Should I Eat During Long Runs?

One half or full marathon training aspect that definitely takes some getting used to is having to eat during long runs.

Some runners make the mistake of thinking they’re not running long enough to need more fuel during their runs. As a result, their performance suffers and they may even “hit the wall,” or get extremely fatigued, during long runs and races.

Why You Should Eat During Long Runs

When you run for under 90 minutes, most of your energy comes from stored muscle glycogen. However, if you’re running for 90+ minutes, the sugar in your blood and liver glycogen becomes more important because your stored muscle glycogen gets depleted.

Fueling with carbs during your longer runs will prevent you from running out of energy and help boost your performance.

How Much to Fuel During a Long Run

A basic rule of thumb is that you should be taking in about 100 calories after about an hour of running and then another 100 calories every 40 to 45 minutes after that.

Like much running-related advice, your mileage may vary. You may need more calories depending on your size and speed, so make sure you carry an extra one or two gels (or other food). If you feel hungry or low on energy, you can definitely consume calories “off-schedule”.

During your long runs, you can experiment with the timing of your nutrition so you can can figure out what works best. By the time your race day arrives, you’ll know exactly how much you need and when to take it.

How to Take in Calories Through Fluids

One way to get fuels on the run is through sports drinks such as Gatorade. Not only will they provide carbs, but they’ll also replenish electrolytes (salts) lost through sweat.

The advantage of liquid calories is that you need to rehydrate anyway, and it’s convenient to take in some fuel calories at the same time. Also, you won’t have to open packages or chew, both of which can take a lot of effort when you’re very fatigued during your run or race.

If you choose to take in calories by fluids, you’ll need to figure out how to carry them during long runs and races. Most half and full marathons have a sports drink available at water stops, but you’ll have to make sure it’s a drink that you like and have previously trained with.

Some runners prefer to carry electrolyte tablets or packets that they can add to water so that they can create their own sports drink when they need it. One disadvantage to those products is that some are low in calories, so you’ll still need to supplement with sports nutrition products or food to get the right amount of fuel.

What to Eat During Long Runs

With lots of sports nutrition options to choose from, distance runners sometimes have a tough time figuring out which ones work best for them.

Energy gels are easy to use and carry on the run, and it’s simple to determine how many calories you are taking in. An advantage is that gels don’t require chewing. However, you’ll need water to wash them down. Taking them with water allows for easier digestion and helps avoid a bad aftertaste.

Other sports nutrition options include sports gummy chews, energy bars, and even sports jelly beans, designed for long-distance runners to eat on the run. They often provide some electrolytes as well as carbs.

Experiment with what works best, especially for taste, the amount of chewing needed, and ease of use. You may also find your digestive system does better with one product or another. If you have specific dietary restrictions, there are plenty of options for runners who are gluten-free, vegan, or prefer all-natural and organic products.

Some runners like to eat pretzels or sugary candy such as gummy bears or candy corn on the run. Fig Newtons or other cookies could be just as good as an energy bar. You can save money by using those types of foods, rather than more expensive sports nutrition products.

Start experimenting with different foods, gels, and bars on your long runs to see what you prefer. You may find that you absolutely love one particular product and want to use it exclusively, or you may prefer to go with a combination of flavors and types of food to mix things up.