By RunDoyen.
Featuring coaching insights from Olivia Pratt and Will Benitez.
RunDoyen connects runners with expert online running coaches and race-focused training plans built around real goals, real schedules, and long-term progress.
TL;DR
- Marathon fueling should be practiced during training, not invented on race morning.
- Even when you can complete a longer run without fuel, taking carbohydrate during the run may help you feel better afterward.
- Runs around 80 to 90 minutes can be a useful point to start thinking about carrying fuel.
- Caffeine can be used before running or saved for later in a marathon when maintaining focus becomes harder.
- Alcohol does not have to become an all-or-nothing rule, but recovery and training demands should shape when and how much you choose to drink.
If you want a training approach built around your mileage, schedule, race goals, and fueling practice, RunDoyen can Get Matched you with a coach whose approach fits your needs.
Table of Contents
- Fueling starts before race day
- A simple marathon fueling framework
- How caffeine fits into marathon fueling
- Alcohol, recovery, and training balance
- Common marathon fueling mistakes
- Safety and when to get help
- Make your marathon fueling strategy repeatable
1. Fueling Starts Before Race Day
A useful marathon fueling strategy begins long before the marathon.
Runners often think about nutrition only when a long run becomes difficult enough that they are worried about running out of energy. A better approach is to treat fueling as part of the training process itself.
Olivia Pratt described a shift that happened as her training volume increased. Earlier in her running career, she paid attention to eating enough around training, but she did not think as much about taking fuel during the run. Marathon training changed that.
As the miles became longer and total weekly volume grew, fueling during runs became more useful. She described carrying a gel on runs lasting roughly 80 to 90 minutes, even when the pace was easy and she probably could have completed the run without it.
The reasoning was important: finishing the run was not the only goal.
Fuel could also support how she felt afterward, when she still needed to recover and function through the rest of the day.
That distinction matters for marathoners. The question is not always, “Can I finish this run without a gel?” It can also be, “Would fueling this run help me handle the full training workload better?”
That makes fueling part of the broader training structure, alongside mileage, recovery days, long runs, and workouts. Runners building toward 26.2 miles can see how those pieces fit together in RunDoyen’s marathon training plans.
The same principle can apply even when you are training for shorter distances. Olivia recalled increasing from about 65 miles per week in college to roughly 80 miles per week after college while still preparing for shorter events. Looking back, she felt more attention to fueling around that increased workload could have been useful.
Distance matters, but total training demand matters too.
Start with the basics before optimizing products
Before worrying about gels, caffeine, or other race-specific tactics, make sure the foundation is sound.
Olivia emphasized eating enough overall and regularly having at least a small breakfast or snack before morning running. Her experience was that more consistent fueling helped her energy feel steadier through both training and the rest of the day.
The larger lesson is straightforward: race fuel cannot compensate for routinely under-fueling the rest of your training.
2. A Simple Marathon Fueling Framework
A fueling plan is most useful when it becomes familiar enough that you do not have to improvise under race-day stress.
The following framework reflects the coaching logic discussed by Olivia and Will.
1. Fuel the training day before focusing on the workout itself
Start with enough food and carbohydrate around training. A gel during a run is an addition to daily fueling, not a replacement for it.
2. Pay attention as runs move toward 80 to 90 minutes
Olivia described this range as a point when she starts thinking about carrying a gel, even for easier running.
You do not need to wait until you feel depleted. Practicing earlier gives you another chance to learn how a product, flavor, texture, and timing work for you.
3. Consider what happens after the run
Ask whether taking fuel during the run helps you recover, work, study, take care of family responsibilities, or complete another training session later.
Marathon preparation is accumulated work. Feeling better after one run can matter because another training day is coming.
4. Rehearse what you expect to use in the race
Training gives you repeated opportunities to become comfortable taking carbohydrate while moving.
This practice can also help you notice whether certain products sit poorly, whether you forget to fuel when effort increases, or whether waiting too long makes the rest of the run harder.
For a broader look at carbohydrate, hydration, and post-run nutrition, RunDoyen’s guide to nutrition for runners provides additional context.
5. Adjust the plan rather than chasing one universal formula
A marathon fueling strategy should reflect the athlete.
One runner may benefit from fueling an 80-minute easy run. Another may begin practicing fuel only in longer sessions. One runner may rely on caffeine before the start. Another may prefer to save it for late in the race.
The goal is not to copy the most aggressive strategy you hear about. It is to build one you can repeat confidently.
3. How Caffeine Fits Into Marathon Fueling
Caffeine can have more than one role in a runner’s routine.
For Olivia, coffee is part of everyday life. She commonly drinks a cup before a morning run because that is familiar to her.
But familiarity does not mean every race should begin with as much caffeine as possible.
Before an early race
Morning road races can start when runners are still trying to feel fully awake. If caffeine is already part of your normal morning routine, maintaining that routine may help the start of race day feel more familiar.
Olivia also described occasions when she avoids coffee before an early race because coffee can feel acidic in her stomach. In those cases, she may choose another caffeinated fueling option.
That is an important distinction. The goal is not “drink coffee because runners use caffeine.” The goal is to find a routine that works with your stomach, nerves, and normal habits.
Race morning is also a poor time to introduce a completely unfamiliar approach.
During a marathon
The more distinctive caffeine strategy discussed was saving a meaningful dose for later.
Olivia described being taught to consider caffeine around mile 18 of a marathon. She connected the strategy partly to mental fatigue. Running at sustained effort for that long can make it difficult to stay as sharp and engaged as the race moves into its final stages.
Caffeine can therefore become part of a mental reset.
One teammate had a memorable version of this strategy: she would take a gel containing about 100 mg of caffeine roughly 18 to 20 miles into the marathon. That was considerably more caffeine than the roughly 25 to 35 mg found in some other gels discussed.
The specific amount is not the point. The sequencing is.
Instead of using every performance tool before the race even begins, some runners may choose to hold something back for the part of the marathon where focus becomes harder to maintain.
That approach fits with a broader race-execution principle: different parts of the marathon have different demands. RunDoyen’s guide to marathon race strategy and race-day routine covers the larger pacing and execution picture.
Do you need caffeine for shorter races?
Not necessarily.
Olivia described using caffeine before some track races because the start times were unusually late. One college 5K began at 11:30 p.m. Pacific time, which felt like 2:30 a.m. to her body.
In that situation, caffeine served a very different purpose.
For a 5K or 10K, she also felt that the natural nerves and intensity of the event could provide plenty of stimulation. The race is shorter and faster, so she did not always feel a need for a large caffeine boost.
The useful takeaway is to match caffeine to the situation rather than assuming every race requires the same protocol.
Protect the rest of the day too
Olivia also described learning to avoid caffeine later in the day because it could interfere with her sleep.
That is another reminder that fueling choices should support the entire training process. A strategy that helps one workout but disrupts the recovery routine afterward may not be a good trade.
4. Alcohol, Recovery, and Training Balance
Alcohol can create a different kind of challenge because runners sometimes turn training into a search for perfect behavior.
Olivia described being cautious about that mindset.
Some athletes choose not to drink at all during a marathon training cycle. Others continue to have an occasional beer, glass of wine, or cocktail. Her approach was to pay attention to what her body and training were telling her rather than impose perfection for its own sake.
During the heaviest parts of marathon preparation, she often simply did not want alcohol. She already felt tired from the training load and did not want something that might leave her feeling more tired or less recovered.
That is a practical way to think about the decision.
The timing matters
The coaches were particularly cautious about drinking heavily after a major workout.
Finishing a big session can make it tempting to celebrate immediately, but the hours afterward are also part of recovery. Their suggestion was not that a runner can never have a celebratory drink. It was that alcohol should not displace the basic work of eating, drinking fluids, and taking care of the body after a demanding run.
The same thinking applies after a marathon.
If a post-race celebration includes alcohol, prioritize food, water, and normal recovery needs rather than making alcohol the first thing your body receives after 26.2 miles.
Balance can also reduce unnecessary race-week tension
Olivia shared an example from track racing in which she and a teammate sometimes had a glass of wine together more than 24 hours before an evening race.
The value was not that wine was a performance aid. It was the ritual. It helped them stop treating every moment before the race as if it had to be perfectly controlled.
That does not mean runners should start drinking before races. Olivia and Will were clear that someone who does not already drink should not introduce alcohol before an important event.
Instead, the example illustrates a broader principle: a sustainable training process needs room for perspective.
5. Common Marathon Fueling Mistakes
- Waiting until you feel depleted before taking fuel. Training is a chance to practice fueling before the situation feels urgent.
- Assuming easy runs never need fuel. A longer easy run can still create enough total demand that fueling may help how you feel afterward.
- Treating gels as a substitute for eating enough. Run fuel works best as part of a broader pattern of adequate daily nutrition.
- Trying an unfamiliar caffeine strategy on race day. Keep race morning close to routines you have already practiced.
- Using more caffeine simply because the race is important. More stimulation is not automatically better, especially if you already feel nervous or jittery.
- Ignoring caffeine timing outside the run. If late caffeine affects your sleep, the recovery cost may matter.
- Celebrating a big workout before addressing recovery. Food and fluids still matter after the session is over.
- Chasing perfect behavior. A useful marathon fueling strategy should be sustainable enough to repeat across a long training cycle.
6. Safety and When to Get Help
Fueling, caffeine, alcohol, and hydration can affect runners differently.
General guidance: If a fueling approach consistently leaves you feeling unwell, produces persistent stomach problems, or makes it difficult to complete normal training, stop treating the issue as something you simply have to push through.
If you have a medical condition, take medication, have a history that affects nutrition or stimulant use, or are unsure whether caffeine or alcohol is appropriate for you, discuss those questions with an appropriate qualified healthcare professional.
Also remember that an athlete’s successful strategy is not automatically safe or useful for someone else. The late-marathon 100 mg caffeine example in this article is a description of one runner’s routine, not a universal recommendation.
7. Make Your Marathon Fueling Strategy Repeatable
The most useful marathon fueling plan is not the one with the most products, rules, or precision.
It is the one you have practiced enough to trust.
Start with adequate everyday fueling. Use long runs to learn how your body responds to carbohydrate while running. Think beyond simply finishing the workout and consider how fueling affects the rest of your day and the training that follows.
Then layer in race-specific decisions.
Caffeine might remain part of a normal morning routine, or you may choose to save it for the point in a marathon when staying mentally sharp becomes more difficult. Alcohol may remain an occasional part of life, but your recovery needs can help determine when it makes sense and when it does not.
Consistency beats improvisation. Practice the system, pay attention to your response, and keep the strategy simple enough to execute when the marathon gets difficult.
If you would like individualized guidance around training structure and race preparation, you can Browse Coaches and learn how different RunDoyen coaches approach athlete support.
FAQ
When should runners start taking gels on long runs?
There is no single timing rule in the supplied coaching discussion. Olivia Pratt described roughly 80 to 90 minutes as a point when she begins considering a gel, even on an easier run. Her reasoning included both supporting the run and helping herself feel better afterward.
Do I need to feel tired before taking a gel?
No. One of the key coaching points was that fueling does not have to be a response to already feeling depleted. Taking carbohydrate during a longer run can also be part of practicing race fueling and supporting the rest of the training day.
When can caffeine be useful during a marathon?
One strategy discussed was introducing caffeine around miles 18 to 20, when the mental fatigue of the marathon can make it harder to stay focused. That timing is athlete-specific and should be practiced rather than copied automatically.
Should I drink coffee before a marathon?
If coffee is already part of your normal pre-run routine and sits well in your stomach, keeping that routine may make sense. Olivia also described avoiding coffee before some races because of how acidic it felt to her and using a different caffeine source instead.
Can shorter-distance runners benefit from fueling?
Yes, depending on overall training demand. Olivia noted that when her mileage increased substantially even while she was still preparing for 5K and 10K races, more attention to fueling around training could have helped manage the added workload.
Do runners need to stop drinking alcohol during marathon training?
The coaching discussion did not support a universal abstinence rule. Instead, it emphasized moderation, context, and recovery. Olivia sometimes chose not to drink during heavy marathon training simply because she did not want anything that might leave her feeling more tired or less recovered.
How can an online running coach help with fueling practice?
An online running coach can help place long runs, workouts, recovery days, and race rehearsals into a consistent training structure. That gives the runner repeated opportunities to test fueling and caffeine choices in situations that resemble the demands of their goal race.
