Training for a marathon requires commitment, consistency, and a strategy to maintain energy levels over long distances. Whether you are an experienced runner or tackling your first London Marathon, the right nutrition and energy management can make all the difference.
How Does Caffeine Help Long Distance Runners?
Caffeine is widely recognised for its performance enhancing benefits in endurance sports. Research shows that caffeine can:
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Reduce perceived effort, making running feel easier for the same exertion
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Increase endurance, helping you maintain pace for longer distances
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Boost mental focus and reaction time, keeping you alert in the later stages of the race
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Mobilise fat stores for energy, helping to delay glycogen depletion
Many marathon runners use caffeine as part of their training and race strategy, but the key is finding the right format and timing.
Why BELTER is the Best Caffeine Source for Runners
BELTER caffeine pouches offer a fast, effective, and stomach-friendly way to boost energy and endurance. With no need for bulky drinks or gels, BELTER provides a precise caffeine dose, absorbed through the gums for rapid energy release, helping you stay focused and strong from start to finish.
Most runners rely on coffee, energy drinks, or caffeinated gels, but these can cause stomach discomfort, bloating, or crashes, especially over long distances. BELTER eliminates these issues by offering:
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No stomach irritation as it is absorbed via the gums, not the digestive system
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Zero calories with no added sugar or artificial sweeteners
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Fast absorption with no waiting around for energy to kick in
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Precise dosing to easily control caffeine intake without overloading
How to Use Caffeine for Marathon Training and Race Day
One of the biggest mistakes runners make is not having a caffeine strategy. Timing and dosage matter when using caffeine to enhance endurance and delay fatigue.
During Training
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Use BELTER before long runs and tempo sessions to push through fatigue
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Take a pouch when you feel an energy dip to keep your pace steady
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Experiment with timing so you know what works best for race day
On Race Day
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Pre race: Take a BELTER pouch 30 to 45 minutes before the start for an initial energy boost
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Early race: Around mile 8 to 10 to sustain energy levels
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Mid race: At mile 16 to 18 to delay hitting the wall
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Final miles: A last pouch at mile 22 to 24 to push through to the finish
Since BELTER is quick and easy to use, you will not need to fumble with gels or worry about water stops. Just pop a pouch in and keep running.
Does caffeine really help with running performance?
Yes, caffeine has been shown to improve endurance by reducing perceived effort, enhancing focus, and mobilising fat for fuel, helping runners sustain performance for longer.
How much caffeine should I take before and during a marathon?
A common guideline is three to six milligrams of caffeine per kilogram of body weight. Each BELTER pouch contains a controlled dose, making it easy to manage intake without overloading.
Can caffeine cause stomach issues during a marathon?
Traditional sources like coffee, energy drinks, and gels can lead to stomach upset. BELTER is absorbed via the gums, bypassing digestion, making it ideal for runners with sensitive stomachs.
When should I take caffeine during the race?
Timing matters. A good strategy is pre race, early race, mid race, and near the finish, ensuring sustained energy levels without sudden crashes.
Is it okay to train with caffeine?
Absolutely. It is recommended to use caffeine in training to understand how your body reacts. Never try something new on race day, your body should already be familiar with the effects.
The right caffeine strategy can make a huge difference in marathon performance. BELTER provides a fast, effective, and stomach friendly way to boost energy, improve endurance, and stay mentally sharp without the hassle of drinks or gels.
If you are preparing for the London Marathon, incorporating BELTER into your training plan can help you train smarter, run stronger, and finish faster.
