If you’re a long-distance runner or training for a marathon or half marathon, it’s important to figure out how to sustain your energy during those long runs efficiently. Mid-run fueling is vital to avoid hitting the wall—a condition where glycogen stores in the liver and muscles get depleted, leading to fatigue. However, deciding what, when, and how much to eat during a long run can be a tricky puzzle to solve.
In this article, we’ll explore why fueling during a long run is important, what types of nutrients you should focus on, and we’ll offer practical, tried-and-true tips on how to eat and drink during the run.
Why is Fueling Necessary During Long Runs?
When you participate in long-distance running, your body slowly uses up your glycogen stores, the main type of stored carbohydrates. Once these stores get depleted, your body starts using fat as a fuel source, which can be an inefficient process and often results in fatigue, muscle cramps, and decreased athletic performance.
Consuming the right mid-run nutrients, primarily carbohydrates and electrolytes, can extend your glycogen stores or replenish them on the go, preventing the dreaded hitting-of-the-wall scenario. It helps maintain energy levels and improves recovery, leaving you feeling more energetic and less sore post-run.
What to Eat
The goal of mid-run fuelling is to provide your body with easily digestible carbohydrates to keep your muscles working and your energy levels steady.
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Gels and Energy Chews: These are handy resources of easy-to-digest carbohydrates that can be consumed during a run. They’re especially designed to give you a quick shot of energy.
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Sport Drinks: Besides providing carbohydrates, sports drinks contain electrolytes that can help replenish those lost through sweat.
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Energy Bars: These can work during a longer run where you can pause for a bit to consume them. They contain a balanced ratio of carbohydrates, protein, and fats. However, it’s crucial to try them in your training first before using them in a race.
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Natural Foods: Bananas, dates, and honey sachets are excellent natural sources of carbohydrates that can be used for mid-run fueling. They’re not only healthier but also come with fibre, vitamins and minerals that are beneficial for overall health.
When to Eat
As a rule of thumb, for any activity lasting longer than 60-75 minutes, you should consider mid-run fueling. Ideally, you should start fueling 30 to 60 minutes into your run and then every 15 to 20 minutes thereafter.
How Much to Eat
The amount of fuel you need while running depends on your body weight, running pace, weather conditions, and personal preference. A good place to start is roughly 30-60 grams of carbohydrates per hour of running.
Bottom Line
Remember, everybody is unique, and what works for one may not work for another. It’s important to experiment with different fuel sources, timings, and quantities during your training runs to figure out what suits you the best.
Choosing the correct fueling strategy can make the difference between trudging painfully to the finish line and crossing it with a triumphant sprint. Your long run is a perfect training ground to test out different fueling techniques, so don’t shy away from experimentation. Happy running!
