Running a marathon or even a shorter race like a 10-kilometer event can be both exhilarating and challenging. For athletes, particularly those who have participated in events like the Cape Town Marathon, reaching that crucial point where fatigue sets in—what is often called “hitting the wall”—is a common experience. It’s characterized by a dip in performance and heavy legs. To address this, researchers from Liverpool John Moores University, along with Science in Sport, have explored how carbohydrate intake can help marathon runners avoid these hurdles.
Professor James Morton, the chief science officer at SiS, shared insights from their study, which involved an elite group of male marathon runners. “These athletes,” he mentioned, “have a personal best time of under 2 hours and 30 minutes.” Morton continued, “We tasked them with exercise simulating race conditions after they had engaged in carbohydrate loading. This ensures that the study reflects the conditions of an actual marathon and not just recreational jogs.”
Even if you’re not running at elite levels, these findings offer valuable strategies for managing energy effectively. Whether you’re a recreational runner participating in Lagos’ marathons or gearing up for the Two Oceans Marathon, adopting a smart carbohydrate strategy could help you avoid hitting the wall.
A series of tests on eight elite runners revealed how effective different carbohydrate amounts are. During treadmill runs replicating marathon pace, they consumed 60, 90, or 120 grams of carbs per hour, all in liquid form.
Morton elaborated further: “We tested 60 grams using maltodextrin alone, 90 grams using a combination of maltodextrin and fructose, and finally, 120 grams with an equal measure of both components.” The objective was clear: understanding fuel utilization during runs. Often, runners don’t match the fuel strategies of cyclists or other athletes. They also aimed to evaluate potential gastrointestinal issues with higher carbohydrate consumption.
The outcome of the study was significant. Carbohydrate oxidation increased with dosage, and at higher intakes, runners demonstrated a remarkable 2.6% reduction in oxygen use, implying better running efficiency. “Participants metabolized up to 1.7 grams per minute in the highest intake group,” Morton stated.
Despite these findings, muscle and liver glycogen remained important factors. Over time, carbohydrate utilization decreased, underscoring the need to refuel during races. Conventional guidelines have suggested consuming 30–90 grams per hour based on the exercise duration, but consuming 90 grams of a balanced glucose and fructose mix is typical for events exceeding 2.5 hours.
‘To achieve peak speed, aim to consume between 90 to 120 grams of carbs per hour’
For Nigerian runners prepping for races, these are the main takeaways:
- Start carb-loading with familiar energies like yam pottage, jollof rice, or fufu before race days.
- On race morning, opt for meals like akara with pap or a smoothie rich in local fruits like banana.
- Test personal tolerance with energy bars or gels during practice to condition your digestive system.
- Consider dual-source carbohydrates (glucose plus fructose) for better absorption and less gastric discomfort.
Applying these strategies while preparing for a neighborhood park run or the Lagos City Marathon can enhance your endurance, stave off fatigue, and boost strength at those critical concluding kilometers. Consistent practice with these fueling techniques will train your body to better utilize carbohydrates, helping you achieve a faster and more strategic run.
This content drew inspiration from Men’s Health UK, supplemented with local insights.
As you lace up for your next running adventure, consider incorporating these nutritional strategies to enhance your performance. How do you plan to adapt your fueling strategy for your next race? We’d love to hear your thoughts or stories in the comments below!
