Beginners' Long Run Fueling Guide

Consider this video the beginners' long run fueling guide! Coach Elizabeth takes you through all details of how to fuel before, during and after your run. This video is also a great place to start if you feel generally overwhelmed by the complicated topic of sports nutrition. As always, leave your questions and comments below!

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[elanastahl]

My favorite nutrition on a long run is blended dates, banana and some salt. I blend it and fill reusable pouches. Also mashed taters or tator tots. Ever since I started making my own and stopped buying prepackaged it’s worked great!

[maureenseel]

I have found pre-run I go for oatmeal with fruit or pancakes. Running fuel I used to use dates, but my stomach got too upset because of the fiber...So now I use Swedish fish or gummy bears and then in the middle of the run (halfway) I pack a protein bar that has slower carbs and protein. So far so good. Yesterday was pancakes and an egg before the run, fueling with gummy bears and a nut butter filled clif bar, 18 miler, then recovery meal was pasta with roasted broccoli and cheese. Feeling good today!

[daglobe]

you answered several questions and gave helpful specifics (such as how much water to drink when taking gels / the timing and quantities of food intake before and after long runs / 90 minutes = a long run) instead of the usual general or conflicting info ... and also specified for men and women ... thanks much

[danmcleod]

Love the blooper reel toward the end. That's all of us when we make mistakes! Thanks for the solid info.

[jimoconnor]

Great video! Just as information, not all gels require water intake after taking. Spring energy gels come to mind... SIS as well. They are isotonic gels.

[jondalgas]

I always eat an apple or a banana immediately after my run! I thought I needed to boost blood sugar levels to recover quicker! So now I need to rethink my post-run routine!
Thank you so much for sharing your knowledge!

Have a great day :)

[kestontrammell]

2 hours pre run: pizza
Post run: pizza
Anytime: pizza

[elizabethlevey]

Thank you for this video! A lot of fueling videos skip over the basics.

[stephensears]

In regards to racing I agree with fueling, even for races only lasting a little over an hour. There should be some fueling practice in training as part of race preparation. I don't think there is any disagreement there. When it comes to training and fueling there is a lot of inconclusive studies that involve fueling or NOT fueling during longer TRAINING RUNS. In discussions with elite marathoners and elite marathon coaches I have yet to find one that advocates fueling during your training runs on any type of regular basis. My coaching certification made this very clear. This is coming from holders of Olympic medals. In order to increase storage of glycogen in the muscles there needs to be a stimulus which typically involves depleting during workouts to some extent. This improves metabolism of free fatty acids. Keep in mind that the body begins to become more efficient (burning more fat and lees glycogen) right around the 30 minute mark of a run. This is right about when runners begin fueling and self sabotaging. Dr. Noakes - Lore of running has more info on this as well.

[Jeffhowell]

Thank you for the info...  Fueling is my biggest problem.. I am a Gastric Bypass (RNY) Runner and I can't eat much and then when running, I burn it off so fast, so staying fueled is tough... I am running Chicago in Oct and look forward to meeting the TRE team there!

[wildes_]

What about during-run hydration levels (in terms of ounces/hours, etc.)? Would really appreciate some information on that!

[richardmorschel]

I am excited : ) Thanks for the great presentation, content and advice!!

[Redhippo]

This is great! Haven't used any gels or fuelling during my long runs yet. Just got a sample pack from SiS though so I'll give one of those a go and see what happens haha.

[northernninjarunner]

Hey Friday night and Coach Elizabeth love the bloopers 👍 Great info have a 10k Race next month 👊 Have a great weekend

[onanu]

Just updated my grocery list!!! Thank you!

[mitchellphariss]

Avoiding fruit immediately after a long run... interesting... hadn’t considered how fructose is metabolized in the liver first. Good info, thanks this tip!

[alexmontalvolarealtor]

Thanks for the tip coach Liz. I typically eat a banana after my long runs (like 12-14miles). I guess I will start bringing a tuna sandwich!!

[elanastahl]

My go to post run (if i can) is an açaí bowl with hemp seeds peanut butter spirulina and bananas. Yum

[sandrawilliams]

Great tips as usual. Thank you Coach Elizabeth.

[jimjob]

For me, I only have one strict rule for long run fueling; no spicy foods or alcohol the day before... for digestional reasons.

I've experimented with eating all sorts of stuff the morning of, and even during my events (up to ultra-marathon distance),  and so long as I don't over (or under) eat or hydrate, I have never notice a significant difference one way or the other.