Fueling Your Long Runs: Tips and Strategies

🏃‍♂️Fueling up one to two hours before your run is crucial to ensure you have enough energy.

🚰Hydration is important before, during, and after your long runs to prevent dehydration.

🔋Consuming energy gels or other sources of fuel during your run can help replenish glycogen stores and delay hitting the wall.

🎒Finding a convenient way to carry your gels or fuel sources, such as using a SPI belt or shorts with pockets, is essential.

🔄Experimenting with different fueling strategies and products is key to finding what works best for you.

What should I eat before a long run?

—Opt for high-carbohydrate foods like bagels, bananas, porridge, toast, or granola about one to two hours before your run.

How often should I consume fuel during a long run?

—Consume fuel every 30 to 45 minutes to replenish glycogen stores and prevent running out of energy.

How can I carry fuel with me during my run?

—Consider using a SPI belt, shorts with pockets, or even asking a friend to hand you fuel during your run.

What should I do if I feel dehydrated during a long run?

—Drink water or sports drinks to stay hydrated, but avoid over-drinking. Drink to thirst and listen to your body.

What are some post-run recovery strategies?

—Refuel within 30 minutes of finishing your run with a balanced meal or a shake containing various nutrients like berries and nuts.

00:00Introduction to the importance of fueling your long runs and avoiding running out of energy.

01:17Pre-run fueling tips and suggestions, including high-carbohydrate options and timing.

01:20Emphasis on the importance of hydration before, during, and after long runs.

03:53Advice on fueling during the run, including consuming energy gels or other fuel sources.

04:51Methods for carrying fuel during the run, such as using belts or shorts with pockets.

06:27Importance of experimenting with different fueling strategies to find what works for you.

06:42Consideration of weather conditions and their impact on fueling and hydration needs.

08:32Advice on the significance of practicing fueling strategies and considering recovery after long runs.