Marathon Fueling Strategy 2026: Carbs, Hydration, and Electrolytes Explained

Fueling a marathon isn’t guesswork—it’s a plan. To run your best, you’ll match carbohydrate intake, hydration, and electrolytes to your pace, finish time, and weather. At marathon intensity, muscle and liver glycogen—the body’s carbohydrate store—can support roughly 90–120 minutes before declining, which is why in-race fueling is mandatory to avoid “hitting the wall” and to sustain steady pacing and decision-making late in the race (basic marathon nutrition) Korey Stringer Institute’s guide for first-time marathoners. This Hiking Manual guide gives you clear, numeric targets (grams of carbs per hour, ml of fluid per hour, mg of sodium per hour), practical schedules, and logistics that work on race day—and in training long runs—so your energy is predictably strong from start to finish.

Overview: How to Use This Guide

This ultimate guide distills proven strength principles and turns them into practical, climber-specific plans and schedules. You’ll get:

• Exactly what to train (finger strength, pulling strength, core, shoulders)
• How often to train and when to climb
• 8–12 week plans and weekly schedules for bouldering and route climbers
• Time‑crunched options, deload weeks, and testing benchmarks
• Clear progressions, safety notes, and quick fixes for common mistakes

Key facts behind this guide:

The half marathon (13.1 miles / 21.0975 km) is a popular distance that balances endurance and speed. This 12‑week ultimate guide gives you complete plans — beginner, intermediate, and advanced — plus weekly workouts, pacing guidance, nutrition, strength and mobility work, tapering, and a race‑day checklist so you arrive confident and ready.

Key facts and sources

• Half marathon distance: 13.1 miles (21.0975 km) — https://en.wikipedia.org/wiki/Half_marathon
• Carbohydrate recommendations for endurance events: see ACSM position on nutrition and athletic performance — https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/
• Taper benefits and typical approaches: Runner’s World review — https://www.runnersworld.com/training/a20803128/the-perfect-taper/
• Training guidance, pace types and workouts (tempo, intervals, long runs): common coaching sources such as Hal Higdon and McMillan Running — https://www.halhigdon.com/ and https://www.mcmillanrunning.com/

Who this guide is for