How to Fuel Your Body for Long Runs

By Jennifer Grayeb - POSTED ON 20 August 2012

CATEGORY: BEE Active Training Tips

Energy BarsLong distance running has become increasingly popular over the last few years, with more and more runners entering marathons and other long distance runs. However, beyond just the training for the run, you need to make sure that you are treating your body correctly with food and fluids. By eating and drinking right, you can make sure that your body recovers for the next run!

Preparing for the Run

Before you go out for your run, you need to make sure that your body is fueled. Make sure that you eat at least 30 minutes prior to a long run, and stick to a meal that has protein and carbs.  Peanut butter is a popular option, especially on toast, but you could also do oatmeal, fruit and nuts, bananas and peanut butter, or even energy bars.

You also need to think about getting hydrated before you go out too. If you’re going for an early morning run (which a lot of marathons are), your body can be dehydrated from sleeping overnight. Make sure that you get enough liquids to rehydrate yourself before you start running.

During the Run

During your run, you still need to stay hydrated, and you may even need to eat something. If you run for less than 45 minutes, drinking water should be fine. However, if you are going for longer, like a marathon, make sure that you are drinking sports drinks that have carbs and electrolytes to keep your body going.

Some runners even keep some food to refuel on them for long runs. Some tricks include candy, jellybeans, or small sports energy bars, to help you keep going.

Bouncing Back After the Run

Finally, when you’re done with your run, you should eat within 30 to 60 minutes. This is when your body needs the most nutrients in order to repair the muscles that you used during your run.  Try to eat a good mix of protein and carbs after the run, so that your body will remain functional for the rest of the day.

How do you fuel for long runs?

 

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