Have you ever wondered how marathon runners keep going without completely running out of steam? If you've ever hit that dreaded "wall" mid-run, you're not alone.

Today, we're walking through how we can manage our energy through an entire marathon — from the first step to the finish line. Whether you're a first-time runner or someone trying to improve, let's figure it out together.

8 Common Marathon Mistakes (AND HOW TO AVOID THEM!)

Video by Ben Parkes

Understand Our Energy System

Before we can talk about how to manage energy, we need to understand where our energy even comes from. Our body uses two main fuel sources during a marathon: carbohydrates and fats. Carbs give us quick energy, while fats release energy more slowly. The trick is learning how to balance the two so we don't burn out too fast.

Carbs are stored in our muscles and liver as glycogen. But here's the thing — we only have about 90 to 120 minutes' worth stored up. That means if we go too fast too early, we risk running out before the race is over. That's why energy management is key.

Don't Skip Your Training Plan

Training is more than just running every day. We need a plan that includes different types of runs — like long runs, tempo runs, and recovery runs — to build stamina and improve our body's ability to use fat as fuel. By gradually increasing our distance each week, we train our bodies to delay that energy crash.

Also, training helps us figure out our ideal pace. It's tempting to start fast when the excitement kicks in at the beginning of a race. But if we don't learn how to pace ourselves during training, we'll be paying for it later.

Fuel Up Before the Race

One of the most important things we can do is eat right before the race. Ideally, we want a high-carb, low-fiber meal 2 to 3 hours before the start. Think: oatmeal, banana, or a slice of toast with peanut butter. This gives our body the glycogen boost it needs to power the first part of the race.

And hydration matters too. We should aim to drink water regularly the day before and sip a little water or an electrolyte drink in the hour leading up to the race. Not too much — we don't want to keep running to the toilet.

Smart Energy During the Race

Mid-race fueling is non-negotiable for a marathon. If we wait until we're tired to eat or drink, we're already too late. Most runners start refueling about 30–45 minutes into the race — using energy gels, chews, or even dates. Just make sure to test these during training so your stomach doesn't throw a surprise party on race day.

Keep sipping water at every aid station, especially if the weather is warm. If you're sweating a lot, include an electrolyte drink to replace lost minerals.

Listen to Our Bodies

Our body gives us signs when we're pushing too hard. Muscle tightness, sudden fatigue, or dizziness? That's our cue to slow down, take a walk break, or refuel. It's okay to adjust our pace. Remember, a marathon is not just a test of speed — it's about endurance and smart strategy.

Also, don't underestimate the mental part. Positive self-talk, breaking the race into small sections, or even dedicating each mile to someone can help us stay focused.

Recovery Is Just As Important

Once we cross the finish line, we're not done yet. Our body needs to repair and refill its energy stores. That means drinking plenty of water, eating a balanced meal with protein and carbs, and getting quality sleep. A gentle walk the next day can help with muscle soreness too.

Recovery helps us bounce back and prepare for the next run, so never skip it.

Ready to Take On the Road, Lykkers?

So Lykkers, whether you're gearing up for your first 5K or aiming for a full marathon, remember — it's not about going fast, it's about going smart. Managing our energy is something we practice, not something we magically get right the first time.

What's your longest run so far? Let us know, and maybe we can cheer each other on for the next one! 🏃‍♀️🏃‍♂️