MCM Tip #1: Energize Your Miles

There’s much you can’t control about the Marine Corps Marathon. You can’t be in command of the weather. You won’t be able to flatten the hills, stop the wind, or ask the crowd to shout your name only. But you can make good choices when it comes to nutrition and that will go a long way to making your effort on the streets of DC the best that it can be.

Meals: Keep track now of what meals energize you. Just make a note in your training log or personal calendar about what you ate, when, and how you felt during your next run. You’ll find out if oatmeal and orange juice is a good breakfast before a morning run, or if pasta without meatballs works the night before a 20-miler. Use this information to energize your training runs during this last three weeks before the race. Then, choose your best meals for the days before the event. You’ll arrive at the start line knowing that your muscles are filled with glycogen, the energy you need for a 26.2 mile tour of DC. That’s not total control, but as seasoned marathoners know, it comes pretty close!

Everyone has different tastes and preferences—and there are many ways to fill a plate. Follow these general guidelines and you won’t be far off the mark when training or racing.

Review your daily training plate. Two-thirds of your total calories should come from foods rich in carbohydrates, your body’s best fuel source for endurance efforts. You don’t have to count calories—just look at your plate. Most of what you eat should be complex carbohydrates, such those provided by vegetables, fruits, legumes (beans), and whole grains such as brown rice, wheat berries, oats, millet, and quinoa. The complex carbs in these foods keep your blood sugar stable and provide the micronutrients needed to keep your body healthy during these final weeks.

About ten percent of each meal’s calories should come from high-quality protein-based foods, essential for muscle repair. Look at your plate: About one-third of its volume should be good protein sources such as fish, meat, beans, nuts, tofu, low-fat cheese, and eggs. These protein sources will also provide high-quality fats, which are key to energy storage. Avoid fatty meats and cheeses and the trans-fats in many processed, packaged, and take-out foods.

Know what pre-exercise meal works for you. Ideally, you can eat about two hours before beginning a long run. Foods such as bagels, toast, and cereal are easily digestible. Ideally, include some low-fat protein such as yogurt, cottage cheese, or egg whites. Never “run on empty”—if time runs out, at least have a sports drink and toast and bring along a snack.

Monitor your fluids. You should be well-hydrated throughout each day. Check that your urine is light yellow and abundant. Scant or concentrated urine means you’re not drinking enough; clear urine indicates you may be overdoing fluids.

Test energy and fluid sources on the run. Mountain Blast Powerade (Blue) will be available on the course. There will be organges at mile 9.5, Clif Shots at mile 12.5, and Sport Beans at mile 19. I have never seen a race that changes the energy gel on the course. Most offer the same brand the entire race.

If you do not normally use Clif Shots, and Sport Beans, I strongly suggest trying them before race day to see how your body handles them. How much should you drink? Does gel agree you? Test these items on your long runs to learn which energy sources you prefer.