Recent research has proved that a person only has enough muscular glycogen, preferred energy source for muscular work, for 20 miles of running. Therefore, it is imperative that a marathon runner refuels him or herself accordingly throughout the race.

When running long distance, a general refueling guideline says to refuel after every mile ( you will have to know your pace in order to refuel yourself properly) for 7 to 8 intervals.

For instance, if a runner runs 7 miles per minute, she would have to refuel herself every 7 minutes for 3 to 4 times consecutively. After each interval, skip refueling for 1 mile (or 7 minutes), then get back to the routine. This general principle is provided by National Strength and Conditioning Association.

Good luck, see you at the finish line!