Gold Coast Marathon Prep & Fuelling Your Race with Run2PB Experts!

In the latest episode of the Better With Running Podcast (Episode 253) , hosts Chris Armstrong and Zac Newman are joined by fellow Run2PB coach Matt Davy for a special Gold Coast Marathon deep dive. They also welcome back Run2PB athlete and Accredited Practising Dietitian, Liam Beecroft , for an invaluable discussion on sports nutrition for runners. This episode is packed with essential advice for anyone tackling a big race or looking to optimize their daily fueling and recovery.

Part 1: Gold Coast Marathon Race Week Insights with Matt Davy

Coach Matt Davy kicks off the episode with crucial guidance for athletes heading into race week, drawing from his own extensive marathon experience.

Tapering Truths & Mental Game: Matt emphasizes that feeling "sluggish" or having "dead legs" during the taper is completely normal and a sign your body is adapting and getting stronger. He advises runners to resist the urge to "test" themselves with hard efforts, stressing the importance of trusting their training. The conversation highlights the increasing social pressure on runners, with Matt encouraging athletes to focus on their personal "process" rather than external numbers or goals. Matt states, "If we nail the process, then the win will take care of itself". Mental preparation is key, with Matt suggesting visualizing success, especially at challenging points like the 31K mark on the Gold Coast course (where many people tend to pull out) , and having a mantra to push through discomfort.

Race Day Logistics & Strategy: For the Gold Coast Marathon, Matt recommends picking up race bibs early (Friday or Saturday) to avoid queues and suggests not spending too much time walking around the expo to save energy. He advises practicing aid station strategies, even considering starting with your own water bottles to avoid the initial crowded stations, especially given the early dark start. Zac adds the importance of having all your kit sorted the night before and knowing your transport plan to the start line to minimize race morning stress. Both coaches reiterate the vital advice: "Don't try anything new on race day".

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Part 2: Fuelling for Performance & Recovery with Liam Beecroft

Liam Beecroft, a 2:37 marathoner and an Accredited Practising Dietitian, provides a comprehensive yet practical overview of runner's nutrition. He stresses that while "1%ers" (like beetroot juice) can matter, they don't replace fundamental fitness or a solid nutritional base. Liam explicitly states, "1% is matter, but they don't matter at all at the same time".

• Pre-Run Fuelling: Liam explains that pre-run nutrition effectively begins the day before, especially the night before, with carbohydrate-dense meals. For pre-session fuel, he advises starting with liquid carbohydrates if solids are hard to tolerate, gradually progressing to easier-to-digest foods like "lollies in the morning, or a gel" , and then to more complex carbs like "toast, crumpet, muffin" for sustained energy. He recommends experimenting with timing, suggesting, "Start with an hour, and then move the dial".

  
  

During-Run Fuelling & Recovery Benefits: Liam introduces the concept that even "during your run, can also start before you run". He advises practicing fueling on easy runs first, rather than long runs, to gauge gut tolerance, saying, "don't start with trying it on a long run". Crucially, he highlights that consuming gels or simple carbohydrates during runs, even shorter ones like 80-90 minutes, significantly aids in post-run recovery by topping up fuel stores. Liam firmly states, "Nothing replaces nutrition, nothing at all" , emphasizing that eating for recovery is non-negotiable, even if you don't feel hungry.

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• Post-Run Recovery & Supplements: The optimal "recovery window" is as soon as possible, ideally within 30-60 minutes post-run, to kickstart muscle repair and glycogen replenishment. Both carbohydrates and protein are vital for recovery. Liam debunks the myth that the body can only digest 30g of protein at a time, explaining it will hold onto excess protein. For general supplementation, Liam personally takes daily Vitamin C (for immunity) , B12 (due to low meat intake) , and an iron supplement (as an insurance policy for runners).

  
  

Race Day Nutrition & Hydration (Specifics): For race week carb-loading, Liam recommends swapping out high-fiber foods for increased portions of simple carbohydrates, aiming for "less bulk in our stool" for race day. His personal race morning breakfast includes "steamed rice... crumpets with jam, and then... Nutrigrain". He strongly advises consistent hydration throughout race week and, for the Gold Coast's potentially "toasty" weather, to "stop at every cup station" for fluid.

• Final Nutritional Wisdom: Liam's overarching advice is not to overcomplicate nutrition. He stresses the importance of enjoyment, telling runners to "Eat whatever you want to" after a session because they've worked hard. He concludes by reminding listeners that running is a simple sport, and "Eating is just as simple as well". He also provides a disclaimer, "Don't come to me because I don't work in that field" , for individual dietetic advice, but encourages listening to your body: "You know yourself best".

For details on finding a sports dietician:

⁠https://www.sportsdietitians.com.au/⁠

With thanks to Oat Running Socks our partner, visit ⁠www.oatrunning.com.au⁠

Listen to the latest episode of Better with Running Podcast.

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