Best Ways to Fuel Long Runs
If you’re planning on going for a run that will take longer than an hour, you should consider fuelling your body sometime during your workout. There are many healthy ways to nourish your body pre-workout, but running long distances makes re-fuelling critical so you can keep up your endurance and stay energized.
If you’re training for a half or full marathon, or participate in endurance running for fitness, the key to keeping up stamina throughout your run is to make sure you’re never training on an empty stomach. Supply your body with quick, simple and nutritious calories to avoid crashing during a long workout. Here are some tips to fuel for long runs so you can stay healthy and energized.
Re-Fuelling: Providing your body with nutritious carbohydrates is essential to keeping yourself energized on a long run. Crabs are an easy nutrient for your body to quickly transform into usable energy. Everyone’s body uses fuel differently, so it’s up to you to see what works best and improves your performance.
Try a variety of different combinations including carrying healthy snacks like fruit, raisins, hard candy, or gummies for a quick surge of sugar and calories. Or you can try running supplements like gels and energy chews that are designed to give your body an instant rush of caffeine to keep you going.
Test Everything In Advance: When running more than a few miles at a time, fuelling the right way is necessary. The best way to find out which snacks and nutritional plans work for you is to test different foods to learn when your body feels best.
Try fuelling at different times before, after, and during your run, and record your results to see how you felt. Before you test fuel for long runs, experiment with different foods on shorter runs to learn how your body uses different items as energy. Experience and trial and error will teach you what you need to feel great during long runs.
Run at a Comfortable Pace: If you can’t talk while you are running long distances, you are running too fast. Staying at a comfortable speed will help keep your body at a consistent energy level helping to improve your stamina and decrease soreness. Staying consistent in your pace is essential for performing well over a longer period of time. This will also allow your body to use the fuel you put in it without cramping or feeling sick.
Stay Hydrated: Proper hydration is key in any fitness program, but is especially important for endurance runners. Drinking water or a sports drink before, after, and during your long run can make a huge difference in your performance and how you feel. Carrying a water bottle with you while running is the best way to insure that you stay hydrated. Dehydration will risk cramping and muscle soreness after or during your run. It is vital to replenish your body with the liquids you lose through sweating during long runs.