MARATHON HYDRATION-NUTRITION TIPS FOR ALL RUNNERS | Sage Coaching Advice 

Hey man, started watching your vids back two years ago trying to run my first 10k. Could barely run 6 miles back then, but after training and watching ur vids for a bit, I finally finished my first full marathon! Thanks Sage, keep up the great work!

Most informative running channel on RU-vid

Thanks for the tips sage! Doing my first marathon this Sunday so your tips will be super useful in firming up my nutrition strategy

You have great videos on tips and advice. Thanks for sharing!

Thank you for the great advice! I am currently planning my first half marathon after just running 5Ks. I was looking for nutritional advice and plans for my upcoming race and the Spring website you mentioned was exactly what I needed thank you again!

Best Coach on youtube! You really know what you are talking about thanks Sage for sharing your knowledge!

Thanks for the tips for nutrition during the race! Training for my first marathon and training plans I've been using forego fueling during training and the race. Your tips confirmed my trial and error during long runs training. Haven't tried fueling strategies even during my first half marathon and I can tell fueling helping in curbing fatigue and fog during training!

Good stuff sage keep the videos coming!

Thanks for the video Sage! Love all of your great training advice. I would love to hear you share some of your expertise on trail running technique, especially for going fast/downhill. I'm primarily a road runner, but I live right next to some beautiful trails I've been exploring. I took a couple of nasty falls and would really appreciate hearing your perspective on how to avoid that!

Thanks Sage, that was super clear and helpful!

When I ran my marathon your videos have helped a lot.

Thank you for this - and all the other - videos. Appreciate the time & effort you put into them all. One topic I've not seen discussed is what kind of progress people can expect to make over what period of time? V02 max gains are quick, but can you keep improving them? Lactate tolerance, capillary density, etc? What kind of gains are realistic?

Thanks for the info Sage! Love the video!

Great video Sage. One of the things I don't like about the prepared gel type nutrition is the cost when it comes to training your body to accept those foods before the race. I've found it much easier to prepare my own recipes & carry in a flip belt then on race day I know they won't upset my system.

Thank you so much! This is so technical and exactly what i needed

That #deadpixel is still with us ;P Thanks so much Sage, as many of us here, we're taking your training inputs very seriously! Myself training for marathon, I really appreciate all informations!! Great channel!!

It'd be cool to hear a training talk on hip strength. I know it's a very important part of running. I've been struggling with hip flexor and groin muscle strains / tightness in my first couple months of running!

Great tips Sage. Its amazing how many people drink tons of plain water then feel terrible...as you say sodium imbalance is not ideal. With a high sweat rate and high sodium requirements, i learnt the hard way years ago. I found 'Tailwind' cola flav worked great in a local 12hr track run I did in sept last year. Cheers from Aus!

So good! Actual numbers, and how to adjust them.

Cool video like allways. Can you do a video on using trekking poles during races? I am wondering what you think about them and wether you use them of not. And why you choose to do so.

How about a video on muscle recruitment. I have been working on eliminating heal striking for awhile now and struggle with lowering my braking force. I have the Lumo Run and all other metrics are green. I still question if I'm using the correct muscles during running. I'm better about hamstring use as my hip flexors are no longer sore constantly. A detailed explanation laying out correct muscle use throughout the run cycle would be great!!

I also really like the way you highlight sponsor plugs - great integrity.

great video! Try to convince Spring Energy to ship to Europe soon! They are missing out on lots of Sage fans :)

Thanks for your helpful advice.

Very informative. I'll have to double check this information with someone who has long hair and a beard.

Just ran my first marathon. I took in a gel pack at mile 5 and every 4 thereafter. The course had Alsport energy drink and I took a cup at every aid station. I did cramp at mile 24 but was able to run through it. Next marathon im going to add salt tabs.

This is helpful Sage. Thanks for sharing! Fueling for a marathon in relation to pacing has been my struggle for several weeks. On the long runs i practiced with energy chews that i am familiar with. Trouble is i like eating about 2/3 a pack per hour, but i have to slow down so much and walk to chew them, it really adds time to my overall pace. I trained with gatorade for my last half marathon and that worked great. But i realized that getting all my fuel from drinking was going to make pit stops inevitable (im a mom of 4). If i use the chews i can drink to thirst w water and that worked up to 20 miles but taking the chews slows me down a lot. I havent found a gel i can stomach yet. On Sunday i attempted the Big Sur (my first) marathon and had to take a DNF at mile 17 partly because of poor pacing/fueling, but also poor shoe choice (should have brought my hokas!). The downhills killed my knees and i wasnt prepared for such extreme road camber. The lack of shoe cushion hurt my ankles. Guess my question is twofold: in your expert opinion, would it be stupid to attempt another marathon in 2 days? I am not really hurting since the race (quads super sore the day after) but my knees are a bit creaky. I found a marathon this wknd that is much flatter and faster than Big Sur and i would definitely wear my Cliftons! If i did attempt a marathon a week after the first, what are your thoughts? Is it too soon? What would u suggest re fueling with chews and having to walk to get them down vs going w gatorade and risk having multiple stops? Would it be better to drop to half marathon at this point instead? The race this weekend has both options. Id hate to waste months of training and give up, so Id like to do something with it. Id be most grateful for any suggestions! Thanks Sage.

training for my 1st marathon, thks for the tips ;)

Thanks coach

Excellent advice Sage thanks for sharing this video.

Thank you

Being a guy with a couple ultras under my belt I would recommend eating a little less than 200-300 calories per hour like most people say. I have found that it is typically better to go easy on my stomach by foregoing a couple calories than having to deal with stomach pain that can arise from consuming too much food. A lot of trail races and ultras offer real food. Be extremely careful with this! Things like nuts, potato chips, or trail mix are extremely hard to digest while running.

I’d like to hear about magnesium baths, magnesium oil, magnesium supplements and how you feel that works into a training plan. What do you think about that?

great wrap up, I'm marathon racing end of month but tib post not good 😧

Sage thank you for all the awesome info. Im curious what your take is on supplemental (non-whole food) protein / recovery drinks / foods. There are so many differing opinions on whether you should or should not supplement with protein; whey, soy, rice or plant base. I know you make your own recovery meals and I try to as much as possible but with so many products out there it is hard to know what is safe / unhealthy or other wise. Just a thought. Thanks again Sage.

i think is not a bad idea to do MT. washington and the week after mt blanc marathon , the first part of the marathon is basically flat ,and its terminate with a climb . if you rest well afer the Mt . Washington you can do great . i will race Mt. Blanc marathon too , hope to see you there , you are un inspiration .

sage I know you already have but do another video on the recent breaking 2 project put on by a competing company

Just want to say if you use gels on the go please put the empty container back into your pouch or pocket and not throw on the trail. I was so surprised to learn from some local rd's that many people throw their trash back onto the trail.

Can you make a video about Nike's attempt to run a marathon under 2 hours? I would be interested to see what you think

Golden

I know this is late but I will put a question though - I am training for Triathlon (Mainly running) How would you train and what would you aim for?

for really heavy sweaters, are there any specific tips? I experienced severe cramping despite drinking a lot of water and tailwind and taking a salt tablet at the halfway mark.

Sage, any advice on taking Imodium Before races? To prevent stomach cramps?

coach @sage. 1) is there public result data available about these produts? 2) what type of Electrolytes runners in the 70s, 80s dependeded on? Thanks.

my nigga

how would you combine losing weight with marathon training?

Great tips. What do you have for breakfast on race day and how many hours before race start? Thanks.

Is blurred vision at mile 18 a sign of a nutritional issue or a hydration issue? Both?

R u gonna watch the sub 2 attempt or nah?

What is your running bottle/pouch?

Doesnt it feel akward carrying that water jug with you through 26 miles?

6miles / 10k per gel, but that will differ between runners, if we convert that to time, should be consumer a gel / carb source every 30mins?

Doesn’t it take hours, even days to process calories? Hence the human gut is 22 feet long.

A gel, 100 calories per hour? Did you mean 1000 calories (100 kcal)?

I'm sorry, this question reveals my complete ignorance, but do you carry the bottle the whole way?

Why do people say ahhh alot when talking ?...great video though...thanks for all the good tips.

Why dont you answer peoples questions?

Dead pixel :(

Thanks for the info Sage! Love the video!