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Fuel For The Sole • November 21, 2023

Fuel for the Sole Ep 67 | New York City Marathon recap and fueling, race day nutrition questions

This week we discuss the New York City Marathon and how we fueled for a fun day, and we answer several listener questions about: 

  • How many carbs per hour we burn during a race 
  • How to know if your gels are actually working 
  • Science in Sports vs Maurten gels 
  • Fueling on race day to recover faster 
  • A whole lot more!

Want to be featured on the show? Share your questions via email at

This episode is fueled by ASICS! 

Head over to and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on, free standard shipping, special birthday month discounts and more.


Have something to say? Leave a Comment

  1. Heather Wade says:

    Hello! I have a question about nutrition so I thought that I would drop it here. I’m a heavier runner (48 years old, 190 lbs, 5’6″, female) training for my next half marathon this spring and first full marathon in October 2024. I have only been running for 1 year and have completed 2 half marathons fueled with a pack or two of Welch’s fruit snacks and a granola bar. I want to switch over to gels but I’m very concerned about the amount carbs most are consuming during long runs (every 30-45 minutes). Do heavier runners need to have a gel this often? I feel like I have enough fat (not being funny; but it is kinda) stored that my body can go a little longer than most. I’m on the course for about 2 hours:40 minutes for a half marathon and I typically feel the need to eat something at about 6 miles and again at about mile 10-11. Any feedback that you can provide would be appreciated.

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