Marathon Fuel

Fuel for the 21K and the 42K, picked from our How to Fuel guides for the half marathon and the marathon. Most runners do well on 120 to 180 calories an hour from complex carbohydrates rather than simple sugars, plus steady fluids and electrolytes. The guides suggest about 475 to 770 ml of fluid an hour, and up to about 830 ml when it is hot, which in the Philippines is most race mornings.

Read the full plan first: Marathon (42K) guide and Half Marathon (21K) guide. New to Hammer? The Marathon Starter Kit puts the basics in one box.