Inside Ben Shephard’s Marathon Fuel Plan
TV presenter and endurance enthusiast Ben Shephard came into the London Marathon with one clear focus: fuelling well enough to avoid hitting the wall. His marathon fuel plan centres on consistent carbohydrate intake. He aims for around 30 g of carbs every 20 minutes, targeting roughly 90 g per hour in the early stages via energy gels. This sits comfortably inside research-backed guidelines of 60–120 g of carbs per hour for marathon runners, with faster athletes tending toward the upper end. Importantly, Shephard doesn’t just rely on race-day gels. He builds up his glycogen stores with a carb-heavy breakfast and a solid carb load in the days before the race. His goal is not only to chase a sub-four-hour finish, but also to enjoy the event, which starts with ensuring his body has reliable energy for the full 42.2 km.
Why Fuel Matters: Avoiding the Wall
The infamous marathon wall usually strikes in the second half of the race when glycogen stores run low and your brain and muscles slow you down. Shephard’s structured approach—steady carb intake plus pre-race loading—directly targets this problem. Adequate carbohydrates help maintain blood glucose, delay fatigue, and keep your pace more stable. For everyday runners, this means less shuffling, fewer cramps, and a clearer head in the final 10–12 km. Think of your marathon fuel plan as insurance: if you under-fuel early, you cannot “catch up” later without upsetting your stomach. On the other hand, practising higher carb intakes in training teaches your gut to handle gels and drinks at race pace. When done well, good long run nutrition makes the distance feel tough but manageable, instead of like a brutal survival march to the finish.
Practical Race-Day Eating and Drinking You Can Copy
You do not need a celebrity coach to copy the basics of Shephard’s approach. Start with breakfast: choose an easily digested, high-carb meal such as toast with jam, porridge with a little honey, or a plain bagel. Eat it 2–3 hours before the start, then top up with a small carb snack closer to your wave time if needed. During the race, aim for 60–90 g of carbs per hour through gels, chews, or isotonic drinks—similar to Shephard’s 30 g every 20 minutes. Space your gels to align with water stations so you can wash them down. Keep hydration simple: sip little and often rather than gulping large amounts, adjusting based on heat and sweat rate. Above all, replicate this schedule on your longest training runs so your stomach and pacing strategy are already used to it by marathon day.
Mind Games: The Simple Mantra That Keeps You Moving
Fuel gets your body to the start line; mindset gets you to the finish. Shephard leans on a deceptively simple mental trick inspired by Haruki Murakami’s running memoir: reminding himself that “the end is inevitable.” When the marathon turns “really horrible,” he repeats this line, knowing that every step brings him closer to relief and a sense of pride. He also uses music strategically, putting on a big, uplifting track when he needs to mentally step out of the discomfort and lock into rhythm. You can borrow this approach by choosing a short phrase—such as “keep moving forward” or “strong and steady”—and rehearsing it in training. Pair it with a preselected playlist reserved for tough miles. By the time race day arrives, these cues become familiar tools to steady your breathing, reset your focus, and carry you through rough patches.
Testing, Tuning, and Handling Race-Day Surprises
Even Shephard admits he did not fuel every long run perfectly, which left him slightly anxious before race day. Take this as a nudge to refine your long run nutrition early. Use your key long runs to test different gels, carb drinks, and breakfast options, noting how your stomach reacts at various paces. If you experience cramps or nausea, scale back the carb dose slightly, take smaller sips of fluid, and slow down until things settle. In hot conditions, prioritise regular sips and consider slightly lighter, saltier fluids; in cooler weather, avoid overdrinking just because water is available. Finally, accept that no plan is flawless. Build flexibility into your marathon race day tips: carry a spare gel, have a backup mantra, and be willing to adjust pace if needed. Preparation plus adaptability is the real secret behind a strong, confident finish.