Properly Fueling For Long Runs!

When I used to watch other runners, I would often see them eat energy gels and bars during the race. Just the general thought of trying to suck down an energy gel grossed me out! It wasn’t until I ran longer races and had the muscle cramps from hell that I realized I needed proper fuel for my long runs.

If you go down health aisle in the grocery store or visit any specialty shops, you’re going to stumble upon all kinds of gels, goo, jelly beans, gum, you name it! They is no shortage of items to try out. However, you need to keep your goals in mind when trying out fuel.

Hydration Fuel

My main issue was cramps from dehydration. I’ve run races where I drank nothing but water and a couple of sips of Gatorade. I distinctly remember getting an awful cramp one mile from the finish. It was so bad I fell to the ground. By not ingesting any sodium, I put myself in that situation. Gatorade works fine but the sugar content is way too high and too much of it upsets my stomach, which is why I avoided it in the first place.

My favorite way to hydrate is by adding NUUN to my water. Each effervescent tablet has the right amount of Sodium, Potassium, Magnesium, and Calcium that will help you stay hydrated and your muscles happy during your run. Whenever I know that my run will be an hour or longer, I add a tablet to my water and drink it on the go.

If hydration is a key issue and you find yourself getting muscle or stomach cramps on long runs, I would try NUUN or any other product that will give you the electrolytes you need. I know some runners opt for just plain electrolyte tablets. This works just as well and you can take these with water.

Energy Fuel

Once you start running for longer than an hour, you need to keep your gas tank full. Your body is working hard to keep you moving and it’s burning up any fuel you might have taken in before your run. If you keep running without eating anything during your run,  you’re going to hit the wall and feel it. You will feel sluggish, you may get cramps, your head may get foggy, and you may just feel like you’re dying.

This is where it gets hard and you’ll have to do testing. You’ll need to take in fuel before you’re tired because by then, it’s too late. You’ll have to take into account your run time and see when it’s best to refuel. There’s also the issue of GI distress. It takes time to get used to eating while running. It also takes time to for your stomach to get used to it. Some people have traditional energy gels, others opt for “real” food for fuel. This is a trial and error process that you need to begin early if you’re training for a half or full marathon.

On average, you’ll need 30 to 60 grams of carbohydrates for each hour of running. You can check out all the energy gels and see what works for you. I would suggest avoiding gels with a lot of sugar as this can cause GI distress. Always drink water immediately after eating a gel to help your stomach begin the digestion process.

Depending on what your goals are and what your race strategy is, you can have both types of fuel available. I will sip some NUUN Active early in a race and switch to water when it’s time to eat my energy fuel. Trial and error is the name of the game!

Have you ever tried any energy gels?