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Long Distance Nutrition Strategies Inspired by Eliud Kipchoge and Courtney Dauwalter
- Evan Titus
- May 29, 2025
- 5 min read
Sixteen-thousand calories may seem like a lot of calories to burn... but thats normal for an ultramarathon. During my 123-mile Run Across CT ultramarathon, I burned about 16,000 calories and consumed 12,000 in 27 hours. I didn't just wing it, I meticulously planned my strategy to ensure I would feel my absolute best.
Long distance running demands more than just physical stamina; it requires a well-planned nutrition strategy to fuel the body properly. Just like how every runner develops their training plan, the right nutrition approach can seriously enhance your performance on race day. In this post, we’ll uncover effective nutrition strategies used by elite athletes like Eliud Kipchoge (marathon world record holder) and Courtney Dauwalter (elite ultramarathoner) while providing actionable tips you can implement on your next long run/race.
Understanding the Role of Nutrition in Endurance Events
Successful long-distance endurance sports (90 minutes or more) require a careful balance of carbohydrates, water, and electrolytes. For marathoners and ultramarathoners, especially, focusing on nutrition is key to sustaining energy over long stretches of time. A well-structured nutrition plan means fueling wisely before, during, and after runs.
Elite runners illustrate the critical role nutrition plays in performance. For instance, Eliud Kipchoge, the world-record holder in the marathon, and Courtney Dauwalter, a leading ultramarathon competitor, showcase how tailored nutrition can enable remarkable achievements. Their diets are primarily composed of whole foods, designed to meet their immense energy demands effectively.
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The Nutrition Approach of Eliud Kipchoge
Eliud Kipchoge’s historic feat of breaking the two-hour marathon barrier was backed by disciplined nutrition alongside rigorous training. During high intensity exercise like a marathon, our bodies look to burn carbs as the primary fuel source. Because his elite performances are at such a high intensity, his diet typically consists of approximately 75% carbohydrates, supplemented by healthy fats and proteins. Here are a few key components of his nutrition strategy:
Pre-/Post-Run
Oatmeal: Eliud is often quoted defending his reasoning for eating oatmeal as it's easy to digest and provides a solid energy base for daily training.
Rice and beans: This classic combination offers a strong source of carbohydrates and essential protein, vital for recovery.
Sweet potatoes: They're not only rich in vitamins but also provide a quick energy source, commonly consumed during his training regimen.
Intra-Run
Energy Gels and Mixes: Kipchoge uses Maurten gels and drink mixes to fuel during his races and training. Maurten's products are known for their hydrogel technology, which is said to allow for easier carbohydrate absorption and reduce stomach issues.
Energy gels are a go-to for endurance athletes looking to get a quick boost of carbs. They help keep energy levels up during those tough workouts or races. Kipchoge often grabs energy gels during his training and races to make sure he's got enough fuel in the tank. These gels are super convenient, easy on the stomach, and come in a bunch of tasty flavors. That’s why you’ll see a lot of endurance athletes reaching for them!
Kipchoge also emphasizes hydration. During long runs and intense training sessions, he focuses on tailored fluid intake to maintain proper hydration and electrolyte levels. Research shows that even a 2% decrease in body weight due to dehydration can impair performance.
Courtney Dauwalter’s Nutrition Secrets
Ultramarathons are comically referred to as eating competitions with running in between, due to how many calories you need to take in during such long efforts. Courtney Dauwalter, renowned for her endurance in trail running, takes a balanced and practical approach to nutrition. Known for her exceptional stamina, she selects foods that are gentle on the stomach but rich in energy, including:
High-calorie snacks: During long runs, she relies on nutrient-dense options such as nut butter packets, fruit bars, and energy gels. These portable snacks make it easy to maintain energy levels without discomfort.
Carbohydrate-rich drinks and gels: Like Kipchoge, Dauwalter focuses on carbohydrates, often using hydration products that also deliver essential electrolytes.
Recovery meals: After an extensive run, she chooses meals like quinoa bowls with avocado and a protein source to support muscle repair and replenish energy stores.
Another common conception about ultras is that people always eat "junk food" during them. This is a very true reality, as it's often a quick and palatable way to get in high amounts of calories. But I warn you, just because you can doesn't mean you should. Don't fall into the thinking of "I can eat whatever I want because I burn so many calories!" You need to fuel properly in order to repair, recover, and repeat. Be smart and use high calories foods as a tool, not a crutch.
Both athletes underscore the importance of personalized fueling strategies tailored to their tastes and training experiences. As you work to enhance your running fitness, consider experimenting with your nutrition strategy during training to discover what resonates with your body.
Nutrition Strategies to Try on Your Next Long Run
Now that we've explored the nutritional styles of elite runners, let’s look at practical strategies you can incorporate into your next long run:
Test Different Carb Sources: Experiment with various carbohydrate options, including energy gels, chews, and even natural options like bananas and honey. Testing these during your long training sessions is crucial to determining what works best for you.
Here are some of my favorites:
Optimize Your Hydration Plan: Try including an electrolyte drink mix in your hydration routine. Adjust your intake based on the length and intensity of the run. Staying hydrated is vital to avoid fatigue and maintain performance.
Here are some of my favorites:
BPN G.1.M Sport (Carb + Electrolytes)
Craft a Recovery Meal: After your runs, enjoy a meal rich in carbohydrates and proteins. A smoothie made with protein powder, spinach, and a banana or a quinoa salad with lean protein can support effective recovery and muscle repair.
Here are some of my favorites:
Oatmeal with BPN protein powder, peanut butter, jelly, and granola
White rice with ground beef/turkey, peppers, and onions
Banza (chickpea) pasta with olive oil, shrimp, broccoli, and parmesan cheese
These strategies aren’t universally applicable; it’s essential to personalize your nutrition based on what works for your body. Implementing these tips will better prepare you for longer distances, helping you train with more confidence.
Listen To Your Body
Nutrition is a highly individual journey; what benefits me may not suit you. It's important to observe how different foods impact your performance and recovery both before and after your runs. Monitor carefully and you’ll gradually learn to align your nutrition approach with your distinct training and performance goals.
Final Thoughts
Nutrition is an essential element of long-distance running that significantly influences performance. By studying the fueling methods used by elite athletes like Eliud Kipchoge and Courtney Dauwalter, runners can glean valuable insights and tailor their nutrition strategies.
Whether you’re preparing for a marathon or an ultramarathon, refining your diet can lead to better performance and a more enjoyable running experience. As you lace up your shoes for your next long run, think about how nutrition can help you maximize your potential. Happy running!
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