Sportitude
0 0 Checkout
×
Back To Blog

17 Performance, Nutrition & Recovery Essentials To Survive Marathon Training

by Sportitude

What gear do you need to run a marathon?

Answering this question can help you plan for marathon success - whether you're a marathon beginner inspired by amazing runners like gold-medalist Jessica Stenson, or whether you've already ticked major marathons off your bucket list.

Alongside putting Sportitude Running's (half) marathon training tips for beginners into action, having the right marathon gear from the ground up will support both your performance and recovery – from training to race day.

The proper way to train for a marathon must factor in taking care of yourself in both mind and body. What you wear during your marathon training, how you fuel during a marathon and how you recover all play a part in keeping your body comfortable, injury free and primed to perform.

Choosing and trialling the best marathon gear for you before race day also contributes to your motivation and mental preparation - keeping you feeling confident from the starting line to the last kilometre.

In this marathon survival kit guide, we’ll give you insight into the essential gear, massage & recovery tools and running nutrition that will help you run stronger for longer – whether you’re a marathon beginner or are looking to shed seconds off your PB as you conquer the challenging 42.2K distance.

Marathon Shoes & Gear To Perform At Your Peak

1. New Balance FuelCell SuperComp Elite v3 Running Shoes

As a new or experienced marathoner, the gear that probably excites you the most, that motivates you to lace up on crisp early mornings or in less-than-ideal rainy conditions is your running shoes. We won’t tease you and leave the best till last – we’re going to dive straight into the carbon-plated New Balance FuelCell SuperComp Elite v3 running shoes – New Balance’s flagship marathon shoe of the SuperComp family.

This ground-breaking marathon shoe wraps your feet in a single-piece bootie upper for a breathable, foot-conforming fit. The winning formula of Energy Arc technology with a curved carbon plate and strategic midsole voids creates an energy-returning ride to propel you into your next stride. This New Balance racing shoe cradles your feet with plush and springy FuelCell cushioning for record-breaking responsiveness.

As a long-distance runner dealing with repetitive impacts on hard road surfaces, cushioning is key to prevent your feet from wearing out early – keeping them feeling fresh and energised for longer. When your body feels good, your mind stays in a more confident and motivated head space to push further and rise to the challenge of marathon training and racing.

The Sportitude team are big fans of the New Balance FuelCell SuperComp Elite v3 running shoes, but what matters most is whether it’s the best running shoe for you. Before you buy, we recommend taking advantage of our RunDNA shoe fitting service at Sportitude Running@Hindmarsh, where we’ll walk (or run) you through your natural biomechanics with our cutting-edge shoe fitting technology to determine whether this could be your ultimate running partnership.

We’ll provide face-to-face guidance on how to choose carbon-plated running shoes and offer models that you can test out on a state-of-the-art treadmill in store. We use RunScribe Pods – the very same technology elite marathoner Eliud Kipchoge wore on his running shoes to gather real-time data on his gait during training – to learn more about your specific running gait. This allows us to personalise your shoe selection to your stride metrics and foot type – backed by our proprietary comfort algorithm that was developed in collaboration with the University of South Australia - because comfort is key to better performance.

Book your RunDNA assesment today!

If you’re not based in Adelaide, no worries. You can book a 15 minute Live Fit video chat shoe fitting service - allowing you to connect with a Sportitude shoe expert wherever you are in Australia. During this time we’ll provide guidance in your marathon shoe purchase so you can have a personalised experience and shop confidently for the best running shoes online at Sportitude Running.

2. 2XU Vectr Light Cushion Crew Running Socks

The benefits of having the right running sock shouldn’t be underestimated – both in your marathon training and on race day. As a runner, knowing how to take care of your feet is a fundamental part of your self-care.

During your months of training, your feet certainly take a beating. After long and frequent training sessions, they can be susceptible to common running ailments like blisters and the fungal infection athlete’s foot (tinea pedis­). You simply can’t train at your best when your feet are sore, irritated or injured – and that’s why lightweight technical running socks play a essential role in your marathon training kit.

2XU Vectr Light Cushion Crew running socks are our top pick for marathon training and racing with the added benefit of X-Lock compression technology to provide reliable support of the ankle and arch – a must-have when endurance running. These compression properties boost circulation to stabilise your movement and ward off fatigue.

Sweat is responsible for many problems including painful friction between running shoe and foot and creating an environment where blisters can thrive. The 2XU Vectr Light Cushion Crew running socks have an anti-blister design with moisture-wicking yarns to maintain healthy conditions inside your running shoes to prevent these problems from taking hold and becoming detrimental to your comfort and performance.

A performance blend of nylon and Lycra creates a sleek feel and strategically placed mesh panels increase breathability for cooling and sweat management. A left and right specific fit conforms to your natural foot shape and lightweight cushioning absorbs the repetitive impacts you’ll endure during training and racing.

3. Nike Dri-Fit One Women's Running T-Shirt

To give your body and mind the best experience on marathon day, you have to be comfortable. Nike’s Dri-Fit running clothing keeps comfort the priority with race-ready designs that allow you to move naturally.

From training days to topping the podium, the Nike Dri-Fit One women's running t-shirt gives you the freedom you need with a relaxed fit and side vents.

We all run differently – but no matter your cadence or stride length, the side vents accommodate your movement so you never feel restricted in any way. An elongated curved back hem provides coverage from your pre-race warm ups to the finish line.

The performance fabric itself feels luxurious. Breathable, lightweight and sweat-wicking, this design ticks all your criteria to flow smoothly into your stride.

4. Nike Dri-Fit UV Miler Men's Running T-Shirt

The Nike Dri-Fit UV Miler men's running singlet is engineered for speed with a lightweight, barely there feel. It’s ventilated with targeted mesh to prevent heat and humidity from weighing you down.

An athletic, short sleeve cut allows your arms to pump freely to maintain proper running form. UVA and UVB protection shields skin covered by the running t-shirt from the sun's harmful rays.

The moisture-wicking design with Dri-Fit technology helps make sweat work in your favour to keep you cool – transferring perspiration to the outside of the garment for quick evaporative cooling.

5. Nike Run Division Tempo Luxe 3 Inch Women’s Running Shorts

The Nike Run Division Tempo Luxe 3 Inch women's running shorts provide lightweight coverage for when the heat shifts up a gear during endurance racing. With the moisture-wicking technology, sweat won’t steal away your focus when you’re striving to increase your training load and adapt to higher intensity efforts in preparation for marathon day.

Airy and built for speed, it’s your go-to running short to stay motivated to move. Nike’s eye for detail sets you up with a mid-rise waistband for trustworthy support that allows your skin to breathe from the starting line to the finish line.

Special features include a back zip pocket to stash small essentials and reflective elements to shine during your marathon training at night.

 

6. Asics Silver 7 Inch Men’s Running Shorts

The Asics Silver 7 Inch men's running shorts provide mobility and lightweight coverage to conquer your marathon training and race day.

Designed to help you strive for more speed and distance, it features soft and durable woven fabric for long-lasting performance. An inner brief offers chafe-free support - an essential for endurance running.

An elastic waistband with flat drawcord provides a secure, personalised fit for zero distractions from your 1st kilometre to your 42nd kilometre. The discreet inner pocket provides convenient storage for essentials and a reflective Asics logo boosts your visibility in the low light hours.

 

Anti-Blister & Anti-Chafe Products To Fight Off Friction

7. Skin Strong Slather Anti-Chafe & Anti-Blister Cream - 118ml Tube

Chafing and blister-causing friction may seem like small problems but can cause you major grief when marathon training and racing. If you’re comfortable, you’re guaranteed to perform better. The best way to stay comfortable is through preventing blisters in the first place.

The Skin Strong Slather Anti-Chafe & Anti-Blister Cream is a non-greasy, non-sticky barrier that is easily applied to any tricky spots where skin-on-skin or skin-on-fabric friction can cause irritation and potentially develop into blisters.

This anti-chafe cream includes tea tree oil in the formula for its anti-fungal properties and to promote healing. It can be applied to your underarms, thighs, in between the toes and any blister-prone hot spots on your feet as a preventative measure or to provide soothing relief. It’s gentle and safe to apply to sensitive areas, so you don’t have to worry about your skin being rubbed raw during long training sessions or on race day.

Use interchangeably or as a top layer over Skin Strong Slik Anti-Chafe Spray for complete coverage.

8. Body Glide Original Anti-Chafing Balm

Prefer an easy-glide formula to a squeeze tube or spray? The Body Glide Original Anti-Chafing Balm glides smoothly onto your skin like a deodorant stick for extreme convenience.

When training for a marathon, you may experience irritation, abrasions or stinging in places you never even considered – and it’s no surprise that these sensitive areas can be the most painful!

Skin-on-fabric friction can feel like sandpaper rubbing your skin raw. Body Glide Original Anti-Chafing Balm protects your skin naturally with a powerhouse formula containing plant-derived ingredients.

This hypoallergenic balm is waterproof - working effectively whether you’re running in the heat or running in the rain. It has your skin covered with an invisible, protective barrier to sweat up a storm confidently and give you peace of mind during long runs.

Essentials For Distraction-Free Running

9. Goodr The OG Polarised Sports Sunglasses & Goodr Circle Gs Polarised Sports Sunglasses

You’re enduring an uphill climb on race day. Smiling and sweat-drenched, you can just about smell the finish line. You reach the summit of the heart-pumping hill, and instead of relief washing over you, you’re virtually blinded by the sun!

Running sunglasses are one of the seemingly little things that make a big difference to your performance on race day – not to mention they provide essential eye protection to help keep your vision healthy now and in the future.

Goodr sunglasses are a standout for their lightweight styles and affordability without skimping on durability or any key features. With months of training outdoors ahead, they’re certainly worth the investment.

The polarised lenses provide 100% protection from damaging UVA and UVB rays. The glare-reducing design means you don’t have to squint or shy away from the light when the road is facing into the sun, keeping your vision clear and unobstructed.

Goodr sunglasses fit snugly to your face for a stay-put and bounce-free fit that you can count on all year round – whether your training for speed, endurance or chasing a PB on marathon day. While you're sweating up a storm, why not have some fun with it with Goodr’s range of vibrant and eye-catching colours.

10. Ronhill Marathon Waist Belt

The Ronhill Marathon Waist Belt keeps your running nutrition easily accessible as an essential part of your racing kit. Being bounce-free, adjustable and offering high functionality with a versatile pocket to carry your phone while running, it ticks all the criteria of what a trustworthy race belt should be.

8 gel loops in two different sizes allows you to find the perfect fit for your energy gels to grab and go. With a no-nonsense style featuring fasteners to securely attach your race number, there’s no need for fussy safety pins that refuse to stay in place. It deals with the little things so you can focus on your performance and fuelling up on the move.

Nutrition & Hydration To Fuel Performance & Speed Up Recovery

11. Koda Energy Gels - 45g Sachet

We’ve recommended a top marathon running waist belt by Ronhill – now for the exciting part, let's talk about how to fill it.

Your sports nutrition is fundamental in supporting your performance. Without the right fuel, your body simply can’t function at its peak level and your muscles will potentially fatigue earlier than you hoped. Marathon racing offers the unique challenge of how can I fuel my body to run at my best for 42.2km? The quick answer is that you must top up your energy on-the-go.

Koda Energy Gels are a favourite choice for training and endurance running. This fast-acting energy source packs an easy to digest, semi-fluid formula in a race-ready sachet.

While running, much of your energy is reallocated to support muscle movement – meaning during training and racing your digestive system may not function as efficiently and be more susceptible to digestive upset like bloating. The secret behind the success of Koda Energy Gels is that they come in a pre-digested state – meaning it’s easier and gentler on your digestive system to absorb, and less energy is wasted in the process of converting them to well… energy!

Koda Energy Gels enter your bloodstream quickly to get a motivational hit of energy when you need it, without the dreaded sugar spikes and crashes. They're available in caffeinated and non-caffeinated flavours – so it’s worth experimenting which or when each best works for you. Some runners prefer to take non-caffeinated flavours at the earlier stages of racing and caffeinated flavours further down the road to ward off mental fatigue and provide a well-deserved energy boost to get you closer to the finish line.

Koda recommends ingesting a Koda Energy Gel every 35 – 50 minutes when racing, although every runner is different and your body mass, pace and efficiency of your digestive system are all factors that should be taken into account. Don’t leave it until race day – test your race day nutrition plan in advance to find the right balance for your body. Available in flavours such as Mango Passion, Cola Vanilla and Cappuccino, you can stay energised while enjoying a great taste.

12. Maurten

Swedish company Maurten pride themselves on designing game-changing energy gels and liquid carbohydrate sports drinks that are entirely natural – keeping them free of artificial colours, flavours or preservatives. Their products have been used by elite athletes to refuel including Eliud Kipchoge during his record-breaking run of the Berlin Marathon.

With an optimal ratio of fructose to glucose (0.8:1) the Maurten Gel 100 Energy Hydrogel makes it easy to fuel up on energy in the form of an encapsulated gel – offering 25g of carbs per serve. This quickly absorbed, carb-rich formula fuels your body with the energy you need without risking digestive discomfort. Able to be ingested straight from the sachet with a jelly-like texture, this is a convenient, go-to energy gel to keep in your running waistpack for marathon day.

For runners that prefer their energy in a more fluid state and intend on carrying a sports bottle rather than relying on drink stations, the Maurten Drink Mix 160 Energy Hydrogel and Maurten Drink Mix 320 Energy Hydrogel are the answer – with the Drink Mix 160 providing 40g of carbs per serving, and Drink Mix 320 providing 80g of carbs per serving to meet your energy requirements on marathon day. The sachets are quickly dissolved in 500ml of water for hydrating and fuelling up pre, during or post-racing.

Patented Hydrogel technology is what sets Maurten apart from the pack. By taking the form of a carbohydrate-encapsulating hydrogel that is resistant against dissolving in the stomach, these carb-rich formulas can travel from the stomach to the small intestines without being broken down.

The carbohydrates and salts in the product are only released when exposed to intestinal fluid - promoting faster absorption by the body in the small intestine without causing gastrointestinal distress like the artificial ingredients in traditional sports drinks are known for. 

In the case of the Maurten Gel 100 Energy Hydrogel, the gel is already provided in the sachet in the form of hydrogel, while the Drink Mix 320 Energy Hydrogel and Drink Mix 160 Energy Hydrogel are ph-sensitive and transformed into hydrogel by the natural acidity of your stomach.

13. PREPD Hydration

The way you hydrate can make or break your performance. Putting Sportitude's 8 Essential Hydration Tips About Water, Sports Drinks & Sweat into action and doing the Sweat Rate Test to develop a personalised hydration strategy will set you on the right track. However, that’s not all you can do to hydrate well to train, perform and recover stronger.

Rather than drinking purely when thirsty which can put you at risk of a high fluid deficit as water is lost in sweat (keeping in mind that thirst is an early sign of dehydration, and even a small drop in hydration can dramatically decrease performance), we recommend planning your hydration. This includes incorporating the right nutrition into your hydration strategy to “make water work harder” - which is the mission of PREPD Hydration and their research-based hydration enhancers. 

What separates PREPD Hydration from sports drinks is that it contains a patented resistant starch that allows the water you drink to travel to the large intestine rather than being absorbed in the stomach or small intestine. By increasing the potential of the large intestine to absorb water, PREPD allows you to hydrate smarter – preventing less of the water you drink from going to waste. You can read PREPD Hydration: Your Secret Weapon to Improve Performance & Recovery to discover more about the origins and science behind PREPD.

PREPD Hydration products are used to complement your current hydration strategy and are not a substitute for water. For best results, include both Prepd Prime Pre-Workout Hydration Enhancing Sports Drink to ward off dehydration-related fatigue and Prepd Recover Post-Workout Hydration Enhancing Sports Drink to replenish electrolytes and speed up your recovery as part of your hydration strategy for training and racing.

14. Pillar Performance

Pillar Performance are experts in sports micronutrition. Whereas carbohydrates, protein and fats form the calories that make up your macronutrition, micronutrition refers to the vitamins and minerals that help you get you the most nutritional value out of the calories that you consume.

We don’t need to tell you that keeping count of the vitamins and minerals you consume in food alone is a challenge – and that’s why Pillar Performance formulate research-based supplements to fill in any nutrition gaps to support a healthy training diet.

Vitamins and minerals can have powerful benefits to your muscle health, sleep quality, general wellbeing and energy levels – just to name a few. When juggling between maintaining healthy iron levels, taking care of your digestive health by eating fibre-rich carbs, getting enough Vitamin D from the sun and other nutritional factors, it’s easy to lose track of what your body needs for performance and recovery.

Pillar Performance helps make it easier – and we’ll give you a quick run through of some of their key products to support muscle health, bone strength and joint function.

Pillar Triple Magnesium Professional Recovery

Pillar Triple Magnesium Professional Recovery helps top up your magnesium levels – a mineral that’s often forgotten about next to calcium and iron, but is no less vital as part of a healthy training diet. Magnesium has a crucial role in supporting muscle relaxation and alleviating painful muscle cramps and spasms commonly experienced by athletes when magnesium deficient. This supplement stands out from its competitors with 3 types of bioavailable magnesium – meaning the magnesium it contains is more readily absorbed by the body for maximum benefits.

Pillar Elite Calcium Bone Strength

The Pillar Elite Calcium Bone Strength supplement is a potent and easily-digested supplement to support the health of your skeletal system. Calcium is essential at all stages of life, and when calcium deficient, your body will literally draw calcium from your bones as needed. Having a healthy bone density is crucial to ward off skeletal diseases such as osteoporosis as we age, and of course as an athlete healthy bones are essential to reduce your risk of injury and run stronger.

Alongside bone health, calcium has a fundamental role in muscle contractions to support muscle movement – including regulating your heart beat. With magnesium being responsible for muscle relaxation, magnesium and calcium are essentially two sides of the same coin. Calcium also has an essential role in blood circulation, regulating hormones and the transmitting of messages by your nervous system. Keeping in mind Vitamin D is essential for calcium absorption, Vitamin D3 is also included in this formula so you don’t miss out on the benefits.

Pillar GCM Complex Joint Freedom

When chasing a running goal, you can be at risk of overtraining or neglecting recovery – especially if you forget to make a habit of checking in with your body routinely. Overtraining can make you more susceptible to joint pain, stiffness and injury. There’s no substitute for proper recovery – and your nutrition forms a major part of that.

The Pillar GCM Complex Joint Freedom supplement is formulated to support athletes with a high-intensity training plan. This potent formula of glucosamine sulfate and chondroitin sulfate with OptiMSM helps alleviate mild joint pain, swelling and discomfort experienced by training athletes while improving joint mobility.

Stronger, healthier and more flexible joints means less days on the sidelines of your training and ensures you can increase your training load safely.

Recovery & Massage Tools To Warm-Up & Cool Down

15. Blackroll Blackbox Set – Foam Roller & Massage Ball Set

Alongside sports nutrition that includes lean, muscle-building protein, massage has a powerful role in maintaining the health of your muscles. Blackroll is the top name in self-myofascial release, with research-driven and German-engineered products approved by healthcare professionals.

The Blackroll Blackbox Set is a fantastic introduction into the brand and a must-have for any serious runner to relieve tension and support the recovery of sore and fatigued muscles. It sets you up with the best manual massage tools from Blackroll in one box.

The Blackroll Standard Foam Roller is ideal to address larger muscle groups like your upper back, calves, quadriceps, hamstrings, glutes and hip flexors, and you can discover proper foam rolling technique with these foam rolling tips guided by physiotherapist Max Duncan. The Blackroll Box also includes a Blackroll Mini Foam Roller, Blackroll Ball 08 and a Blackroll DuoBall 08 for more targeted self-massage of smaller muscles including your neck, shoulders, arms and feet.

Foam rolling helps increase blood circulation to boost the transport of oxygen and nutrient-rich blood to your muscles – both to prime for performance or support recovery post-workout. These fascia training tools also increase muscle flexibility, lowering your risk of injury during training and racing and allowing you to run more efficiently. Foam rolling can help your mind wind down as part of your self-care when following a rigorous training plan, reducing cortisol levels (the ‘stress’ hormone) to gradually transition back to a pre-workout state.

Among the aspects we love about Blackroll products is their focus on energy efficient manufacturing and their use of durable yet eco-conscious materials. The Blackroll Standard foam roller for example is 100% recyclable, will never warp out of shape, is resistant against sweat and dirt absorption and is easy to clean for the busy athlete.

16. Blackroll Massage Gun

The Blackroll Small Massage Gun is ideal for runners that are short on time – allowing you to warm-up faster pre-workout and speed up recovery post-workout. It works by pounding your muscles repetitively to activate or release tension of the muscle tissue. Massage guns have multiple benefits including hydrating the muscles by helping water ‘pump’ through the body, triggering a relaxation response to provide relief from painful muscle contractions and tightness, and reducing the effects of DOMS (Delayed Onset Muscle Soreness) caused by muscle inflammation as a result of intense training.

The Blackroll Small Massage Gun is compact and portable to throw in your gym bag or travel bag. With a high stall force (14.5kg) for its weight (544g), it's the most powerful small massage gun on the market. 

It offers multiple speed or ‘frequency levels’ to customise your massage in the moment including Relax Mode (1200 RPM / 20Hz), Post-Exercise Mode (1700 RPM / 28.3Hz), Pre-Exercise Mode (2700 RPM / 45Hz) and Pro Mode (3200 RPM / 53.3Hz). 4 easy-to-switch interchangeable heads; a silicone ball, silicone fork, silicone trigger and metal flat, allow you to target a specific or a more generalised area of tension through vibration and pressure.

With up to 15 hours of battery life and being compatible with a standard USB-C charger, you can trust that it’ll be primed to perform when recovering at home or during your preparations for the must-run marathons in Australia.

A quiet design (low of 55 decibels) means you can use it in your home gym after cross training with dumbbell exercises or toning up with kettlebells or even in the office without noise being a disturbance. In short, it’s everything you need in a massage gun.

The Best Sports Watch For Marathoners To Know Your Heart Better

17. Coros Apex Multisport GPS Watch – 46mm

Managing training and recovery is a critical skill for everyday runners to elite athletes. The Coros Apex Multisport GPS Watch helps take some of the guesswork out of how to increase your training load by measuring your internal load metrics like your heart rate.

Based on this real-time data, it can analyse your overall exertion as a quantifiable measurement of training effort (0-6) and stamina (0-100) to provide guidance on when you should wrap up your training for the day. It suggests a recovery window based on your fitness history and current effort to personalise not only the way you train, but the way you recover.

Designed with runners in mind, the Coros Intelligent Stride Algorithm allows the sports watch to familiarise itself with your running stride – learning your natural and unique biomechanics. In areas where GPS functionality isn’t as strong, such as under tunnels or indoors, Coros uses this personalised stride model to keep track of the estimated distance ran. This means if you choose to occasionally train on the treadmill instead of the road, there aren’t any gaps in the data collected and your training history remains as accurate as possible.

Motivation can come in many forms, but there’s something special about having your own personal trainer on your wrist like the Coros Apex Multisport GPS Watch to track your progress and inspire you to stay consistent in your training.

Sportitude Running is proud to guide you in every stride through the challenging yet thoroughly rewarding journey of marathon training.

All the best for race day and happy running!


If you liked this, you'll love:

12 (Half) Marathon Training Tips For Beginners

Jessica Stenson On Goal Setting & Marathon Training As A Mum

How To Choose A Carbon Plate Running Shoe

PREPD Hydration: Your Secret Weapon To Improve Performance & Recovery




Back To Blog