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Now that you know what to eat before your long run, the next question is…
What should I eat or consume during my long run?
When you run for under 90 minutes, most of your energy comes from stored muscle glycogen. However, if you’re running for longer than 90 minutes, the sugar in your blood and liver glycogen become more important because your stored muscle glycogen gets depleted. Basically, if you are running for more than 90 minutes, it would be smart to fuel on the run to prevent yourself from running out of energy (bonking). Simple carbohydrates are the easiest form quick absorbing energy.
There are several ways to get adequate carbohydrates on a run:
- The simplest and most obvious way to get carbohydrates on a run is through sports drinks. My stomach has trouble with them, but try giving them a shot and see if they work for you.
- Some people prefer to eat solid foods, but they should be small and easy to carry. There are numerous products on the market, such as energy gels, bars, and even sports jelly beans, designed for runners to eat while running. I really like Clif Shots and they work well for me.
- Other runners prefer to eat pretzels, candy, or dried fruit. I know some crazy people that even drink beer
Start experimenting with different foods, gels, and bars on your long runs to see what works for you. Again, what works well for some, might not work for others.
As a rule of thumb, you should probably take in about 100-250 calories for every hour (or 30-60 grams of carbohydrates) of running.
This will vary depending on your height, weight, and running intensity, but it serves as a great base to experiment with. This is one of the reasons why we train!
The idea behind this principal is that you should being fueling before the onset of fatigue. If you begin to take in fuel when you are starting to feel run down, it might be too late and your body may not recover. However, if you begin fueling early, you’ll be much better off during the final miles.
How do you fuel on a long run?
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{ 5 comments… read them below or add one }
I love oats before a long run.
Kathleen @ KatsHealthCorner recently posted..FAQ!
I vary my pre-run meal based on how hungry I am and how long I’m running, but usually it’s toast and nut butter, cereal and trail mix with almond milk, or today I had yogurt and a homemade scone because I had them around. Totally agree that everyone needs to find what works for them and their stomach!
I take either Clif shots or Gu. They’re easy to carry and I take them along with water. They’ve worked well for me!
Alaina recently posted..Vegas Eats
I think the only thing I can eat on a long run is a gel… I mean, how would I bring a gatorade on a run or ear a bar? In tri’s though, I’ve grabbed an orange slice at aid stations and that fruity flavor does wonders.
Chuck recently posted..Chuck- Off the bike
I mix Gatorade and water and plant it on my running path, or use a GU. Actually, when I ran my 1/2 last year, the first time I used a GU was in the race. Long story, but fortunately it sat just fine on my stomach!
Caitlyn (A Spoonful of Life) recently posted..Speed Eating
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