Marathon Fuelling Guide

Written by VOOM Nutrition - the Sports Nutrition Partner of Windermere Marathon.

If you’re taking on the Windermere Marathon, you’ve likely put in months of training to be ready for the challenge. From the rolling Lake District roads to the stunning lakeside views, one thing can make or break your race-day performance: your fuelling strategy.

Why fuelling during a marathon matters

Even if you’ve trained perfectly, your body’s glycogen (carbohydrate) reserves are limited. Carbohydrate is your main source of quick energy when running at marathon pace, but you can only store so much of it, around 90 minutes worth when exercising hard.

As the race unfolds, especially on a course like Windermere where pacing can fluctuate, those reserves gradually run down. When they get too low, your pace drops, effort rises, and things can start to feel much harder than they should - the dreaded wall.

Practice Your Fuelling Before Race Day

Race day is not the time to try something new. Your fuelling strategy should be tested and refined during your training block so your body knows exactly what to expect.

Using VOOM Nutrition products in your long runs allows you to:

• Understand how much fuel you need and how often

• Train your gut to tolerate carbohydrates while running

• Work out what combination of gels, chews, or bars suits you best

• Avoid unwanted surprises on race day

• Utilise what will be on the aid stations on race day

Everyone is different, so what works for one runner might not work for another. By practising in training, you’ll build a strategy that’s personal, reliable, and gives you confidence when you step onto the start line.

Staying energised over 26.2 miles

Rather than waiting for energy dips, the key is to stay ahead of them. Using products from VOOM Nutrition, like their Pocket Rockets, Fusion Fuel, or POWR bars, gives your body a steady supply of carbohydrate while you run.

This means you’re not relying solely on what you started with. Instead, you’re continuously topping up, helping maintain a more consistent effort from the early miles right through to the finish.

A smarter fuelling approach

A common mistake is leaving fuelling too late or trying to “catch up” once fatigue hits. By that point, it’s difficult to turn things around. Equally, overloading early can lead to discomfort that derails your race.

A more effective strategy is to:

• Begin fuelling early in the race, from around 15-30 minutes in.

• Take on small, regular amounts of carbohydrate

• Keep hourly intake consistent throughout

Many runners find that aiming for 1–2 VOOM products per hour works well, but this should always be something you’ve tested in training. The Pocket Rockets are easily portionable in 4 pieces to follow a ‘little and often’ approach.

Finish strong

The final stretch along Windermere, through Bowness and finally back to Brockhole is where you’ll want something left in the tank. With a steady fuelling strategy, you’re far more likely to hold your pace, stay focused, and actually enjoy those closing miles - despite the undulating terrain!

Training gets you to the start line, but smart fuelling with VOOM Nutrition helps carry you all the way to the finish.

Race Morning: Set Yourself Up Right

Start your day with a simple, carb-focused breakfast that’s easy to digest - porridge, toast, or cereal are all solid choices. The aim is to top up your energy stores without leaving you feeling too full before the start.

Hydration is equally important. Sip fluids in the morning so you arrive at the line feeling well hydrated. Using a drink like VOOM Nutrition Rapid Electrolyte can help you start properly fuelled and ready to go. It’s also a good idea to have around 500ml the night before to begin race day well hydrated - most people dehydrate slightly overnight as moisture is lost in the breath but little to none is replaced.

If you want a little extra before heading to the start, something small and convenient like a VOOM Pocket Rocket or VOOM POWR Bar can help keep your energy levels steady without overloading your stomach.

Just Before the Start

Around 10–15 minutes before the gun goes, take on a couple of cubes of VOOM’s Pocket Rocket or an energy bar/gel alternative with a few sips of water.

If you’re used to caffeine, the Caffeine Kick can help sharpen focus and give a small boost

If not, stick with a non-caffeinated option like the Electro Energy - consistency is more important than novelty on race day

During the Marathon: Stay Ahead of the Bonk

For a race like Windermere, fuelling little and often is key. Don’t wait until you feel tired, by then it’s harder to recover.

Aim to:

• Start fuelling within the first 15–30 minutes

• Take on a VOOM Pocket Rocket or equivalent every 45-60 minutes (one cube every 10-15 minutes works well).

• Use a mix of gels, chews, or bars depending on what you’ve practised in training

  
  

Caffeine free options are good early on, and as the benefits of caffeine are well-documented in reducing perceptions of effort and fatigue, many runners prefer to switch to caffeinated options later to avoid overdoing it.

Carry your fuel in a race belt or vest so it’s easy to stay consistent without relying solely on aid stations.

Hydration Strategy

Your fluid needs will depend on the conditions on the day. Warmer weather around Windermere means you’ll likely need to drink more, with many runners requiring somewhere in the region of 400–800ml of fluid per hour depending on sweat rate and intensity.

Drinking little and often becomes essential, rather than waiting until you feel thirsty, as thirst is often a late signal.

• Take small, regular sips at aid stations

• Use electrolytes if you’re sweating heavily

• Be mindful of how much carbohydrate is in any on-course drinks so you don’t overload your system

VOOM electrolyte options can be a simple way to replace lost salts without adding extra carbs if you’re already fuelling well.

Recovery: Don’t Skip It

Once you cross the finish line, your body is ready to absorb nutrients.

• Rehydrate as soon as possible

• Take on a recovery drink or snack, ideally within the first 30–60 minutes after finishing, such as the VOOM RecoverFudge bar, or Rapid Recovery shake.

• Follow up with a balanced meal within 2 to 3 hours to continue recovery

VOOM recovery products can help replenish glycogen stores and support muscle repair after a tough day out on the course.

A Quick Note on Caffeine

Caffeine can be a useful performance tool, but it’s not essential. If you’re sensitive to it, or simply prefer not to use it, stick with non-caffeinated VOOM options and follow the same timing strategy.