Sports & Fitness

Fuelling a Marathon the Right Way

How marathon runners plan food and drink before and during a race.

B29 min

Lesson progress0 / 10 sentences

Sentence 1 of 10

Press Space Play/Pause · Shift+Left Tua 3s · Tab Replay · ←→ Move

Type what you hear (Bấm vào bất kỳ từ nào trong bài để tra từ điển 1-click)

Focus on stressed words first, then fill in the smaller connecting words.

Make your best attempt before using a hint. Mistakes help your ear improve.

After checking, repeat the whole sentence and match its natural rhythm.

1Marathon runners must think carefully about food long before race day arrives.

2During the final week, they increase their intake of bread, rice, and pasta.

3This extra carbohydrate is stored in the muscles as ready-to-use energy for the race.

4On the morning of the race, a light breakfast about three hours beforehand works best.

5Many runners also carry small gels to eat during the race itself.

6Hydration matters just as much as food, especially on hot and humid days.

7Drinking too little causes cramps, while drinking too much can be dangerous.

8Experienced athletes practise their eating plan during training, never on race day.

9After finishing, a meal with protein and carbohydrates helps the body recover faster.

10Good fuelling can turn a painful struggle into a strong, confident run.

Enter CheckCtrl ReplayEsc Skip[] Move