Did you know adventure racers can burn between 365 to 750 calories per hour, graced by their presence on the races?1 This fact shows how crucial it is to get your nutrition right for the long run. It’s common for new runners preparing for half marathons to feel worn out at 8 or 9 miles. One big mistake they make? Not bringing water or snacks along for their outdoor speed training runs..
For long outdoor runs, it’s important to focus on eating carbs, storing glycogen, and keeping your electrolyte levels in check. My experience, along with that of countless others, highlights the need for steady energy and sharp focus. And the way to make that happen? Proper fueling strategies for long run nutrition.
Key Takeaways:
- Adventure racers expend 365–750 kcal/hour, showing how essential proper nutrition is for long runs.1
- Dealing with extreme tiredness around the 8- or 9-mile mark calls for smart fueling plans.
- Don’t forget to bring water and snacks to keep you going strong and focused on those extreme weather running outings.
- Knowing about carb-loading and glycogen storage can boost your energy levels during runs.
- Staying hydrated and balancing your electrolytes well are vital for long-distance runs.
Why Proper Fueling is Essential
Starting long-distance running needs more than just being in good shape. Having the right foods is key to keeping your energy up and doing your best. This part talks about how important it is to eat right. We’ll look at carbs, keeping up glycogen, and ways not to run out of energy, known as hitting the wall, while running on various trail terrains.
The Importance of Carbohydrates
Carbs are very important because they fuel our muscles during long runs2. Runners who go long distances should mainly eat carbs. These carbs get stored as glycogen in muscles and the liver2. Eating carbs is crucial to stop running out of energy and to perform well, says expert Roxanne Vogel2. Runners should aim for 30 to 60 grams of carbs per hour during long runs2. For example, drinking two cups of a sports drink gives you about 30 grams of carbs2. Keeping track of what you eat during training helps you plan your meals for race day well3.
Understanding Glycogen Storage
Knowing about glycogen storage is really crucial. Glycogen is key for runs 10 to 20 miles long3. During long-term activities, this glycogen gets used up. It’s important to eat carbs every 15 minutes of your run to keep glycogen levels up3. Doing this avoids sudden energy crashes and helps your muscles keep working well.
Preventing Bonking or Hitting the Wall
Stopping the wall is important for any long-distance runner. This happens when you don’t eat enough and your glycogen runs low. You suddenly feel tired and your performance drops. It’s best to start eating carbs within 30 minutes of running, and keep eating 30 to 60 grams every hour if you run over 75 minutes3. Too much food at once can upset your stomach. So, eat high-carb foods with water to help your body take them in3. A steady intake of nutrients keeps your energy stable and helps you avoid the wall.
Types of Fuel for Long Runs
It’s key to find the best fuel for long runs. Choosing between energy gels, sports drinks, or real food matters. What helps you feel your best is what works best for you.
Energy Gels and Chews
Energy gels and chews are easy to munch on during long runs. For runs from 10 to 20 miles, eat 30 to 60 grams of carbs each hour. Start fueling within the first 30 minutes to boost your run3. Taking small gels or chews every 15 minutes can keep you energized3. Remember to drink water with them to prevent tummy upsets.
Sports Drinks
Sports drinks quench thirst and provide carbs. If your run is under 75 minutes, you might not need more fuel. But for 1:15 to 3 hours, aim for 30 to 60 grams of carbs an hour4. And if you run for over three hours, bump that up to 30 to 90 grams4. Sports drinks are great when it’s hot because you sweat out important electrolytes. Don’t forget the need to balance carbs with enough fluids.
Real Food Options
Eating real food can also power you through long runs. There are many options, like dried apricots, bananas, and Medjool dates. These items offer easily digested carbs, perfect for refueling4. The best part about real food is the variety. It lets runners pick what sits well with their stomach and keeps them full during lengthy runs.
| Food | Carbohydrates (grams) |
|---|---|
| Dried Apricots (6 pieces) | 29 grams |
| Banana (1 medium) | 23 grams |
| Raisins (1/4 cup) | 29 grams |
| Medjool Dates (2 pieces) | 35 grams |
| Applesauce Packet (1 pack) | 20-25 grams |
| Salted Boiled Potatoes (1 small) | 30 grams |
| White Bread with Honey (1 slice with 2 tablespoons) | 45 grams |
Balancing Carbohydrates, Proteins, and Fats
Carbs are key, but you also need proteins and fats. Try energy bars mixing carbs, proteins, and fats. This blend helps with lasting energy and muscle healing. Finding what mix fits you best is crucial for long runs.
Strategies for Long-Run Nutrition
Having the right fuel for long runs is key. It boosts your performance and stops you from feeling drained. Knowing when and what to eat keeps your energy levels up.
Timing Your Fuel Intake
Eating at the right times prevents feeling tired. Runners should aim for 30 to 60 grams of carbs every hour after 75 minutes of running3. It’s smart to start eating within 30 minutes of your run to avoid quick energy drops3. Eating a bit every 15 minutes helps some athletes. This way, your energy stays constant, and your stomach feels good3. Remembering what and when you eat during practice helps you plan for race days.
Hydration and Electrolytes
Drinking enough water and keeping electrolytes balanced is crucial. Aim for 4 to 6 ounces of water every 20 minutes during runs. For runs over 90 minutes, drink 5 to 10 ounces every 15 to 20 minutes5. This helps with staying hydrated and getting energy from carbs. Sports drinks with electrolytes are great for hot runs. They replace the minerals you lose through sweat. Checking your urine color is a simple way to see if you’re drinking enough—light yellow is good, but dark yellow means you need to drink more5.
| Nutrient | Recommendation |
|---|---|
| Carbohydrates (Training) | 5–7 g/kg/day |
| Carbohydrates (Pre-Competition) | 7–10 g/kg/day |
| Protein | 1.2–1.4 g/kg of body weight |
| Fats | 20%–25% of total calorie intake |
| Calcium | 1,000 to 1,300 mg/day |
| Iron | 8 mg/day (males), 18 mg/day (females) |
When runners use these plans and adjust for their own needs, they do better. Better energy and staying hydrated mean a stronger finish.
Pre-run, During-run, and Post-run Nutrition
Having a good nutrition plan for your runs can really make a difference. It’s important to know what to eat before, during, and after your run. Each stage has special needs to boost how well you perform and recover.
Pre-run Nutrition Tips
Eating the right foods before your run is key to starting with enough energy. Start adding more carbs to your meals 24-36 hours before a long run or a hard workout6. For runs in the morning that are shorter than an hour, aim to eat 1–1.2 grams of carbs per kilogram of your weight6. Having a small meal 1.5 to 2 hours before you head out, or a quick snack closer to starting, can prevent stomach issues. It also gives you extra fuel.
Effective During-run Fueling
It’s vital to keep your energy up while you’re running. Try to eat about 60 grams of carbs per hour. A mix of 80% glucose and 20% fructose is the best for lasting energy7. Stay away from fatty foods, caffeine, and dairy the day before to avoid stomach problems during your run8. Also, remember to drink plenty of water and sports drinks. These will help keep you hydrated and stop cramps.
Optimal Post-run Recovery Foods
After your run, focus on eating foods that help your body recover. Try to have a meal with 1–1.2 grams of carbs and up to 0.4 grams of protein per kilogram of your weight within 30 minutes6. Snacks like chocolate milk and a cereal bar or Greek yogurt with granola are great right after6. Then, eat a good, balanced meal within two hours to keep recovering6. Foods like sweet potatoes, brown rice, and whole grain wraps are good for helping your muscles recover7. Eating well after each run helps your muscles heal and makes your training more effective for running pace improvement.
Conclusion
Running long distances outdoors needs a smart food plan. This involves knowing what your body needs, trying out different foods, and changing things up as needed. What you eat and drink before a run is not the same for everyone. You need to find what makes you feel good. A survey done during the COVID-19 pandemic showed over a thousand runners changed how they run, why they run, and how they prevent injuries. This proves it’s key to make your food and drink choices fit what you need9.
Marathon runners who do well think about things like their gender, age, and how much they know about running when they plan what to eat and drink and when. It’s super important to stay hydrated, too. If you know about markers for hydration, it can help. It lets runners who drink a lot or a little keep their energy and performance up on long runs10. The NURMI Study Step 2 also tells us how important planning our meals and checking our health are for those who run for fun, not as a job. It says a balanced and good plan for what we eat is crucial9.
Getting ready for a marathon or an ultra-marathon means you need to care about your energy, when you eat, and recovering after. Experts say you can boost how well you run a marathon or longer by changing what and when you eat. Looking at these tips, it’s clear that taking care of what you eat and how you recover is key to doing well.
The road to doing your very best is all about adjusting and getting better all the time. Combining proper nutrition with runners’ strength exercises, running form drills, recovery techniques, hill running workouts, mental training, finding the best running routes, joining running clubs, and learning how to start trail running will put you on the path to success.
Source Links
- https://hartadventureracing.com/adventure-race-nutrition/
- https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/fueling-your-run-with-good-nutrition
- https://www.runnersworld.com/nutrition-weight-loss/a20794621/how-to-eat-during-long-runs/
- https://run.outsideonline.com/nutrition-and-health/training-nutrition/how-to-fuel-long-runs-with-real-food/
- https://www.verywellfit.com/nutrition-and-hydration-for-your-long-runs-2911545
- https://www.runnersworld.com/uk/nutrition/diet/a772129/perfect-your-post-run-nutrition/
- https://rightasrain.uwmedicine.org/body/exercise/running-and-digestion
- https://www.verywellfit.com/should-i-eat-before-a-run-2911547
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9503531/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6839090/
As a veteran fitness technology innovator and the founder of GearUpToFit.com, Alex Papaioannou stands at the intersection of health science and artificial intelligence. With over a decade of specialized experience in digital wellness solutions, he’s transforming how people approach their fitness journey through data-driven methodologies.