16 Mar Long Run Fueling

What sets distance runners apart from people who like to just run a few miles for fun or general fitness?

The long run!

A weekly long run is a core component of race training cycle. It helps build endurance, mental stamina, and gives you a chance to rehearse what you’ll eat, drink, and wear in order to have a successful race. A long run is typically defined as anything lasting 90 minutes or longer, but if you’re a newer runner or training for a shorter race you may not need to include runs this long in your plan.

But, your long runs require a little more planning and preparation compared to heading out the door for a short 4-5 miler.

The key to a successful long run is to fuel yourself well. This means having a solid nutrition plan for before, during and after your run.

In this post we’ll be breaking down these 3 key elements for long run success, including what you should be eating, how much, and when!

Some Things to Think About

First off, here are some things to think about as you plan your long-run fueling strategy each week. Answering these questions ahead of time will help you be well-prepared for a great long run!

• How long is your run?
• What is the intensity of your run?
• What’s the temperature and humidity like outside?
• Do you have a sensitive stomach?

Depending on the intensity, temperature, and humidity, you may need to adjust your fueling strategy. And if you’ve got a sensitive stomach, you may find that certain foods just don’t agree with you before a run.

So, let’s dive in and talk all about long run fueling!

Fueling Before Your Long Run

Before a long run, it’s a good idea to make sure you’re properly fueled up. The key is to eat something that will provide you with energy but that won’t trigger GI issues if you happen to have a sensitive stomach.

The consequences of under fueling can include injuries, fatigue, and overall poor performance – not something we want when we’re trying to improve our PRs!

Not sure if you’re getting enough overall fuel? Click here to read more about the signs of under fueling and what to do about it!

For a pre-run meal, aim to eat 0.55 – 1.0 grams of carbs per kg of your body weight. Choose easy to digest carbohydrates with a little bit of protein if you can tolerate it. A few examples are:

• Toast with jam or a thin spread of peanut butter
• Cereal or oatmeal
• Fruit
• Crackers
• A sports drink
• Pasta, rice, or potatoes

In general, the majority of a runner’s calories should come from carbs because are our body’s primary energy source. Read more about carbohydrates for runners here!

Hydration is just as important before a long run as is it during and after! Drink 16-20oz (2-2.5 cups) of fluids before your run to make sure you’re well hydrated. This can be from plain water, fruit juice, or a sports drink.

Now when should you eat?

Depending on how much time you have before your run, you may need to adjust your fueling strategy. This is because some foods take longer to digest than others. Undigested food sitting in our gut during a run can trigger GI issues like boating, nausea, cramps, abdominal pain, acid reflux, and diarrhea.

Foods that contain more fat, protein, and fibre are common triggers for these issues, however simple sugars including lactose and fructose can also be a problem for some runners.

If you’re short on time, stick to something high in carbs and lower in protein like a pb and jam sandwich and some fruit juice. The carbohydrates in this meal will be digested quickly, giving you a fast source of energy, which is exactly what you need on a run!

If you have >2-3 hours, eat a balanced meal that includes carbs, protein and fat like toast with avocado and eggs or pasta with meat sauce. Having a few hours to digest your meal before you train meals you’ll be able to eat a larger amount without issue.

Have a sensitive stomach? you may want to avoid foods high in protein, fat and fibre. For some people, these foods can cause GI symptoms like nausea, cramping and bloating.

For more info on how to deal with those annoying GI issues once and for all, check out my blog post here!

Fueling During a Long Run

Forgetting about intra-run fueling is a common misstep that many runners make. Sometimes your pre-run fuel just isn’t enough, especially as your mileage increases.

During long runs, our glycogen stores may become depleted. Fueling during your run will help extend your energy and boost performance, helping you confidently increase your mileage as you prepare for your race.

Plain water is always a good choice for staying hydrated. However, during a long run, you’ll need a combination of fluids, electrolytes, AND carbohydrates. It is recommended to consume 30-60 gram of carbohydrates per hour. You can use sport foods like gels, chews, beans, or sports drinks, or try whole foods like applesauce pouches, pretzels, dried fruit, or mini sandwich bites.

One of the many benefits of a weekly long run is being able to practice different fueling, fluid, and electrolyte strategies to find what works best for you. Regardless of whether you choose to use sport foods or whole foods, ensure you have a plan for your fuel, fluids, and electrolyte replacement.

Do I really need electrolyte replacement?

Yes! Electrolyte replacement is essential, especially if it is hot/humid out or you’re a ‘salty’ sweater. Read more about electrolytes and all the different types here.

The amount you need is different from runner to runner and depends on other factors like temperature and sweat rate. You may want to try experimenting with different electrolyte replacement options during your training to see what works best for you!

Pro tip: Don’t overdo it. Eating or drinking too much or too fast during a run can lead to a upset stomach and affect your performance. More isn’t always better, and it can take time to train your gut to be able to tolerate intra-run fluids and fuel. Be patient, and start slow!

Fueling After a Long Run

Recovery starts right when you’re done your run. Ideally, you should eat as soon as possible after a long run.

Protein should be about 20% of a runner’s daily calories. It is an essential part of recovery for stimulating muscle growth and repair. Aim to include 20+ grams of protein in your post workout meal.

Pair your protein with 1 – 1.65 grams of carbohydrates per kg body weight to replenish glycogen stores and help recover for your next training session.

Some examples of post workout fuel include a high protein smoothie, cottage cheese with fruit or chicken and veggie stirfry served with rice or noodles.

And, rehydrate after your long run by drinking at least 16-20oz (2-2.5 cups) of water with your post-run meal. Then, ensure you’re hydrating well throughout the rest of the day. Runners (and other athletes) in general need more fluids day to day than sedentary folks.

The Bottom Line

Your fueling strategy is KEY to performing your best during a long run! Proper fueling before, during and after are all important factors that affect your running performance.

But, fueling isn’t a one size fits all! Take the time to figure out what works best for YOUR body so you can feel confident and prepared for your next race!

And, if you need meal and snack ideas to fuel your runs so you can start beating your PRs, click here to get your copy of my Fueling Guide for Runners!