Marathon training and food

[Girlintheframe]

I’ve impulsively signed up for a marathon at the end of this year. I did complete a 1/2 marathon May 2025 and doing a full one is a bucket list item.

My concern is nutrition. During the 1/2 training I managed to gain 5kg. I was just so so hungry. I lost it all over a few months. At the moment my longest runs are 16km and my body seems to have adapted and I’m no longer ravenous.

I am worried about how to manage my nutrition once I start training and mileage (and hunger) ramps up. I know it very common for people to gain weight during training and it’s not the be all and end all but I would rather avoid the months of dieting post race.

It’s defo fat by the way and not muscle (though there may be some of that). All 5kg appeared to have stuck to my abdomen! Probably because despite increasing my carb intake (red rice, quinoa, oats etc) I just couldn’t get enough of them including junk ones!

Would really appreciate any tips

Thanks everyone. I’m so new to running and there are so many different takes on what you should do. Admittedly most of my info comes from people on line, especially re fuelling during runs. Seems like I need to have a play around and see what works for me. I’m not got a huge amount of confidence in my running ability so have probably taken on board advice which wasn’t needed for fear of messing up my runs and my confidence.
This thread has definitely given me some things to consider.

No, I never have. I think gels are disgusting anyway so I would use them in a marathon and maybe a couple of practice ones on a long run to make sure they still agreed with me and that I could consume them without squirting them all over my face or something. But I have never bothered while training. The key though is that you are taking it really easy - if you're pushing yourself too hard and you're out running for a long time, then you may need to eat beforehand and then wait to digest. If the only time you have available is first thing in the morning and you don't have time to eat then wait, then just run (even) slower. You'll still get the benefit of the training - potentially even more benefit because if you're going to take a long time to complete the marathon, you will want the practice of being on your feet for a long time, but without the extra strain on your body of running as fast as you can.

@Girlintheframe , why don't you join a running club? You'll mix with all sorts of runners. I found it helpful.
The one I joined was mixed. Beginners, improvers, fast runners, marathon runners. You'd soon find your crowd.
The experienced runners were really kind and patient.

I think it's good to practice with your race nutrition during marathon training so your body is used to taking on carbs.and you're in the habit of eating. I hate gels but fruit jellies and tailwind work for me.

Hunger cravings can mean you're not getting enough of what your body needs . A little of what you're craving can save you gorging on food that isn't meeting that need. Personally I get them if I low carb or if I have low quality carbs (except during exercise).

Lots of the training and nutrition advice is aimed at men, on average women benefit less from training to reduce carb dependence. Stacey Sims argues that women should avoid fasted training - there just isn't enough research on women to be sure but personally I prefer to avoid it. It doesn't have to be a full breakfast, a milky coffee and banana is my go to.

Agree with @UnaOfStormhold

I do a slow 60 minutes before work and have breakfast after but I wouldn't do a long run without eating.

And technically you might not need a gel for 15k, but you need to practice if you've never had them before. You might need to take a load of gels or carb drink during the race, you'd end up in all sorts of trouble if you tried that for the first time on race day 💩

I always have one or two even on a 90 minute run to make sure my guts can still cope with them.

Sounds like you may be over doing the gels - 12k shouldn't really need that.

Mr Monkey is a regular good for age marathon runner (he does four to five sub 3.30 marathons a year and twice as many halves again plus all the training). He generally loses weight when training but he tends not to eat much differently from normal. He eats more bananas and never uses gels in training - he tends to use Maurten liquid carbs on marathon days - usually half before the race and then the other half during if he feels he needs it.

That said you do need to practice with the gels a bit if it is your first marathon.