Nutrition during the Virtual Run
Do not hit the wall – plan your nutrition right to pull through any run!
Nutrition while running: natural and adapted to your needs.
First things first: for short runs such as the Cityrun, you generally do not need to drink or eat during the race. You can still carry an energy bar with you in case you feel the need for an energy boost.
Your energy intake starts being relevant for efforts longer than around 90 minutes, but this varies for every runner depending on many factors such as your fitness on the day, or your energy reserves before starting the race.
On long runs (Marathon and Half Marathon), you will need to take in some fluids and especially some carbohydrates, otherwise you may run out of fuel and hit a brick wall. Make sure to carry drinks and solid food with you, or to have a support person on a bike carrying it for you.
It is generally recommended to absorb between 30 g and 90 g of carbohydrates per hour, depending on the duration of your run. A PowerBar Gel usually contains around 27 g of carbohydrates, depending on the flavour.
How many gels do you need for a marathon?
That decision is up to you and should definitely be tested in training before the race. Depending on your preferences, a good rule of thumb is to aim at a carbohydrate intake of up to 60 g per hour (for example, a POWERGEL® every 30 minutes) for a marathon. But make sure to adapt your drinking strategy.
Get set for your marathon or half marathon with Powergels. A wide range of flavours is available.
The ENERGIZE bars are also a great companion for your marathon or half marathon. You can pick from a lot of different flavours to match your tastes.
The optimum hydration
From the start of the race, you start losing a lot of fluids. While exercising, your muscles produce heat, which is evacuated through sweat. While your body sweats to keep a clear head, your cardiovascular system can suffer from a low level of water.
In extreme conditions, it is possible to lose a litre of fluids after just half an hour of exercise. And every litre that is lost incurs an increased heart rate of around 8 beats per minute. Which means: the least water you have in your cells, the harder your body needs to work.
That is why you should drink a glass of water every 15 to 20 minutes on a marathon, which is precisely the amount you will get from the aids station at a marathon event. Take your time while drinking. The few seconds you will lose there are nothing compared to the time you would lose, if you let your body run out of water.
The right preparation
Pasta on the eve of your run
Ingredients for 2 persons
250 g of pasta
Salted water, boiling
1 clove of garlic
1.5 sprig of flat-leaf parsley
1.5 sprig of marjoram
0.5 tbsp of butter
1 EL tbsp of tomato purée
0.5 jar of cherry tomatoes (400 g)
1.5 tbsp red wine
0.13 tsp of sugar
0.13 tsp of salt
a bit of pepper
25 g of grated parmesan
1. Cook the pasta al dente, drain.
2. Chop the onion, garlic, and herbs finely.
3. Warm up the butter in a pan. Fry the onion and garlic. Add the tomato puree and herbs and fry a bit longer. Add the cherry tomatoes and red wine, bring the mix to boil, add the spices, cover, and cook for 10 minutes.
4. Stir the parmesan under the sauce, then mix the sauce with the warm Spaghetti.
ZH Marathon GmbH