As a dedicated runner and coach at Tight Knit Wellbeing, I understand the importance of fuelling during long-distance runs. It's not just about sustaining energy; it's about optimising performance and keeping those legs moving well after your mind wants to give-out. Whether you're training for a half marathon or tackling an ultra, finding the right fuelling strategy is essential before event day.
Why Fuelling Matters: Beyond the 90-Minute Mark
Many runners underestimate the importance of fuelling during long runs, especially those lasting over 90 minutes. As you start running, your body primarily relies on glycogen for fuel. Initially, glycogen stores are relatively high as your body has stored energy from your meals, and your body can use them efficiently for some time. However, as exercise continues, glycogen levels start to decline.
Around 90 minutes into a run, your glycogen stores plummet. If you don't replenish the stores, fatigue sets in, and performance declines. This can manifest as feelings of exhaustion, decreased pace, or "hitting the wall".
In this blog, we'll dive in to during-run nutrition and how to make it work for you.
Personalised Fuelling: Your Body, Your Run
Running is a deeply personal experience, and just like our running styles and preferences vary, so do our fuelling needs. What works like magic for one runner might be a complete flop for another, and that's perfectly normal. Some people prefer to gain fuel through simple sugars from gels, whilst others prefer a savoury option from carbohydrates like potato or bread.
The key here is to experiment with different options and find what works best for you. Whether you prefer the convenience of gels and sports drinks or the simplicity of whole foods, the goal is the same: to keep those glycogen stores topped up and your legs moving strong.
My Favorite Fuelling Options: Sweet Treats for the Win
As a runner with a sweet tooth, I've discovered a few go-to fuelling options that never fail to keep me going during those long miles:
Jelly Beans:Â These bite-sized bursts of energy are perfect for a quick pick-me-up during a run. Plus, they come in a variety of flavors and can easily be picked up at the chemist or supermarket.
Apple Puree Pouches:Â Convenient and easy to digest, apple puree pouches provide a refreshing burst of natural sweetness while supplying essential carbohydrates for sustained energy.
Dates:Â Nature's candy, dates are packed with carbohydrates and potassium, making them an ideal fuelling option for long runs. Plus, they're easy to carry and munch on the go.
Bananas:Â With their natural sugars and potassium, bananas are a runner's best friend. Whether eaten whole or blended into a pouch, they provide a steady source of energy to keep you going strong.
Tailwind, Gels, and More: Exploring Your Options
While I love my sweet treats, I also understand the value of other fuelling options. Whole foods are harder to digest and take more time to pack their punch for energy delivery. Tailwind was a game-changer for me during the Great Ocean Road Half Marathon last year, providing a convenient way to stay hydrated and fuelled during my long runs.
And while gels may not be my favourite in terms of texture, I can't resist the delicious flavours that brands like Gu offer. I used these as an option during the Melbourne Marathon festival last year.
I think it's important to note here that I found a combination of all of the above work best for me. If I rely purely on liquid options, I find I'm searching for something to munch on still. So, if I go with Tailwind, I often combine it with a banana or dried fruit to keep me interested.
Seasons and Stages: Adapting Your Fuelling Strategy
It's important to recognise that your fuelling needs may vary depending on the season and where you are in your life. Hotter temperatures may require more hydration, while lactating mummas or intense training phases may necessitate additional fuelling. Stay attuned to your body's cues and adjust your strategy accordingly.
Experiment with different options, listen to your body, and find what works best for you. Whether you prefer sweet treats like dates and bananas, convenience of gels or opt for savory options like Vegemite sandwiches, the key is to fuel smart and finish strong.
Happy running!
At Tight Knit Wellbeing, we're here to support you on your running journey. Reach out to learn more about our personalised coaching programs and take your training to the next level.
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