St. George Marathon
A net-downhill Boston qualifier from the Pine Valley Mountains to St. George. A cold mountain start, the Veyo climb near mile 8, then about 2,500 feet of descent into a dry desert finish that warms quickly.
At the St. George Marathon, plan 400 to 800 mg sodium per hour, and 800 to 1100 mg for salty sweaters on a warm year. The 7 AM mountain start is cold, but the course drops about 2,500 feet into a dry desert finish that warms fast, so start sodium early rather than waiting for thirst.
St. George Fueling Plan
For a 165 lb athlete finishing St. George in about 4 hr, plan roughly 75 g of carbs, 650 mg of sodium (900 mg for a salty sweater) and 700 ml of fluid per hour. That is about 300 g of carbs and 2,600 mg of sodium across the race.
| Finish time | Carbs | Sodium | Fluid |
|---|---|---|---|
| Front of field2 hr 45 min | 75 g/hr210 g total | 650 mg/hrsalty sweater 900 mg | 700 ml/hr1.9 L total |
| Mid-pack4 hr | 75 g/hr300 g total | 650 mg/hrsalty sweater 900 mg | 700 ml/hr2.8 L total |
| Back of pack5 hr 30 min | 70 g/hr390 g total | 650 mg/hrsalty sweater 900 mg | 700 ml/hr3.9 L total |
Computed by the free sodium and carb calculators for a 165 lb athlete in mild conditions. Fluid is a planning figure for what to carry, not a drinking schedule: on the day, drink to thirst. Your own numbers move with body weight and sweat rate.
Where The Sodium Math Bends
St. George starts at its high point, 5,240 ft, and finishes at 2,680 ft, a net drop of 2,560 ft. Cramping tends to cluster on the long climbs and the descents that follow them.
- Mile 0, Central start, 5,240 ft
- Mile 7, Veyo, 4,451 ft
- Mile 8, Top of Veyo hill, 4,550 ft
- Mile 11, Dammeron Valley crest, 4,700 ft
- Mile 16, Snow Canyon, 4,060 ft
- Mile 26.2, St. George finish, 2,680 ft
| Climb | Miles | Gain | Avg grade |
|---|---|---|---|
| Veyo hill | 7 to 8 | 99 ft | 1.9% |
| Veyo to Dammeron Valley | 8 to 11 | 150 ft | 0.9% |
What's On Course
Aid stations come at miles 3, 5, 7, 9, 11, 13, 15, 17, 18, 19, 21, 22, 23, 24 and 25 and at the finish, every one with water and Gatorade. e-Gel (37 g of carbs) is at miles 7, 11 and 19 only, so carry your own for the long gaps between them. Ice starts at mile 21. Runners must reach mile 23.1 by 1:15 PM, and the finish closes at 2:15 PM.
| Mile | Station | Cutoff |
|---|---|---|
| 3 | Mile 3Water, Gatorade, fruit | |
| 5 | Mile 5Water, Gatorade, fruit | |
| 7 | VeyoWater, Gatorade, e-Gel, fruit, medical | |
| 9 | Mile 9Water, Gatorade, fruit, medical | |
| 11 | Dammeron ValleyWater, Gatorade, e-Gel, fruit, medical | |
| 13 | Mile 13Water, Gatorade, fruit, medical | |
| 15 | Mile 15Water, Gatorade, fruit, medical | |
| 17 | Mile 17Water, Gatorade, fruit, medical | |
| 18 | Mile 18Water, Gatorade | |
| 19 | Snow CanyonWater, Gatorade, e-Gel, fruit, medical | |
| 21 | Mile 21Water, Gatorade, fruit, ice, medical | |
| 22 | Mile 22Water, Gatorade, medical | |
| 23 | Mile 23Water, Gatorade, fruit, ice, medical | |
| 23.1 | Snow Canyon Parkway and SR 18 | 1:15 PM (6 hr 15 min) |
| 24 | Mile 24Water, Gatorade, fruit, ice, medical | |
| 25 | Mile 25Water, Gatorade, fruit, ice, medical | |
| 26.2 | FinishWater, Gatorade, fruit, ice, medical | 2:15 PM (7 hr 15 min) |
Source: St. George Marathon information and aid station amenities, 2026
45-80°F · low humidity
Climate
mild
Humidity
low
Cutoff
Mile 23.1 by 6 hr 15 min
10-yr avg high
72°F
10-yr avg low
51°F
Record high / low
89° / 37°F
Years with rain
40%
The Cumulative Deficit Window
St. George is two races in one morning. The 7 AM start sits above 5,000 feet near Central, often in the 40s, so runners start cool and drink little. Then the course falls about 2,500 feet into the desert, where temperatures climb into the 70s or low 80s by the time most of the field finishes, in dry air that hides how much you sweat. The climb up Veyo hill near mile 8 spikes effort early, and the long, fast descent that follows loads the quads hard, which is where cramping tends to start. Because the start is cold and the heat arrives late, most runners take too little sodium in the first half and pay for it in the last 10K.
Key Considerations
- Start sodium early even though the start is cold. The warm finish arrives after you have stopped feeling thirsty.
- Most runners need 400 to 800 mg sodium per hour here, more for salty sweaters or on a warm year.
- Respect the descent. Thousands of feet of downhill pounding is a cramping risk on its own, so reach the long downhill fueled rather than behind.
- Dry desert air evaporates sweat quickly. In the last 10 miles, take sodium with your fluid at the aid stations, not water alone.
Who Finishes, And How Fast
St. George Marathon 2026 results
Men winner · 2026
Eric Nelson
2:15:23
Women winner · 2026
Morgan Nokes
2:30:01marathon debut
Free Tools, Pre-Filled For St. George
Tap any tool. We pre-load your event, climate, and sweat profile. Adjust your weight and finish target and the plan generates instantly.
Sodium plan
Per-hour sodium and fluid targets for St. George conditions.
Carb fueling
Hourly carb targets and a fuel menu calibrated to your weight and the St. George duration.
Heat protocol
10-14 day adaptation plan if you're racing into a warmer climate.
Hydration audit
Weigh-in test that converts a 60-minute training session into a measured sweat rate.
Caffeine timing
Pre-race dose, mid-race top-ups, and race-week taper protocol for St. George timing.
Dig Into The Science
Sodium Calculator for Endurance Athletes (Free Tool)
Sweat sodium varies 3 to 4x across athletes. A free sodium calculator that sets an hourly target from your body, sweat history, and race-day climate.
How to Build the Perfect Sports Drink Powder for Races
Make your own endurance sports drink: carb ratios, sodium targets, osmolarity, and why I add Beetroot Pro to every bottle. Saves $1,800 a year vs Maurten.
Stop Leg Cramps: Supplement Protocol & Risk Calculator
Leg cramps have two causes: electrolyte depletion and neuromuscular fatigue. Score yours with the free calculator, then load the 5 supplements that fix both.
Your St. George Plan,
Built From Real Data.
Pro unlocks a per-segment sodium, fluid, and carb schedule keyed to the actual course: the cold mountain start to Veyo, the long descent through the middle miles, and the warm desert finish into St. George.
- Your sweat rate, from a weigh-in test or your best estimate
- Per-leg sodium, fluid, and carb schedule keyed to the course profile
- Branded, printable PDF
- Post-race feedback capture so the next plan is sharper
Per race
Every race
Unlimited race plans today. Strava connection and the multi-event calendar are still in development.
Free tools stay free, always
About St. George
How much sodium should I take per hour at the St. George Marathon?
Most runners need 400 to 800 mg per hour, and salty sweaters 800 to 1100 mg on a warm year. Take it steadily from the start, because the cold mountain miles hide the need and the warm desert finish exposes it.
Is the St. George Marathon downhill?
Yes. The course starts above 5,000 feet near Central, Utah and finishes at about 2,700 feet in St. George, a net drop of roughly 2,500 feet. The main climb is Veyo hill near mile 8; after that it is mostly downhill to the finish.
How hot is the St. George Marathon?
The 7 AM start is usually cool, often in the 40s at altitude. The finish in St. George is typically in the 70s or low 80s in dry desert air, so the heat builds through the second half.
How fast do runners finish the St. George Marathon?
The 50th edition in 2026 was won by Eric Nelson in 2:15:23 and Morgan Nokes in 2:30:01, her first competitive marathon. The course record is 2:13:56, set by Jake Heslington in 2025. It is a popular Boston qualifier, and runners must reach mile 23.1 within 6 hours 15 minutes of the start.