When it comes to long-distance running, proper fueling can make a significant difference in your performance and overall experience. Understanding how often to fuel during a long run is crucial to maintaining energy levels and preventing fatigue. The general guideline is to consume 30 to 60 grams of carbohydrates per hour after the first 60 minutes of running, as this is when your body's glycogen stores begin to deplete. For those engaging in ultra-endurance events, the recommendation can increase up to 90 grams per hour.
It's important to start fueling early in the run, before you feel tired, to prevent hitting the dreaded "wall." This means taking small, frequent amounts of carbohydrates every 15 to 20 minutes after the first hour. Options for fueling include energy gels, chews, sports drinks, or even natural foods like bananas or raisins. However, every runner is unique, and it’s crucial to practice your fueling strategy during training runs to determine what works best for your body and digestive system.
Listening to your body’s signals is also key. If you start feeling fatigued or lightheaded, it may be a sign that you need to fuel more frequently or adjust your intake. Remember, hydration is equally important, so ensure you are drinking water or an electrolyte solution in conjunction with your carbohydrate intake. By planning and practicing your fueling strategy, you can optimize your energy levels and enhance your long-distance running experience.
Melissa Curl
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