“If you want to run, run a kilometer, if you want to change your life, run a marathon” said Emil Zatopek, the emblematic Czechoslovakian long-distance runner with multiple Olympic gold medals.

The marathon is the sports myth par excellence. You challenge yourself, you test your limits, you evolve and you get the best out of yourself every time. Pleasure, performance or challenge, the queen distance leaves no runner indifferent! In order to prepare it well, rigor, training and planning are nevertheless necessary to avoid a painful disappointment. Follow our guide to help you through this ordeal!

How to eat well before and during a marathon?

According to various studies, a marathon runner spends an average of one calorie per kilogram per kilometer run.

From this point of view, a 70 kg runner spends about 1 x 70 x 42 = 2940 kcal during his marathon. This value shows the importance of nutrition during exercise but also its predominance in the preparation: without a structured and healthy diet, no performance! For this reason, it is essential to monitor this parameter throughout the training cycle.

To tackle this crucial stage with peace of mind, we advise you to avoid “Scandinavian”-type dissociated diets, which lead to premature exhaustion, promote injury and often generate harmful intestinal stress. In the weeks leading up to the race, eat healthily without too many deviations, and avoid over-consumption of sugar, saturated fats and alcohol. In the money time (from D-7 onwards), here are some ideas for applying good practices: