London Marathon Course Nutrition & Strategy Guide
On-Course Nutrition Setup
- • Drink Partner: Lucozade Sport (Orange, ~30g carbs per bottle/pouch)
- • Gel Partner: Lucozade Sport Dual-Fuel Gels (~30g carbs per packet)
- • Gel Stations: Provided only at Mile 14, Mile 19, and Mile 23.
- • Drinks Stations: Located every 2 to 3 miles across the course.
The "Lucozade Shock" Warning
Lucozade Sport relies heavily on high-osmotic glucose and sucrose. If you have not practiced drinking Lucozade at race effort during your 18–20 mile training runs, taking it at Mile 15 can trigger sudden cramping or gastrointestinal distress. Carrying your tested personal fuel is strongly advised.
Course Elevation & Glycogen Traps
The first 5 kilometers dropping down from Blackheath and Greenwich are fast and net-downhill. Fueled by adrenaline and massive crowds, runners consistently clock splits 15–20 seconds faster than marathon pace. This early surge burns pure glycogen instead of fat reserves. Begin taking fuel early—within the first 25 minutes—to protect your glycogen stores for the tough Canary Wharf miles (Miles 17–21).
Hydration & Water Pouches
London uses Buxton water pouches. These can be slippery underfoot and create choke points at stations. Grab a pouch, move through the zone, take small consistent sips, and supplement with sodium chews to prevent blood sodium dilution on mild spring race days.