Get our best tips on how to refuel your body in the refreshment zones so you can run to the finish line for your well-deserved medal.
Plan your visit
All the Copenhagen Marathon refreshment zones are located on the right side of the road. On the first tables are the elite runners’ bottles. Then you will be served water, energy drinks – and water again. Before you get to the zone, you should think about what you want to drink.
Use the entire zone
It’s tempting to run to the first cup on the first table. This can quickly cause a traffic jam, so use the entire zone and choose a cup further down the line where there is more space.
Drink, drink, drink
Drink a little at all zones – even if you’re not thirsty. If you wait until you feel thirsty to drink, it takes a long time to restore your fluid balance. Plus, there is a risk that you can ‘drown’ your stomach by drinking too much at once.
Avoid stopping
It’s fine to slow down in the depot, but don’t stand still. Run in, grab what you need and head out again. This leaves more room for the next runners and prevents someone running into you from behind if you suddenly stop.
Drink efficiently
Squeeze the cup slightly at the top to make it elipse-shaped. This makes it much easier to drink from while running.
Pay attention
A refreshment zone can be a bit chaotic, and not all runners are equally experienced in using them. That’s why it’s important to pay extra attention to the other participants, so turn off your music and look carefully when you enter the zone.
Gels
If you bring your own gels along the way, it’s a good idea to take them just before a refreshment zone. That way you can have a cup of water to rinse your mouth. Remember to dispose of your packaging in the drop zones, which are set up before and after the refreshment zones.
Thank you!
If you have the energy, thank the volunteers on the other side of the table and give them a smile. That’s how they refuel their energy.
Bonus tip:
As part of your training for the Copenhagen Marathon, it’s a good idea to practice eating and drinking while running. You may also want to try out the HIGH5 products that will be served on the course. You can read more about the HIGH5 products on the page in the link below.