Hello folks, and welcome back; fueling yourself generally is an important part of life, but fueling yourself during long runs is also essential. In today’s video, we’ll be discussing how you can fuel during the long run. So, let’s get started.
For new runners, learning how to eat while running is usually a surprisingly difficult job. Although it is common knowledge that long runs require refueling, by the time we reach this stage of training, it is unclear how to achieve it.
Before we get into details about fueling at different stages of the run, it is essential that we first discuss types of fuel.
You can easily get away with merely taking simple, quickly absorbed carbohydrates and sugars if you want to run for three to four hours, such as energy gels, chews, electrolyte drinks, fruit, or starchy vegetables. But, if you’re jogging for long distances, think about consuming some fat and protein as well. Some ideas include energy bars, individually packaged nuts or nut butter, beef jerky or bars, avocados, or a drink mix that contains both fat and protein. On longer runs, these slower-burning fuel types will help you keep your energy levels consistent. Ensure that you rehydrate your sodium and electrolytes if the weather is hot enough for you to be perspiring a lot. Good options include salt tablets (no more than 1-2 per hour), potato chips, and electrolyte drinks.
Now let’s dig into ways in which you can fuel your body before, during and after the long run.
Fueling your body before the run
When you plan to run for long distances, it is important that you prepare well for it, especially in terms of fueling. So, consuming 200–300 calories of carbs that are simple to digest is something you can start with. You can also eat any solid meal, such as toast with peanut butter and a banana, at least a couple of hours before you go for a run. Not to forget the liquid fuel like a sports drink, juice, or meals with a higher water content like a banana if you eat within 60 minutes or fewer of the start of your run. Usually, runners prefer instant meals such as banana and a teaspoon of almond butter or a smoothie made with two ice cubes, 8 ounces of almond milk, a half banana, and a cup of berries, eaten one to one and a half to two hours before my long runs. A glass of water by your bedside that you can drink as soon as you wake up is a fantastic approach to achieve this. One hour prior to the commencement of your long run or race, drink 8 to 12 ounces of water or another liquid.
Fueling your body during the run
While prepping your body before the run is important, taking care of your fueling during the run is also very essential. When engaging in an activity that lasts longer than an hour, you should ingest 30-60 grams of carbohydrates (or around 240 calories) every hour.
But the toughest part is finding the right balance between too little and too much. That’s because the ultimate goal of fueling during a run is to replenish energy, hydration, and electrolyte (sodium, potassium, chloride) stocks rather than replace them. Keep it simple and only use one source of carbohydrate energy for runs lasting one to two hours. Using a sports drink or gel with water can be a good source of energy as it has all the nutrients and electrolytes that runners require. And also, they are pretty convenient to carry around.
A good way to boost your energy is using a variety of carbohydrates. You can use them in the form of sports drinks, gels, or solid foods that are low in fat, protein, and fiber. These carbohydrates are best for runs lasting more than 2.5 hours. Well, things sometimes don’t go as planned, and you might suffer from stomach problems. That may be a sign that you’re either consuming too much food in a short span of time or that the type of carbohydrate fuel you’re taking isn’t right for your body.
Sports drinks and gels are usually manufactured with a sugar content of 4-6 percent. This concentration will rise if you ingest multiple forms of energy at once, which may result in sugar belly problems (nausea, stomach cramping). It is a good idea to spread out your energy use because of this. Drink a sports drink on its own, for instance, and mix a gel with water to dilute it in your system.
Water intake is essential; therefore, setting a watch alarm for every ten minutes and taking sips of liquid can be useful. And if that doesn’t go well, you can try drinking liquid every fifteen to twenty minutes, but instead of sips, you’ll have to drink a glass or two.
Fueling after the run
Lastly, once you’ve completed your run, your body will require some fueling. After all, it went through a lot on the track. So, treat your body with a meal or a smoothie with 300–400 calories and a 4:1 ratio of carbohydrates to protein. But don’t forget to consume within 30 minutes of finishing your long run. Why? Because it will maintain blood sugar levels, replace muscle glycogen, and repair muscle tissue.
Here are some meal examples that might help you as well. A turkey sandwich with pretzels or an omelet with toast and vegetables. Also, you can try a liquid recovery drink or make a smoothie with protein powder, water, bananas, and berries if it’s hot outside. But in winters, beat that cold with a bowl of hot soup; it will surely taste wonderful. Continue to eat balanced meals and snacks throughout the day that contain three to four parts carbohydrates to one-part protein, and drink water to rehydrate.
Trial and error
One of the thrills of running is experimenting and learning what makes your particular body’s motor buzz. In training, try everything a few times. Some runners have a stomach that is so strong that they are capable of processing practically any type of food intake if you fit this description; kudos to you!
However, familiarize yourself with the nutritional information on items if your stomach is easily upset or prone to sickness, especially when shaking, as jogging frequently does. To determine if it makes a difference, try avoiding products that include common allergies or irritants like gluten, whey, or soy. Bars without gluten or dairy are an alternative. Additionally, if your stomach is sensitive, try to stay away from solid foods. Instead, experiment with items like sports drinks, pureed plant-based foods, dietary shakes, or homemade smoothies.
Carrying the fuel
Once you’re all sorted out about what to eat or drink, the next thing you should be worrying about is how to carry all those calories and fluids in the long run. Fortunately, there are lots of possibilities available thanks to sports equipment producers. You can wear a belt around your waist that carries many small bottles to carry water and other drinks while running, carry a bottle strapped to your hand, or carry a hydration pack strapped to your back while drinking. While none of these are as comfortable as running without having tons of fluid tied to your body, you will grow used to it with time and experience.
There are numerous possibilities in the food category as well. If you run with gels, chews, beans, or other small food packs, you can store them in the extra pouches of a Camelback or hydration pack for very long runs. You can carry them in your running shorts or in the pockets of your fuel belts. On the other hand, a waist pack or small backpack is your best option if you prefer to eat solid food, such as the PB&J sandwiches, dill pickles, or potato chips that ultra-runners love so much.
Here are a few excellent possibilities for homemade fuel that can be carried around and are packaged in either foil or a plastic zip bag:
- boiled sweet potato pieces with salt
- Tortillas loaded with turkey and hummus, chocolate hazelnut spread and banana, black beans, and guacamole, or
- Sandwich with peanut butter and jelly
- White rice with miso wrapped in seaweed
- nut and fruit combinations, such as dates, figs, cranberries, or mango
- A handmade energy bar or rice cake
Don’t take a chance on dehydration or the dreaded two-hour strike the next time you go for a long run. Instead, pack what you require to guarantee a secure and efficient run.
Conclusion
I hope this video will help you to cover a little more distance in your next run.
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