The Best Nutrition for Long Runs

Whether you are running a marathon or going for a long run, this guide will help you choose what to eat before, during, and after your run so you can perform your best. Before diving in, let's quickly define "long run" as it pertains to this article. A long run can vary in distance and time based on your experience level, but for this article, it will be considered any run lasting longer than an hour. Why an hour, you may ask? After around an hour of running, glycogen (fuel) levels in the body become significantly depleted, and physical performance dwindles. In contrast, running shorter durations does not demand the same level of attention to nutrition and meal planning.

Whether training for a 10K, marathon, or ultramarathon, runners should focus on three key areas when crafting their nutrition plans: Pre-Run, Mid-Run, and Post-Run. Nutrition for each of these stages is a critical component to completing a successful long run. All runners' routines may vary given their unique physical and nutritional needs, but there are a few guiding principles you can follow to ensure peak performance.

Having a well-thought-out meal and hydration plan can make all the difference when preparing for a long run. Eating too close to your running time can cause discomfort as your body tries to digest the meal, but eating too early before a long run may leave your body begging for more energy. In general, having a larger pre-run meal (400 to 700 calories) composed mostly of carbohydrates 2 to 4 hours before any long run can help runners avoid these common pitfalls. Consuming solid food such as a chew or waffle can be a tasty addition to any pre-run nutrition plan, as they are packed with carbohydrates that will continually feed your muscles with energy.

Hydration is another important element of any runner's pre-run preparations. Drinking 17 to 20 ounces of water or your favorite hydration drink in combination with your pre-run meal will ensure that your body is fully prepared for the work ahead. Hydration mixes like Maurten Drink Mix and Tailwind Endurance Fuel are packed with electrolytes and carbohydrates that will ensure your body is performing at its best. Some pre-run hydration drinks also contain caffeine, which can be another great way to supply your system with an added boost.

If you are preparing for a 10K, half marathon, or marathon, then mid-run nutrition is a must. A mid-run snack will not only make you feel better but can help you avoid hitting the infamous wall. The goal of mid-run nutrition is to quickly replenish electrolytes and essential carbohydrates without causing stress to your stomach. It is recommended that runners eat around 100 calories and roughly 30 grams of carbs for every 45 to 60 minutes of running. Gels and chews like GU Energy Gel and Honey Stinger Energy Chews are packed with easily digestible carbohydrates that will keep your mind and body from breaking down mid-run.

Staying hydrated is also crucial for a successful long run. As you run, your body loses key electrolytes, so drinking 17 to 34 ounces of fluid each hour will ensure that your body is hydrated enough to keep crushing miles. Portable tablets such as nuun Sport Tabs are packed with electrolytes and can be an easy addition to your mid-run nutrition plan. So next time you hit the road to train for a half-marathon or marathon, don't forget to bring some gels or chews, as well as your favorite hydration supplements.

You have just perfectly executed your pre-run and mid-run nutrition plans and achieved a new personal best. Now, it is vital to properly refuel and replenish all the nutrients that your system has just lost. The first step is to hydrate, hydrate, hydrate! Drinking water with your favorite hydration supplement will help you feel better and will assist your body with the digestion of other important nutrients.

The next step is to eat, eat, eat. Carbohydrates, proteins, and fats are imperative for muscle recovery and the rebuilding process. Without proper post-run nutrition, you risk having a prolonged recovery period that could have adverse effects on your training schedule. When searching for a post-run drink mix, you should look for a carbohydrate-to-protein ratio around 2:1. High-quality products like Fluid Recovery provide an excellent balance of carbohydrates, proteins, and nutrients that will assist your recovery and get your body ready to run again in no time.

Although additions such as pre-workout drinks, hydration supplements, and post-workout recovery mixes are important for a runner's nutritional plan, there is no replacement for a well-balanced diet of whole foods. Having a healthy diet is a daily endeavor that should be fueled by a mix of healthy fats, carbohydrates, nutrients, and minerals. Also, make sure that you test all supplements before race day or embarking on a longer run. This will ensure that you avoid any unwanted discomfort during your run. Combining good daily nutritional practices with supplements will not only contribute to your overall well-being but will help you conquer any run.