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Why Marathon Nutrition Depends on Precision

• Glycogen (your body’s primary energy source) runs out around mile 18–20, leaving you fatigued, dizzy, or unable to maintain pace.
• Dehydration (even 2% fluid loss) slows performance by 10% and increases cramping risk.

• Tracking distance to trigger fuel stops (e.g., “Take a gel at mile 8, 13, and 18”).
• Calculating real-time calorie burn to match intake (e.g., “You’ve burned 600 calories—time for 30g carbs”).
• Logging weather and pace to adjust hydration (e.g., “Hot day + 8 min/mile = sip water every 10 minutes”).

Pre-Run Fueling: Prime Your Tank with Watch Alerts

48 Hours Before: Carb Loading

• Aim for 8–10g of carbs per kg of body weight (e.g., 560–700g for a 70kg runner).
• Watch Hack: Use EZON R7’s (from GPS Series) “event reminder” to log meals. Its app breaks down macros, ensuring you hit carb targets without overeating (e.g., “Oatmeal + banana = 80g carbs—check!”).

3–4 Hours Before: Pre-Run Meal

• Eat 30–60g of low-fiber carbs (e.g., toast + peanut butter + honey) to top off glycogen.
• Watch Hack: Set R7’s alarm to trigger 3.5 hours before your run. This avoids rushing and gives food time to digest—critical for preventing stomach cramps.

30–60 Minutes Before: Quick Energy

• Sip 4–6 oz of water and eat 15–30g of fast-digesting carbs (e.g., energy gel + small banana).
• Watch Hack: R7’s “race mode” starts counting down from 30 minutes, vibrating when it’s time to fuel—no more “did I eat enough?” stress.

Fueling During Long Runs: Mile-by-Mile with GPS Guidance

Miles 1–6: Hydrate First

• Focus on fluid intake: 4–6 oz of water or sports drink every 2 miles (use R7’s GPS to mark water stops).
• Why: Your body still has glycogen stores—hydration prevents early fatigue.
• Watch Hack: R7 vibrates at 2-mile intervals, reminding you to sip. Its “sweat estimator” (based on pace and temperature) suggests adding electrolytes if it’s hot.

Miles 7–18: Carb Replenishment

• Take 30–60g of carbs every 45–60 minutes (e.g., energy gels, chews, or bananas).
• Pair with 4–6 oz of water (not sports drink) to avoid stomach upset from excess sugar.
• Watch Hack: Program R7 to alert at mile 8, 13, and 18 (key glycogen-depletion points). Its lap timer logs fuel times, so you review later: “Taking gel at mile 8 kept my pace steady—skipping mile 13 slowed me by 30 seconds/mile.”

Miles 19–26.2: Boost for the Finish

• Increase carb intake to 60–90g per hour (e.g., double up on gels) as glycogen runs low.
• Sip 6–8 oz of fluid every mile to combat late-race dehydration.
• Watch Hack: R7’s “final push” alert triggers at mile 20, reminding you to fuel aggressively. Its GPS shows distance to finish, so you know: “One more gel and I’ll have enough to sprint the last mile.”

Marathon Training Program for Beginners: Fueling by Phase

EZON GPS Watches: Your Fueling Co-Pilot

R7 (GPS Series): The Marathon Navigator

• Key Features:
  • 20-hour GPS battery (lasts the full marathon + warm-up).
  • Customizable fuel alerts (set by mile or time) with vibration reminders.
  • “Calorie burn tracker” (adjusts for weight, pace, and terrain) to match fuel intake.
  • Weather sensor to suggest hydration tweaks (e.g., “90°F = drink 2 oz more per mile”).

T048 (Sports Series): Budget-Friendly Fuel Log

• Key Features:
  • Simple distance tracking for early training runs (no need for advanced metrics).
  • 12-month battery to avoid mid-run dead watches during long runs.

C009Pro (Heart Rate Series): Effort Check

• Key Features:
  • Chest strap syncs with R7 to show how fuel affects heart rate (e.g., “After gel at mile 14, HR stabilized—fuel worked!”).

FAQs: Troubleshooting Fueling with GPS Watches

Q: How do I know if I’m eating too much/too little?

• Use R7’s post-run summary: A steady pace with no heart rate spikes means fueling is right. If pace drops 30+ seconds/mile post-fuel, you may need more carbs.

Q: What if I hate energy gels?

• R7’s app lets you log alternatives (dates, fig bars, or even potato chunks) to track carb intake—aim for 30g every 45 minutes, regardless of the source.

Q: How to adjust for hot weather?

• R7’s temperature sensor triggers extra hydration alerts: “>85°F = sip water every mile, not every 2 miles.” Add electrolytes to 50% of your drinks to replace lost sodium.

Finish Strong: The Fueling Advantage