out a plan that works for him – such as what works best for his body in terms of the type of nutrition (eg. gels, sports drinks, electrolytes), at which points of the race to have his intake of nutrition and how much to take.
PHOTO: CHERYL TAY, SPORTPLUS.SG
Here are some tips from him on how to plan your own race nutrition:
1) Experiment with the Type of Nutrition in Training
Race nutrition is very personal and this is something you have to experiment with. Build the nutrition that you want into your own training, especially during your long runs. Start by incorporating energy gels into your long runs, to see how your stomach reacts to it. You may try different types of energy gels, energy chews, electrolytes, isotonic drinks or sports drinks to see what works well. Train your stomach to be able to recognise food in the body and how to deal with it.
PHOTO: CHERYL TAY, SPORTPLUS.SG
2) Decide the Frequency of Intake
Once you have determined what your body can accept during your long runs and is comfortable with taking some nutrition along the way, the next thing is to find out when to take these gels or drinks – by distance or by time.
For example, when you are doing your long runs, try to observe when you feel your energy levels start to drop. Some people feel themselves fading after 40 minutes or after 7km, some people can go on till an hour or 10km before they start to feel a drop in energy. This is different for each individual so you need to learn how to understand your body.
PHOTO: CHERYL TAY, SPORTPLUS.SG
Alternatively, you can look at the run course and plan your nutrition around the aid stations. For Melvin, in a championship race like the Southeast Asian Games, there is an aid station at every 5km. With this knowledge, he built it into his training and planned for a gel or sports drink every 5km.
However, for those who are gunning for their own time at their own pace, you have the flexibility to decide when you want to take your nutrition. You don’t have to build it around the aid stations of the run course, but take the time to test out what your body works best with.
PHOTO: CHERYL TAY, SPORTPLUS.SG
3) Figure Out How to Carry the Nutrition
I have an extra tip for you – figure out how you are going to carry all these gels on you. There are several options – hold it in your hands, wear a race belt, wear shorts with zip pockets, wear a jersey that has back pockets, use an arm pouch, stuff it into the back of your sports bras (for the ladies). Try out the different ways in your training and see what you prefer.
Also, some people like to carry a water bottle with their own drinks, so they don’t have to wait for the aid stations, but some people hate carrying anything in their hands. Figure it out in your training!