nutrition · 9 min read · 2026-07-22
How to Fuel Your First Marathon Without GI Issues
A no-nonsense fueling plan that keeps your stomach happy from mile 1 to 26.2.
By Stride Archive Editors
The short version
Gastrointestinal distress ends more marathon attempts than cramps. Here's the fueling protocol we've refined across 30+ marathon finishes.
The 30/60 rule
Take your first gel at 30 minutes, then every 30 after. Practice it on every long run over 12 miles — race day is not the time to test a new flavor.
Bottom line
We'd run in this again tomorrow. Tap the gear block below to check the current price on Amazon.
