Marathon Ready: Expert Advice from Natasha Draycott (Rheal), Jenni Tardiff & Holly Brooks

With marathon season inspiring more people to take up running, preparing for 26.2 miles requires more than simply clocking up distance. From fuelling strategies to strength training and mindset, Natasha Draycott, Lead Nutritionist at UK health brand Rheal, Jenni Tardiff, Master Trainer at The Gym Group, and endurance athlete Holly Brooks Founder of Strong Girl Society share their expert guidance on how to perform at your best.

Fuelling for Race Day

Natasha Draycott emphasises that nutrition in the lead-up to a marathon should focus on consistency. This is not the time to introduce new foods or supplements, as keeping meals familiar helps the gut stay settled. Runners should maintain their usual diet while slightly increasing portion sizes, particularly carbohydrates, to support glycogen storage. In the final week, those with sensitive digestion may benefit from reducing very high-fibre foods and focusing on meals that are easy to digest.

Carbohydrate intake becomes especially important in the final two to three days before race day, when glycogen stores are topped up. While many focus on the pre-race dinner, it is the days leading up to the event that matter most. Proper carb-loading helps prevent early fatigue and reduces the risk of hitting the wall. On race morning, breakfast should be simple, familiar, and centred around quick-release carbohydrates, such as porridge, overnight oats, or bagels with peanut butter and jam.

Hydration and Race Strategy

Hydration is a major factor in performance. Rather than consuming large amounts of fluid at once, runners should sip consistently in the day and night before the race to ensure they start well hydrated. Electrolytes are key for maintaining fluid balance and should be included alongside water.

During the race, hydration should be planned and practised in advance. One of the most common mistakes is leaving fuelling and hydration to guesswork or making last-minute changes like trying new gels. Nerves can also affect digestion, so simple calming techniques can help improve both comfort and performance.

Training Smarter, Not Just Harder

Jenni Tardiff highlights the importance of building a strong and resilient body alongside running training. Strength work, particularly compound movements like squats and lunges, helps support joints and reduces injury risk. Stretching is equally important, with dynamic movements before a run preparing the body for exercise and static stretches afterwards aiding recovery.

For beginners, building a solid base is key. Gradually increasing mileage allows the body to adapt, while starting with short, manageable sessions helps establish consistency. Active recovery, such as swimming or cycling, keeps the body moving without adding stress to the joints, while regular mobility work supports flexibility and performance.

Recovery and Performance Support

Recovery nutrition plays a crucial role after the marathon. Replenishing glycogen stores with carbohydrates, repairing muscle with protein, and rehydrating with fluids and electrolytes all contribute to effective recovery and reduced soreness.

Certain supplements can also support endurance and recovery, including electrolytes for hydration, creatine for strength and recovery, energy gels for sustained fuel, cordyceps for potential endurance benefits, B vitamins to support energy under stress, and magnesium to aid muscle recovery.

The Mental Approach

Holly Brooks encourages runners to reframe race day as a reward rather than a challenge. After weeks of training, the marathon becomes a celebration of the work already done. Breaking the race into smaller segments can make it feel more manageable, turning the distance into a series of achievable efforts.

She also stresses the importance of staying on top of hydration during the race. Taking water at every station, even if it feels unnecessary, can help prevent dehydration and cramps, which have a far greater impact on performance than a brief pause.

The Takeaway

Marathon success comes down to a balanced approach. Consistent nutrition, structured training, effective recovery, and a strong mindset all play a role in getting runners not just to the start line, but across the finish line feeling strong.

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