LOLZLetter 298 | How Sarah Fueled Her Way With Candy to a 3:31 Marathon

Nov 04, 2024

Welcome,

What a weekend. I ran my fastest half marathon, 1:31.32, in 3 years, at the Las Vegas Half Marathon. Truthfully, I'm a bit disappointed because the wind really knocked me out, especially because we had almost exclusive headwind from miles 7-13.1. I know I'm in sub 90 shape again and if it hadn't been windy, I think I would have gotten there again. Oh well, proud of my effort.

For the next couple of weeks, I’ll be adding a mini-series on athletes who have fueled with nontraditional items, and it just worked. This week, I'm talking to Sarah Carlson from Chicago, who has fueled her way to a 3:31 marathon.

To see previous fueling newsletters:

Ever heard of fueling a marathon with gummy worms? Meet Sarah Carlson, a seasoned marathon runner who swears by candy for keeping her energy high during long races. In a world of gels, bars, and meticulously crafted fueling plans, Sarah’s unique strategy is as refreshing as it is effective. I sat down with Sarah to learn more about her fueling style and why it works.

How did you get started?

Honestly, it started out of sheer desperation! I was in my third marathon, and I’d run out of the gel packets I normally used and I stupidly realized this the night before the race. I could feel my energy dropping fast, and the only thing I had on hand was a handful of gummy worms that I’d tossed in my bag that morning. I figured, ‘Why not?’ So, I ate them and ended up running a marathon PR of 3:31.

Sarah’s improvised solution turned into her signature fueling strategy. Since that moment, gummy worms and other candies have become her go-to snacks for every race. She realized that it gave me just the boost she needed without upsetting her stomach or feeling too heavy, After that, she thought, why not just keep using them?

What makes candy such a good fuel source for you?

Sarah’s strategy may seem unusual, but she’s onto something. While most runners rely on sports-specific fuel with carefully balanced carbohydrates, electrolytes, and sugars, candy offers a simple, effective boost of quick-digesting carbs.

"The sugars in candy are fast-absorbing, which is exactly what you need mid-run," Sarah explains. "When you’re 15 miles in, you’re not thinking about long-term fuel; you just need something quick."

Plus, she appreciates that candy is often easier on her stomach than some gels or bars, which can contain more complex ingredients that cause discomfort. "With candy, it’s simple, it tastes good, and I’m not going to get hit with that ‘gel gut’ feeling you sometimes get with other products."

Why do you think more runners don’t use candy as fuel?

Sarah believes it boils down to habit and brand marketing. "Sports nutrition companies have done an amazing job promoting the benefits of their products, and I think it’s led people to believe that only those specialized products work," she says. "But in the end, the body just needs sugar and carbs...whether that comes from a gel or a gummy worm doesn’t matter as much as people think."

That being said, she recognizes that candy may not be for everyone. "Some people really need the extra electrolytes in gels, especially in hot races. I usually have a sports drink or electrolyte tabs to make up the electrolytes.

You also have to think about how to store it. I use mini ziploc bags which can fit into my shorts pocket. It’s a little bit bigger than a traditional gel package, but not by much. In fact, I think it’s probably the same size as a UCAN packet haha.

Do you use any specific types of candy for different parts of your race?

For her marathons, Sarah has crafted a specific fueling plan that keeps her energized without overwhelming her stomach. Here’s how she breaks it down:

Mile 5-8: She starts with a handful of gummy worms, which are gentle on her stomach and give her a steady energy boost as she settles into the race.
Mile 12-15: Around halfway, Sarah switches to gummy bears or Swedish Fish, choosing candies that take a bit longer to chew. This helps her slow down for a moment, savor the taste, and stay fueled as the miles start to add up.
Mile 18-20: This is when Sarah brings out the “wake-up” candies. She turns to sour gummies or Skittles for a sharper, more intense flavor that gives her a quick pick-me-up.
Mile 23 and beyond: For the final stretch, Sarah usually has a few pieces of candy left—just enough to carry her to the finish line. She’ll pop a few as needed, savoring the last bit of sugar to help power her through to the end.

Why can candy actually work for fueling?

It’s all about the sugars. Candy like gummy bears, Skittles, or Swedish Fish is packed with simple carbohydrates that are quickly absorbed by the body, providing an immediate source of energy. When you’re mid-race, your body can digest these sugars rapidly without needing to break down complex carbs. For those who can stomach it, candy can be just as effective as traditional sports gels.

However, candy lacks the electrolytes found in sports-specific fuels, so it’s best to pair it with electrolyte-rich hydration drinks or salt tablets if you’re running longer distances.

What would you say to runners who are curious about trying candy for fuel?

Just give it a shot! Start with a few candies on a shorter training run and see how you feel. You don’t need to overhaul your whole strategy, but having some candy on hand can be a great backup. Plus, it’s a little boost to your mood. Sometimes you just need something fun out there on the course.

Thank you Sarah for your time!