When it comes to fuelling a long run there are a couple of things to consider, the meal you eat before the run and if you need to consume anything during the run. Depending on how long the run is, you may even think about what you eat the night before. Carbohydrates are the preferred fuel source for running, but the amount you need depends on the type of session. For long or fast runs carbohydrates are going to be the main fuel source. If you are completing long runs as part of a training programme for an event such as a marathon, it’s a good opportunity to practice your race day nutrition before, during, and after the long running sessions. This is because the gut needs to be ‘trained’ to be able to take on carbohydrates whilst running. You also need to build up tolerance to the amount of carbohydrate that you can on.
Before the run
The goal of the meal directly before a long run is to make sure that you have enough ‘fuel in the tank’ to get through the session. This meal would be eaten about 2-3 hours before the run, and it shouldn’t be particularly high in fat and fibre as this might cause stomach discomfort during the run. However, you should eat whatever normally feels comfortable for you. If you are training for a race, the meal before the run is also another great opportunity to practice your pre-race meal. You shouldn’t be trying any new foods on a race day. Carbohydrate-rich foods that you might include in the pre-run meal include foods like cereal, oats, toast, rice, or pasta. You might also have a pre-run snack around 15-30 minutes before you set off just to top up your energy. This snack should be very low in fat, fibre and protein and might include something like a carbohydrate gel or sports drink.
Hydration before
You need to think about hydration before, during and after a run. An easy way to crudely test your hydration is to check the colour of your urine. If it’s dark and concentrated, you need to drink more. It’s recommended to drink between 300-600ml of fluid around 2-4 hours before exercise.
During the run
If you are planning on running for longer than 60 minutes, and it’s at a moderate-high intensity you will need to have some carbohydrates during this run. This is because glycogen stores will only last for around 75-90 minutes so stores will need to be topped up. To avoid ‘hitting a wall’ start taking on carbohydrates from about 30 minutes into the run.
A typical intake would be 30-60 grams of carbohydrates per hour. This might be in the form of gels, banana, or it could be in the form of a sports drink which would also provide some fluid at the same time. When choosing a sports drink go for a 6-8% carbohydrate-electrolyte solution. This will be absorbed into the blood stream quickly, whereas a higher carbohydrate content is absorbed at a slower rate and may cause stomach issues during the run.
For runs that last longer than 2.5 hours, the hourly carbohydrate intake might be closer to 60-90 grams. The body can only process a certain amount of carbohydrate per minute when using one source of carbohydrate (glucose), and so higher amounts will need to come from combining different types of carbohydrates (glucose and fructose). Glucose and fructose are absorbed via different transporters in the body.
Hydration during
Hydration needs will change depending on intensity, duration, and environmental conditions. In addition, everyone has different sweat rates. Generally, you should aim to have around 150-250ml of fluid every 20 minutes. You can be more accurate with your hydration needs by estimating your sweat rate in various conditions. This involves weighing yourself before and after a run.
Key points
- Have a carbohydrate-rich meal 2-3 hours before the run. If you need to top this up, have an easily digested snack around 30 minutes before.
- Test your hydration before going on the run by checking the colour of your urine. It should be a straw-clear colour. Have 300-600ml of fluid in the 2-4 hours before the run.
- If you are running for more than 60 minutes and it’s a moderate-to intense run, you will need to take on some carbohydrate which will be around 30-60 grams per hour.
- You should take on around 150-250ml of fluid every 20 minutes during the run.
Ann-Marie is a registered Sport and Exercise Nutritionist. If you would like to learn more about this topic or any other, please get in touch.