No water, no snacks, running = life! 6 supplies on the marathon day
There will be a lot of things on your marathon day list: speed bracelet, bib (and pins!), watches, vests, shorts, socks, running shoes and anti-friction paste. But there is one more thing you need to pay attention to: it is your supply package. Although there are supply stations, it is also important to bring something with you. Before the next game, it's best to make sure you carry these 6 necessities - don't go out without them!
1, water
Although there will be plenty of water at each supply station, you will want to drink water before firing. Bring a bottle of 16-20 ounces (about 453.59-566.99g) of water to drink 2 hours before the start of the game. (The bigger games like Poma and Newma will let you sit in the athletes' village for a few hours.) Of course, you have to go to the toilet before you get on the starting line.
2, sports drinks
Filling up your glycogen reserves is critical to keeping you running longer and stronger in the game. Drinking 1-2 cups of sports drink 1 hour before the gun is an easy way to get extra carbohydrates (and hydration).
3, before the snack
Unless you have breakfast for about an hour before running, you will need to have some snacks 1 hour before departure. Mainly eat high-sugar foods containing about 50-150g of carbohydrates, low protein and fat things are easy to digest. Bananas, energy bars or 8 ounces (about 226.8g) of sports drinks are all portable options for you to take a bit before you leave.
4, snacks or gel
Put these in your belt and replenish your strength at about 6-8 miles (about 9.66-12.87km), 13 miles (about 20.92km), 18 miles (about 28.97km), and 22 miles (about 35.41km). Make sure you keep running. You need to add about 30g of carbohydrate per hour (60 or even 90g for heavier and faster runners). But be sure to practice this replenishment strategy in training. Most gels and snacks contain approximately 25g of carbohydrate per pack.
5. Caffeine-containing gel
This 23-mile (about 37km) secret weapon will not only mobilize the carbohydrates in your muscles and brain, but also the caffeine (30-50mg) it will help you feel better. Studies have shown that small doses of caffeine during running can reduce your perception and make your effort feel easier.
6. Electrolyte effervescent tablets
Runners who sweat more or have a lot of sweat can benefit from electrolyte effervescent tablets like Nuun that are soaked in water. They are usually less caloric than sports drinks, but help to replenish lost electrolytes.
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