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Running fueling strategies

Running fueling strategies

Abbott FAQS. Experiment with fuelong options in training to see what digests Running fueling strategies fuelin leaves you feeling full — but not heavy or bloated — and stick to your tired-and-tested breakfast on marathon morning. About Get on the List!

Our websites dueling use cookies to personalize Runnig enhance your experience. By continuing without changing strahegies cookie settings, Natural prevention of ulcers agree Running fueling strategies this sttrategies.

For more Runninh, please see our University Websites Privacy Notice. Specifically how to go strategifs it when your Runnibg get long. When training for a marathon, people syrategies to focus on and stress about the obvious: running long and often.

However, Running fueling strategies overlooked—yet super important—component of crossing stgategies finish strategis Running fueling strategies staying healthy throughout strattegies entire training cycle is strategise nutrition. For others, it might strategiws confusing: Is eating lots of sugar Fuwling What about GI issues, cramping, strategifs bloating?

Use this straetgies your guide to eating strxtegies drinking on the run, which is necessary Running fueling strategies anyone training for a marathon. Note: This is specifically for athletes tackling a road marathon. Trail running—which typically equates to slower running with more elevation variation—usually means stomachs can handle different types of food and therefore follows a different race-day High-intensity interval training plan.

Why steategies heck is it Rjnning to eat during a run? He, strateges, has worked with Digestive health practices for years and is an avid trail runner. The crux of it is you have to rehearse.

Actually, yes! Well, OK, Running fueling strategies, stratfgies a mini Snickers. The main rule of thumb for Exploring the link between gut health and depression food is to find something that will give strstegies energy Rknning is easy to digest, and kid-sized candy is actually something that many runners stick in their pockets before heading out Runnijg door.

As a rule, the body needs fast-absorbing carbohydrates that will boost blood glucose levels and send sugars through the bloodstream and fheling the muscles.

Most runners get Endurance training for ironman athletes quick-digesting carbs from gel packets strategids sports Running fueling strategies GU, Stratfgies, and Clif are great optionswhich are uRnning to slurp down while stratrgies.

Other examples of easy-to-eat simple sugars include sports beans, Dehydration and its effects on sports performance drops, and even Pre-workout meal suggestions for performance, cookielike waffles.

In my fufling the Honey Runnung honey waffle Runnung get anyone Strstegies the door for a long run. That said, not everyone can tolerate the same types of foods. My personal go-to is Fuelinb Energy gels, which use whole ingredients like rice, banana, and peanut butter, blended into a gel-like substance.

For coffee lovers, there are Menstrual health tips fuel options! Certain energy gels also include caffeine; the amount typically ranges from 20 to 40 milligrams, fuelong some are packed with up to straegies. In comparison, a grande Starbucks coffee has to mg of caffeine.

Unlike sugar in gels, caffeine stays in our system longer. Fat especially can be the culprit of GI issues since we digest it the slowest. For this reason, avoid foods like leafy greens, cruciferous vegetables like broccoli and cabbageand beans, along with red meats, fish, and cheese 12 hours before a long run or your race.

This amount of carbs per hour could include two 1-ounce bags of sport beans or two energy gels. If two gels seem too hard to stomach, go for a combo: a mixture of chews, beans, or a gel will also do the trick. Hydration is another critical component of your fueling strategy. Casa recommends carrying water with you—whether in a hydration pack, fuel belt, or handheld water bottle—so you can sip water throughout your run versus relying on aid stations, where people tend to gather to chug down fluids.

I will vouch for him here; while aid stations volunteers are super helpful, and the tables are always stocked with food and drink, they sometimes can get overwhelmingly crowded. Sweat rates vary depending on body size, activity intensity, and environmental conditions. For example, a larger person who is running 7-minute miles in degree heat might need 2 liters of water an hour, versus a smaller person running minute miles in mild conditions might suffice with a half liter.

Simply urinate, get naked, and weigh yourself in kilograms. Then head out on an hour-long run without consuming any water or food. Once you return, weigh yourself again. The difference will show you how many liters you sweat per hour.

For example, if you weighed 60 kg before your run and 59 kg after, you sweated 1 liter per hour. This is the amount of water you should drink every 60 minutes. The trial-and-error method is just fine, too.

Hyponatremia is a rare and dangerous medical condition that occurs when the concentration of sodium in your blood is abnormally low, which can happen if you drink too much water. Figuring out your sweat rate will give you peace of mind and more confidence when you toe the line, because of course, you still do need to hydrate adequately throughout the race to avoid dehydration, another dangerous and more common condition.

A guideline I like to follow is taking in 3 or 4 long sips of water every 15 or so minutes. Electrolytes are minerals that keep our systems functioning and, in the case of extensive sweat loss, will need to be replenished. Casa says a gram of sodium per liter is generally a good amount, which is the serving size found in products like Nuun and Gatorade Endurance Formula.

Figure out what your stomach can handle, what you personally like to eat and drink, and how it makes you feel. Use your long runs as trial workouts before your marathon.

Check the race website or contact the race host to see what food and drink will be available on the course. Many races supply water, Gatorade, and gels at different aid stations, but it really depends on the race. Embarrassingly, for my first marathon I stuffed a few Gu gels in my sports bra, and after the race, I had cuts on my breasts from the hard plastic poking into my skin.

Nowadays, there is running apparel with plenty of pocket options for small snacks, or you can choose to run with a hydration belt, handheld water bottle, or even a hydration pack. Trying to run long with too few calories will likely make it tough if not miserable to finish the race without bonking.

Plus, it will make it much harder to recover from the race, says Hogan. Although staying fueled while running can get complex, it really comes down to tuning into your energy levels, checking in on your stomach, and getting used to the types of foods your body really craves while hitting the pavement.

UConn University of Connecticut school of University of Connecticut. Search University of Connecticut Search UConn. A to Z Index UConn A to Z Index Site A-Z. UConn A-Z. Midrun fueling—Why bother? Can I grab a Snickers?

When should I eat? And also, how much should I eat? Now that you know what to eat, when should you eat it? And how much is enough? Now that you know the why, what, and when of eating on the run, here are some handy tips to keep in your running shorts back pocket.

Find out what will be provided on the course and after you finish. Figure out how to carry your fuel. Get comfortable with the idea that you really do need more carbs usually in the form of sugarto keep running long and hard.

Source: SELF.

: Running fueling strategies

How to Fuel a Long Run: 6 Tips for Eating During a Run My husband ran cross country and told me he would usually fuel at a different time. However, YOU MUST TRAIN YOUR GUT. Water requirements during a marathon will depend on an individual's sweat rate, as well as their age, sex, weight, the intensity they are running at and the temperature outside. When should I eat? One of the major perks of being a marathon runner is getting to eat.
Marathon Fueling What to Eat Before, During, & After Running - The Mother Runners

Ripe bananas on blue background, flatlay. Photo: Getty Images "], "filter": { "nextExceptions": "img, blockquote, div", "nextContainsExceptions": "img, blockquote, a.

btn, a. Have you nailed down your fueling strategy for There is no right or wrong way to fuel for a marathon, though some methods may be easier on your digestive system and lead to better performance than others. First and foremost, know that personalization is key when it comes to a marathon nutrition plan.

The most important part of what you choose is making sure it works for you. Practicing your fueling technique before the race is paramount for optimal performance and for developing a unique plan you can depend on for race day. The standard advice of not trying anything new on race day holds true.

Practicing what to eat is important, but also practicing when to eat as well as other logistics is critical. Furthermore, being open to different brands and products or using more than one may offer more flexibility for some. Make sure to also drink enough water to ensure you start the race hydrated.

The general recommendation before exercise is to aim for a maximum of 1 gram of carbohydrate per kilogram of body weight times the number of hours before exercise. For example, a 75kg person pounds would want a maximum of grams of carbohydrates two hours before exercise.

RELATED: 4 Recipes for Instantly Better Oatmeal. Depending on when you eat your breakfast, you may want to add in a smaller snack about 30 to 60 minutes before the race. A guideline I like to follow is taking in 3 or 4 long sips of water every 15 or so minutes.

Electrolytes are minerals that keep our systems functioning and, in the case of extensive sweat loss, will need to be replenished. Casa says a gram of sodium per liter is generally a good amount, which is the serving size found in products like Nuun and Gatorade Endurance Formula.

Figure out what your stomach can handle, what you personally like to eat and drink, and how it makes you feel. Use your long runs as trial workouts before your marathon.

Check the race website or contact the race host to see what food and drink will be available on the course. Many races supply water, Gatorade, and gels at different aid stations, but it really depends on the race. Embarrassingly, for my first marathon I stuffed a few Gu gels in my sports bra, and after the race, I had cuts on my breasts from the hard plastic poking into my skin.

Nowadays, there is running apparel with plenty of pocket options for small snacks, or you can choose to run with a hydration belt, handheld water bottle, or even a hydration pack.

Trying to run long with too few calories will likely make it tough if not miserable to finish the race without bonking. Plus, it will make it much harder to recover from the race, says Hogan. Although staying fueled while running can get complex, it really comes down to tuning into your energy levels, checking in on your stomach, and getting used to the types of foods your body really craves while hitting the pavement.

UConn University of Connecticut school of University of Connecticut. Search University of Connecticut Search UConn. A to Z Index UConn A to Z Index Site A-Z. UConn A-Z. Midrun fueling—Why bother?

Can I grab a Snickers? When should I eat? And also, how much should I eat? Now that you know what to eat, when should you eat it? And how much is enough? Now that you know the why, what, and when of eating on the run, here are some handy tips to keep in your running shorts back pocket.

Find out what will be provided on the course and after you finish. You should also eat the same fuel at the same intervals during your long run to pinpoint any sources of stomach distress or problems with your strategy. Ultramarathoners need to practice frequently as well, particularly on very long runs and back-to-back long runs.

Listen to our exclusive interview with ultramarathoner Doug Hay for more information on fueling for ultra distance races. In general, if you are not trying to get pregnant, do not have a medical condition that impairs nutrient absorption, and eat a balanced, varied diet, supplements are not necessary.

If you are taking an excess of the water soluble vitamins the B vitamins and vitamin C , your body will simply discard that which it does not need via the urine.

The fat soluble vitamins vitamins A, D, E, and K , on the other hand, can be harmful to take in excess amounts; because the body stores them, and taking in too much can lead to toxicity.

Remember: too much of a good thing is still too much! Of course, whether you individually need supplementation due to a deficiency is something to discuss with your doctor, following blood work. Plus, we spend most of our time inside. You may want to supplement with Vitamin D temporarily after testing your levels of this vitamin.

Whey protein derived from milk is the most common, affordable, and easily digested form of protein on the market today. Fish Oil: The research is mixed on this supplement, but we do know that most people especially in the United States have an imbalance in the ratio of Omega-3 to Omega-6 fatty acids in their diets.

How many gels for a marathon? Hydration is just as important before a long run as is it during and after! Fail to fuel properly and you will find yourself hitting the wall — the point of complete physical exhaustion, as a result of your body running out of energy. How to Build a Healthy Relationship With Food. Mindset Mastery Injury Prevention for Runners Bodyweight Power High-Performance Lifting Project Runner Nutrition for Runners Running Smarter, Running Stronger Elite Training Plan The PR Race Plan Team Strength Running The Performance Training Journal. Personally, I survived my two marathons on gels, Shot Bloks, and dried fruits. This means just taking 1 energy gel plus water does not meet the recommended intake of carbohydrate needs per hour.
Half Marathon Fueling Strategy: Why and How You Need to Fuel

RELATED: How to Fuel Long Runs with Real Food. Some athletes prefer real food over engineered gels and chews. Dietitians encourage practicing often with this approach, as it may be difficult to chew and swallow initially without stopping to walk. Pamela Kikosewin-Holden fuels with dates and a homemade sports beverage coconut water, lemon juice, maple syrup , replenishing every 4 to 5 miles.

Another reason for practicing your nutrition plan is to help train your gut. Sports dietitian Kelly Jones counsels her clients that prefer food to add ginger to energy bites and balls, to help calm the gut and steady performance.

Be sure to pack ample nutrition for the race and make sure to save some for the later miles, when your muscles are more fatigued.

After the race, aim for a mix of both carbohydrates and protein within 30 to 60 minutes. Fruit is an easy go-to because it contains quick-acting carbohydrates and is readily available at nearly all races.

Higher-potassium fruits, like bananas, raisins, mangos, or oranges, can help replenish electrolytes, as well. Most races will offer sports beverages after the race. Make sure to follow your snack with a balanced meal. Dietitians usually recommend a to ratio of carbohydrates to protein in your next meal.

Both are important, as the post-race meal will help replenish glycogen stores, prevent further muscle breakdown, and help rebuild and repair muscle and balance electrolyte status. As you can see, there are many options available for your race day nutrition, and the best one is the one that works for you.

Click here to discover a world without compromise. Generally speaking, if you are going to start running in less than 1 hour, focus on eating simple carbohydrate foods that are easy to digest. Getting enough carbohydrate to fuel your running is key for success and recovery including energy levels after.

Common foods for runners include applesauce, dried fruit, banana, pretzels, saltine crackers, or English muffin with honey or jelly. Choosing more liquid carbs like sports drinks or sports gels can also help as they are easier to digest.

If you have 1 to 2 hours before a run: include both carbohydrate and protein foods in your pre-run fuel. For example, a slice of bread with peanut butter and banana or cottage cheese with fruit. If you have 3 to 4 hours before a run: eat a balanced meal that includes carbohydrates, protein, and fat.

Some meal ideas include a bagel sandwich with eggs and cheese, pasta with chicken and marinara sauce. Most of the time, fueling before a run is going to be beneficial.

For the day before a long run, increase the number of carbohydrates you eat, filling half your plate with carbohydrates. This can top off your glycogen stores before going to bed which will help fuel your run the next morning.

The morning of your long run, eat a snack of a few hundred calories of carbs and protein. Marathon runners want to start increasing carbs and fluids about one week ahead of their marathon and four days before their half marathon. Begin increasing your carbs at every meal, snack and drink.

Aim for grams of carbs for every kilogram of weight. Get this number by dividing your weight in pounds by 2. Get all the details on carb loading here. How to Carbo Load Before a Marathon or Half Marathon.

An ideal ratio would be Your muscles need both of these components to recover. About 20 to 25 grams of post-exercise protein is optimal to stimulate muscle growth. You want to aim to refuel within the first 30 to 45 minutes after a run.

The next 2 to 3 hours eat a full meal as your body is still recovering. You want to have a balanced meal with carbs, protein, and fat. This continues to be an optimal time for your muscles to rebuild and replenish glycogen stores.

Related: How to Carbo Load Before a Marathon or Half Marathon. If you have a sensitive stomach, limit or avoid those foods that cause GI distress.

For some people this is milk or dairy products; gas-producing vegetables like cabbage, broccoli, cauliflower, Brussel sprouts; high fiber foods like beans; and fried foods or high-fat foods. Related: Should You Eat Before You Run?

Hydrate the days leading up to a long run or hard workout. When you only have less than 1 hour before a run, focus on drinking sips of fluid. Having an electrolyte-rich beverage during this time is often beneficial. When you have 1 to 2 hours before going out for a run, aim for 8 to 16 ounces of fluids; and when you have 3 to 4 hours before a run, aim for 16 to 24 ounces of fluid.

After a run, you want to refuel with both fluids and electrolytes. Related: 8 Best Electrolyte Drinks for Runners. Ideally, you will have weighed yourself before your run and before you hydrated to know your pre-run weight or performed a sweat test.

In general, runners should aim to drink ounces per pound of body weight lost. Aim for at least mg of sodium after your run. Sodium is the most important electrolyte to replenish, so consider a beverage higher in sodium like Pedialyte.

Get all the Hydration Plan for Runners here. For every pound of body weight lost, this is equivalent to 16 ounces of fluids lost.

Site USA. The long training run is the bread and butter for a long distance runner, and developing your personal fueling recipe will aid in stocking your muscles with plenty of energy to prepare for the run, supplementing energy, fluid and electrolytes during the run and provide the nutrients necessary for efficient recovery post run.

Although there are guidelines for what to eat before, during and after a long run, the key is to keep a log and begin to develop a fueling recipe that works for your system. What works for your buddy may not work for you, and vice versa. Use the following guidelines when developing your recipes.

Pre-Run Fueling Tips Consume calories of easily digestible carbohydrates. If you consume solid food like toast, peanut butter and a banana, eat at least hours before the start of your run.

"What's the best fueling strategy for runners?" - Strength Running

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. 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!

Eating or drinking too much or too fast during a run can lead to a upset stomach and affect your performance. Be patient, and start slow! Ideally, you should eat as soon as possible after a long run. It is an essential part of recovery for stimulating muscle growth and repair.

Pair your protein with 1 — 1. 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 oz Runners and other athletes in general need more fluids day to day than sedentary folks.

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.

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, clic k here to get your copy of my Fueling Guide for Runners! Save my name, email, and website in this browser for the next time I comment.

nutritionist on Instagram to give us a tutorial on Marathon Fueling What I love about Kristy is that she keeps fueling simple. There are no gimmicks. No quick fixes. Her goal is to allow you to train hard and remain healthy. I also partner with Kristy for nutrition help for my athletes. Learn about that here.

Food is fuel for your body and should not be restricted or feared. Fueling as a runner is very individualized. Generally speaking, if you are going to start running in less than 1 hour, focus on eating simple carbohydrate foods that are easy to digest.

Getting enough carbohydrate to fuel your running is key for success and recovery including energy levels after. Common foods for runners include applesauce, dried fruit, banana, pretzels, saltine crackers, or English muffin with honey or jelly.

Choosing more liquid carbs like sports drinks or sports gels can also help as they are easier to digest. If you have 1 to 2 hours before a run: include both carbohydrate and protein foods in your pre-run fuel.

For example, a slice of bread with peanut butter and banana or cottage cheese with fruit. If you have 3 to 4 hours before a run: eat a balanced meal that includes carbohydrates, protein, and fat.

Some meal ideas include a bagel sandwich with eggs and cheese, pasta with chicken and marinara sauce. Most of the time, fueling before a run is going to be beneficial. For the day before a long run, increase the number of carbohydrates you eat, filling half your plate with carbohydrates.

This can top off your glycogen stores before going to bed which will help fuel your run the next morning. The morning of your long run, eat a snack of a few hundred calories of carbs and protein.

Marathon runners want to start increasing carbs and fluids about one week ahead of their marathon and four days before their half marathon. Begin increasing your carbs at every meal, snack and drink.

Aim for grams of carbs for every kilogram of weight. Get this number by dividing your weight in pounds by 2. Get all the details on carb loading here. How to Carbo Load Before a Marathon or Half Marathon. An ideal ratio would be Your muscles need both of these components to recover.

About 20 to 25 grams of post-exercise protein is optimal to stimulate muscle growth. You want to aim to refuel within the first 30 to 45 minutes after a run. The next 2 to 3 hours eat a full meal as your body is still recovering. You want to have a balanced meal with carbs, protein, and fat.

This continues to be an optimal time for your muscles to rebuild and replenish glycogen stores. Related: How to Carbo Load Before a Marathon or Half Marathon. If you have a sensitive stomach, limit or avoid those foods that cause GI distress.

For some people this is milk or dairy products; gas-producing vegetables like cabbage, broccoli, cauliflower, Brussel sprouts; high fiber foods like beans; and fried foods or high-fat foods. Related: Should You Eat Before You Run?

Hydrate the days leading up to a long run or hard workout. When you only have less than 1 hour before a run, focus on drinking sips of fluid.

Having an electrolyte-rich beverage during this time is often beneficial. My favorite is a sports drink because it contains all that a runner needs with fluid, energy and electrolytes and is easy to digest and carry. For runs lasting longer than 2.

My favorite combo is a sports drink plus a gel later in the run washed down with water. It can be helpful to set a watch alarm for every 10 minutes and take sips of fluid — or to consume a larger volume of fluid every minutes.

If you consume a combination of energy all at once, it will increase this concentration and can cause issues with sugar belly nausea, stomach cramping. For this reason, it is wise to space out your energy consumption.

For instance, drink a sports drink alone and when consuming a gel, consume it with water to dilute it in your system.

What sets srrategies runners apart from ufeling who like to just run Lentils for bone health few miles Running fueling strategies fun or general fitness? A weekly long run is a Runnihg component of race training straategies. But, your long runs require a little more planning and preparation compared to heading out the door for a short 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. First off, here are some things to think about as you plan your long-run fueling strategy each week.

Video

Fueling Strategy for Best Marathon Results

Running fueling strategies -

Ideally, you should eat as soon as possible after a long run. It is an essential part of recovery for stimulating muscle growth and repair.

Pair your protein with 1 — 1. 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 oz Runners and other athletes in general need more fluids day to day than sedentary folks.

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.

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, clic k here to get your copy of my Fueling Guide for Runners! Save my name, email, and website in this browser for the next time I comment. Pingback: Recovery Tips for Runners Posted at h, 19 April Reply […] For more tips on how to adapt your nutrition strategy for a long run, click here!

Pingback: New to Running? Your Guide to Getting Race-Ready - Stephanie Hnatiuk Posted at h, 26 April Reply […] you want to learn more about long run fueling, you can click here to check out my blog post on this […].

Pingback: Will a Low-Carb Diet Improve Your Running Performance? Posted at h, 04 May Reply […] You can read more about long-run fueling here!

Mark Posted at h, 13 September Reply Thanks for your blog, nice to read. Do not stop. Post A Comment Cancel Reply. Pick one specific brand of gel or chew and try it on a shorter, easier run to start, like one of your midweek easy run workouts.

That way, you can focus on the fueling process without the added stress of nailing a high-intensity run, says Hill. From there, decide on the interval at which you want to consume your fuel—every 45 minutes could be a good place to start, says Baumann.

Ingest a small amount at first say, half a gel to assess how that influences your energy levels and gut comfort, says Hill.

At the beginning, stick with water to reduce the amount of concentrated sugar hitting your gut at the same time. From there, gradually up the quantity and frequency of your chew or gel intake until you meet the recommendations of 30 to 90 grams of carbs per hour. Also important: When browsing different products, pay attention to whether they contain caffeine , says Baumann.

To determine the ideal type of fuel, cadence, and amount that works best for you, keep a log noting the type and the brand of fuel you used on each run, the amount you consumed, at which intervals you had it, and how it made you feel, says Hill.

Make adjustments as needed. For example, if you bonked toward the end of your run, then try upping the amount. Conversely, if you felt overly full or nauseous, try eating smaller portions at a time or switch to a different brand.

You can also adjust the timing of when you consume your food, Hill adds. The takeaway: Test out one brand at a time and make notes on how it makes you feel and perform.

When you find one you like, gradually up your intake throughout your training, experimenting with amounts and frequency. On that note, before race day arrives, look up what will be offered on the race course. Try out that specific product and sports drink!

On race day, stick to the same amount and timing of fuel intake that you practiced during training, and consider toting a few extra gels or chews in case you end up needing more than you think, adds Hills. What works for your buddy may not work for you, and vice versa.

Use the following guidelines when developing your recipes. Pre-Run Fueling Tips Consume calories of easily digestible carbohydrates. If you consume solid food like toast, peanut butter and a banana, eat at least hours before the start of your run.

If you eat within 60 minutes or less of the start of your run, experiment with liquid fuel like a sports drink, juice or foods that are higher in water content like a banana.

I eat my favorites 1 — 1. Consume ounces of water or fluid an hour before the start of your long run or race.

If you're one Optimal gut functioning the many preparing to Running fueling strategies By now, you've hopefully experimented with consuming energy gels or chews, carb drinks or Runnlng Running fueling strategies real food during your long training straregiesand have sstrategies some strxtegies pre-run breakfast straetgies Running fueling strategies options. If you haven't already, now is the time to work out exactly how many gels you'll need to consume during your marathon to keep your tank topped up with fuel. You should also start to think about how much water you'll need to drink per hour — and the amount of electrolytes you'll need to take on — to ensure you stay hydrated. And with our guide below, you will be able to calculate exactly that. What, and how much, you eat and drink during a marathon can make or break your race.

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4 thoughts on “Running fueling strategies

  1. Jetzt kann ich an der Diskussion nicht teilnehmen - es gibt keine freie Zeit. Aber bald werde ich unbedingt schreiben dass ich denke.

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