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Marathon Handbook

⚠️ THIS can cut your performance by 30%

Published about 18 hours ago • 1 min read

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Here’s your free but abridged version of this week’s “Run Long, Run Healthy” newsletter. Subscribe here to receive the full edition with more on the latest scientific articles and research on training, nutrition, shoes, injury prevention, and motivation.

🍩 Why Marathoners Keep Missing Their Carbohydrate Targets

Runners tend to be meticulous about their pre-race and race-day nutrition. Ask any marathoner how much carbohydrate they take in during a race, and most will confidently tell you: “I fueled perfectly,” giving you an answer down to the exact gram.

The problem is, they’re probably wrong.

RELATED ARTICLE: Energy Gels For Runners: How Often Should You Take A Gel for Max Race Performance?

New Episode: The Consequences of Delaying Carbs After Your Run

Brady and Thomas discuss the surprisingly significant impact the timing of consuming carbs post-workout has on your subsequent day’s run, as Brady details a recent study that compares runners who replenished carbs immediately after a running workout vs those who waited 3 hours.

Or listen and subscribe to the show wherever you get your podcasts:

✨ The 5 Best Supershoes Right Now: Carbon Plate Running Shoes For Race Day

🏃‍♂️💨 Ready to talk super shoes? Our resident shoe expert, Alex Cyr, just updated our 2025 power rankings of the fastest racing shoes in the world — the carbon-plated rockets designed to chase PRs and break records.

From Nike to Adidas to the newest surprises of the season, we’ve tested, ranked, and reviewed them all. Check out the full list (plus YouTube reviews 🎥) and see which super shoe deserves your next start line spot.

That’s all for now. Thanks for reading. As always—Run Long, Run Healthy.

~Brady~

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