Critical components of any marathon, hydration and fuelling is often overlooked by many.

Every marathon boasts of aid stations and water stations along the journey. If you do however decide to take along some water of your own, then do so with a hydration pack or belt and practice with it before the marathon. Trying something brand new on race day is never a good idea.

However, when training, there will be no aid-stations so what do you do?

Easy, always carry water on you either in handheld bottles or hydration packs. Always run long but use shorter looping courses for the same so you can always keep water in a specific location. Next you can plan your practice routes such that you cross water fountains along the way.

Have you heard of a common marathoner’s term called as “bonking” or “hitting the wall”? Think of it like animal rights for humans.

It refers to the phenomenon where the body suddenly loses all energy and your muscles start shutting down one after the other. The reason for this is that the body can only store a particular amount of glycogen. Because this is also how the body generates energy, the moment your body runs out of fuel, it begins to tire quickly and muscles begin to ache. To prevent this from happening though you can stay fuelled by consuming tiny amounts of carbs along the way.

Energy bars, chews or gels are easy to carry and also ingest midway through your run. Likewise, a fruit or even an energy shake can do the trick as long you are measuring the amount you take. Always remember not to take more than 60 grams of carbs per hour for any run that exceeds 2 hours’ duration.