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sports1d ago
How science can help marathon runners avoid hitting the wall
- A runner credits science-backed fueling and hydration for hitting sub-three hours at London and Boston marathons.
- Sweat testing reveals sodium loss ranges widely, guiding race-day salt and hydration needs.
- A 45-minute noninvasive sweat test informs exact sodium loss per liter.
- Runners were advised to drink about 450ml of water per hour during the race.
- The plan recommends electrolyte capsules every 30 minutes during the marathon.
- The approach aims for seven to eight gels during a marathon to maintain energy.
- The author’s Boston result helped refine strategies for the 2026 London Marathon.
- Precision Fuel & Hydration provided a framework for individualized fueling.
- The athlete identified as a 'salty sweater', influencing intake decisions.
- Aiming for precise carb and sodium delivery, including 75g carbs per hour and 1,000mg sodium per litre of sweat.
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