How to prepare for endurance runs

Endurance runs such as a marathon or half marathon demand more than just strength and willpower. You need quality training, properly set-up nutrition, sufficient hydration and kit that actually works.

Together with the organisers of the ČSOB Bratislava Marathon, we've put together a series of 4 short videos that explain step by step how to prepare for an endurance run. In this article you'll find a summary of all the topics. The first two parts are already available, and we'll add the rest soon.

Part 1: What to watch out for

Preparing for an endurance run starts long before the starting gun goes off. Training alone isn't enough – what you eat, how you sleep, how you get your head in the game and how you organise the day before the race all matter. In this section we'll look at the key areas of preparation that will help boost both your comfort and your performance during the run itself.

✅ Key points:

• Preparation should start several days in advance – with the focus on nutrition and hydration.
• The day before the race we recommend lighter meals and no experimenting with new foods.
• Your mental approach helps too – know the course and visualise your performance.
• It's best to get your kit, supplements and clothing ready the day before.
• Sleep before the event has a major impact on both performance and recovery.

Part 2: How to supplement for an endurance run

Supplementation plays a key role in endurance running when it comes to maintaining energy, performance and recovery. Getting the timing of your supplements right before, during and after the run can significantly affect the result. In this part we sum up the recommendations for each phase of your performance.

✅ Before the run:

• 2 – 3 hours before the start: a light meal and plenty of water
• 30 – 45 minutes before the start:
• PreWorkout (only if you're already used to the product)
• EAA or BCAA – to support stamina and protect your muscles
• Hydro Pro – an electrolyte drink with minerals

✅ During the run:

• Top up fluids and electrolytes regularly (e.g. Hydro Pro)
• Simple carbohydrates in the form of a gel, fruit or a drink
• Don't wait until you're thirsty – hydration should be ongoing

✅ After the run:

• Within 30 minutes of finishing we recommend:
• A protein shake (e.g. Whey100 or Vegan Protein)
• Recover Ease – a complex of minerals and vitamins
• EAA or BCAA – to support recovery and muscle repair

Part 3: How to hydrate for an endurance run

Hydration is often the deciding factor between performing well and hitting the wall. In endurance running, it's not enough to just "drink when you're thirsty". You need to replace fluids and minerals continuously, deliberately and in line with the intensity and the outside conditions. In this section we sum up how to hydrate before, during and after the race.

💧 Before the run:

• Start hydrating the day before – especially if warm weather is forecast.
• On the morning of the run we recommend drinking 400–600 ml of water or an electrolyte drink (e.g. Hydro Pro).
• Don't drink too much at once – spread your fluid intake throughout the day.

💧 During the run:

• Top up fluids at every aid station – ideally in small amounts.
• Avoid drinking excessively – it can cause digestive problems.
• Electrolyte drinks with sodium, potassium and magnesium are the best choice.

💧 After the run:

• Keep hydrating after your effort – ideally with a combination of water and electrolytes.
• A recovery drink or isotonic drink together with a light meal helps too.
• Check the colour of your urine – clear to pale yellow means you're properly hydrated.

Part 4: What kit to choose for an endurance run

Your kit can have a big impact on how much you enjoy the run. On long courses, comfort, functionality and adapting to the weather are crucial. Badly chosen clothing or shoes can do more damage than good training can undo. In this part we'll look at what no runner's kit should be missing.

👟 Footwear:

• Go for tried-and-tested running shoes you've already put at least 50–100 km into.
• Never wear brand-new or freshly bought shoes for the first time on race day.
• Shoes should be half a size bigger – your feet swell slightly during the run.

👕 Clothing:

• Dress for function, not for warmth – your body heats up quickly.
• A technical T-shirt combined with shorts or leggings is ideal.
• If the morning is on the chilly side, go for layers: a thin sweatshirt, arm sleeves, a hat.

🎒 Accessories:

• Well-fitting socks that don't chafe are a must.
• Hydration packs or belts for gels and fluids are handy, especially on longer courses.
• Sunglasses and a cap help out when the sun is strong.
• Every runner appreciates a pocket for an energy gel, tissues or other small bits.