Run Well: Fuel Your Body for the Long Run

Runners are logging major miles as they concentrate on the long-distance runs. They are focused on performance and building mileage and sometimes neglect the importance of fueling the body. As a coach, I often am asked these questions:

1. What should I eat before my run?
2. How do I fuel during my run?
3. What should I eat after the run?

BEFORE YOU RUN
Some runners may question whether they should eat before a run. The answer is yes, the body always needs fuel to run. Running on an empty stomach is like driving a car without gas. It will not take you very far. Fueling is very important for long runs of 90 minutes or more.

It is also important to remember that every runner is different. If you are training with a partner, remember that what works for them may not work for you. In fueling your body, take the time to find what works best for you.

A best practice is to eat one to two hours before starting your run. It is best to avoid high fiber foods that can affect your digestive system, such as salads or nuts. I have found the foods that work for me. Find the foods that work for you. Below are some good fueling foods for the long run.

• Oatmeal
• Avocado toast
• Peanut butter and jelly sandwich
• Banana and yogurt
• Electrolyte sports drink for hydration

Life happens, so if it is 30 minutes or less before your run, consider eating something light such as applesauce, energy chews, or a sports gel.

DURING YOUR RUN
Glycogen (glucose), is the main source of energy in the body and once glycogen is depleted, fatigue begins to set in. So, it is critical that you fuel during your run. You should consume 200-250 calories per hour of running; and don’t wait until you feel hungry to fuel. During long distance running glycogen supply begins to deplete in one to two hours. Many runners find that fueling every 30 to 45 minutes works for them. It’s important to practice this timing during your long runs, so you are prepared on marathon day. Below are examples of fuels to consider during your long run.

• Sport gels
• Apple sauce in packets
• Dates
• Raisins
• Peanut butter and jelly sandwich
• Electrolyte drinks
• Energy bars

AFTER THE RUN
Fueling after the run is as important as fueling before and during the run. Refuel within 30-45 minutes with carbohydrates and protein. My favorite post-run drink is chocolate milk. Also, 2-3 hours after the run, eat a balanced meal of fats, protein, and carbohydrates. Be sure to continue to hydrate with water and electrolytes throughout the day.

LET’S RUN!
During this marathon season, listen to your body, keep it fueled, and be sure to have fun during your marathon journey! See you at the marathon start line!