Fueling for Your Run

Stats-
3.11 miles/30:22
Average pace- 9:45

Plank a day- 1:44

Much better run today! VBS is wearing me out but I'm still getting it done! :-)

Some of the ladies in the Sole2Soul Sisters half marathon training group have asked me about fueling for long runs.  This Saturday we are running 8 miles so I thought it was a good time to write a post about fueling.  Just remember that these are the things that work for me...they may differ for you.  Just listen to your body because we are all different!  :-)

Before the long run
Before I head out to run a long run (and by long I mean longer than 6 miles) I normally eat something with peanut butter on it.  Lately, I've been eating a pancake or waffle with peanut butter on it.  I've also had a bagel with peanut butter on it.  The key is to find something with a good mixture of carbs, protein, and a little bit of fat.  Some of my friends eat energy bars.  Just find something you can swallow down early in the morning (if you run early like me) and stick to it through out your training and on race day.

During the long run
While running I make sure to have plenty of water and some type of sports drink.  You can choose Gatorade, Powerade, Cytomax, Nuun, etc.  There are tons of options out there.  But you need something that will replace the electrolytes you will be losing.  I run with a fuel belt so I will fill one bottle with water and the other with a sports drink.

You may also want to refuel with some type of gel.  My favorite gel is GU.  Vanilla Bean is my preferred flavor but there are many flavors to choose from!

source

I ingest one about every 45 minutes during a long run...this is what the directions on the package suggest but I know several people that don't ingest them that often.  Once again, you have to find what works best for your body.

For some, gels upset their stomach.  There are other options you can try if you have this problem.  You can try energy bars (like Clif bars or PowerBars) and break them into pieces to eat throughout the run.  You can try energy chews (like GU Chomps or Clif Shot Blocks).  You can try natural foods (like gummy bears, twizzlers, and honey).  I've even known a runner who packs a peanut butter and jelly sandwich and eats a bite of it throughout the run.  With any of these options you just need to make sure you are drinking plenty of water with it.

After the long run
After my long runs, the first thing I want is chocolate milk!  Chocolate milk is a great recovery drink because it has plenty of protein and carbs in it to help refuel and replenish your muscles.

You can also drink some type of protein shake...there are tons of options out there!  If you don't want a drink, eat something with carbs and protein in it.  Energy bars or that bagel with peanut butter will suffice after a run too!  Just be sure that no matter what you choose that you do it within 30 minutes after you exercise.  This is the time that your muscles are the most receptive to rebuilding stored glucose.  And don't forget to rehydrate with more water and/or sports drink after your run too!

QOTD: What is your before, during, and after your run fueling routine?


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