Last Monday, I talked about hydration on the long run and today I’m talking about proper fueling. One of the mistakes I made (I realize now I made a lot of them) while training for and running my first marathon, was that I didn’t consumer enough calories during the run.
In addition to hydrating, I have been eating A LOT (for me) before and during my runs. I always have a piece of peanut butter toast when I wake up and drink at least half a gatorade before my feet hit the pavement. In total, I’m consuming around 400 calories before the long run. First marathon Kim only consumed 200ish before long runs.
I discovered a long time ago that gels don’t work for me. It’s a texture thing and I always gag when I try to take them. They never sit well in my stomach. This led to me not getting enough fuel during the long runs and feeling awful during the last few miles (and for the entire day of the run). The Professor however, is all about the gel.
Each pack is 200 calories and 46 grams of carbs. I went through 2.5 packs on our 20 miler last week. I don’t like the way they are packaged, so I put them in a baggie and shove them in my Fuel Belt for easy access.
During 3.5 hours of running last weekend, I consumed 695 calories (including my Garotade). For me, I think it was the perfect amount. I had energy to get through the entire run and didn’t crash as soon as I got home.
I still think I could add a little more pre-run fuel but I just can’t get myself out of bed early enough to eat any more and let it digest before I take off.
How do you fuel for a long run?
Savannah Week 11 Training
Monday: 2 mile recovery run @ 11:15 pace
Tuesday: 9 miles @ 10:47 pace
Wednesday: Rest Day
Thursday: 6 miles @ 10:16 pace
Friday: Rest Day
Saturday: 20 miles (!!) @ 10:55 pace
Sunday: Rest Day