The term “greatest of all time” is not used lightly in the world of long-distance running. For Eliud Kipchoge, that label has weight because it’s grounded in consistent dominance: world records, marathon victories, and the extraordinary feat of breaking the two-hour barrier for the distance.
As he prepares for what may be his final major marathon at the 2025 TCS New York City Marathon on November 2, the spotlight now shines not only on his pace and record books, but also on how he nourishes and monitors his body so precisely.
In this article, we’ll dig into the key components of Kipchoge’s diet and fueling strategy–from his use of glucose monitors to his culturally rooted meals, and explore what every runner (elite or not) can learn from his approach.
1. Monitoring from the Inside Out: Technology Meets Nutrition
Kipchoge isn’t just a runner with natural talent; he’s a modern athlete who uses data to inform every aspect of his performance. One of the most intriguing features of his routine is his use of a continuous glucose monitor, the Lingo sensor from Abbott, which tracks his blood glucose levels in real time. He wears it alongside his heart-rate watch to ensure he knows exactly when his body demands more fuel or hydration.
Why does this matter? Because dehydration, in Kipchoge’s view, is not always visibly obvious; it can silently raise blood sugar levels. With the CGM’s data, he can see when his glucose is elevated due to fluid loss and respond by hydrating before the effects cascade into fatigue or reduced performance. This proactive model is rare even among elite athletes, but it gives Kipchoge a key advantage: insight into his internal state when his body is working at the edge.
For everyday runners, the takeaway is this: while you may not need a CGM, being aware of how your body reacts to training, hydration and recovery is essential. Extraordinary results often come from finely tuned adjustments, not solely from raw effort.
2. The Simple, Grounded Diet of a Marathon Master
When you picture a world-class athlete’s diet, you might imagine complex meals, supplements and rigid menus. For Kipchoge, the foundation is refreshingly simple but carefully orchestrated. In the lead-up to long runs, he focuses on carbohydrate-rich meals to stock up for the effort ahead–on one training day he mentions “carbo-loading” before a 30- to 40-kilometer session.
After long runs, his recovery plate often looks like this: tea, bread, rice with beans, and ugali (a Kenyan corn-meal dish). These meals are unglamorous but deeply effective–providing easily digested energy, key nutrients and a consistent structure his body understands.
What stands out is that Kipchoge doesn’t chase gimmicks. He relies on whole foods, culture-rooted meals and routine. This kind of consistency—paired with smart timing–allows his training to build week after week. For non-elite runners, this reinforces a powerful concept: you don’t need the most exotic diet; you need the one your body can adapt to and sustain.
3. Fueling During Training and the Race Day Strategy
Fuel isn’t only about what happens before and after workouts; it’s also how you manage energy during training and competition. Kipchoge uses the sports-drink brand Maurten during his long runs, spacing out intake at aid stations to maintain glucose levels and hydration.
He links this with his CGM readings: if his glucose reading rises or hydration flags, he proactively refuels. That level of precision extends into marathon race day itself.
He explains that when hydration is maintained properly, his recovery after the marathon is faster and less punishing—he avoids the “I’ve given it all”-feeling, and instead finishes strong and recovers well. For serious runners, this approach reinforces the triad: hydration + fueling + data-aware response. Even if you don’t have access to elite technology, planning your fuel timing, spacing in-race calories and managing hydration can elevate performance significantly.
4. Recovery, Listening to the Body, and Longevity
Diet and fueling are inseparable from recovery and longevity, and Kipchoge treats them as equal pillars of his regimen. After key efforts, he incorporates ice baths, massages and active recovery. Perhaps most notable is his discipline in listening to his body: if he wakes up and doesn’t feel well, he won’t force a full session; instead he adapts. “When I don’t feel really good, I train according to where my body is,” he says.
Nutrition supports this too. Because his training load is high, his diet must ensure both performance and resilience–for example, his emphasis on whole foods ensures his body has the building blocks to repair and adapt. For veteran runners or those thinking long-term, his mindset is key: training is important, but so is how you recover, how you eat and how you adapt. Consistency beats intensity when it comes to a career that spans decades.
“What motivates me to run is that I want to make this world a running world,” he said. “I truly believe that through running, people can be free in life, and it can help to improve their overall health, giving them even more freedom. That’s what keeps me still motivated. To get people to go out of their doors and run.”
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