Www.Run4prs.com for a free 7 day trial. FUELING ON THE RUN đ
Podcast Episode #112 đ
.
Gels, electrolytes, water⌠How do you manage all of it on the run? It can be super overwhelmingâď¸
.
đFor races 90 minutes or longer, you NEED to be taking in fuel if you want to reach your potential. Yes, you CAN run without these things and finish but you will not run to your potential without filling your glycogen stores which will begin to deplete after that 90 minute mark
.
RULES OF THUMB:đ
â
Trial and error: Itâs frustrating, but you really do need to do a trial and error process to figure out your ideal fueling strategy for yourself. Your body is unique which means what your friend uses for fuel might not work for you. Pick up a few different types of gels or blocks from your local running shop and see what sits well. Try some ârealâ food like applesauce if those arenât working for you
.
â
Hydrate/fuel early and often: Start fueling and drinking 20-30 minutes into a long run/race. 4-8 ounces of fluids/sips every 10-25 minutes. Take in 30-80 grams of carbs an hour, so fuel with gels/blocks/applesauce/etc. every 30 minute or so starting at 45 min into the race. You donât want to wait until mile 20 when your body is shutting down to digest gels (not as much blood flow to your digestive system as you continue running because your blood is going to muscles)
.
â
Nothing new on race day: You can usually find out online what your race course will be offering for electrolyte fluids and fuel so practice with that so you arenât taking in a new liquid you havenât tried on race day. If you donât plan to use what is on the course, you need to figure out how youâre going to carry all of the fuel/fluids you plan to use
.
â
Practice water/fuel stops like itâs race day: Alternate between fluid with electrolytes (like Gatorade) every other time you drink like you would on race day. Limit your stoppage time during training runs because you likely wonât want to come to a dead stop for five minutes to eat and drink during your race. You need to get your digestive system used to consuming fuel and liquids while continuing to walk or run!
view more