Fueling for distance running is a great energy changer when it comes to feeling strong during our long distance runs and races. Especially before races, it is important and super-efficient to eat the right foods before those races or long runs.
To get our great good fueling foods, we will feel like we can run any distance.
Carbs are our best friend when it comes to long-distance running. Carbs are our body’s go-to energy source, keeping our blood sugar steady and our muscles stocked with glycogen to power us through the kilometres.
But fueling isn’t just about overfilling in any carbs before we head out. It’s about knowing what works for our body and timing it right. We should focus on the foods our body can tolerate, digest and enjoy.
We should know why carbs are so important for runners and give us the best pre-run snacks and meals to help us fuel smarter for our long runs.
HOW DO YOU FUEL FOR A LONG RUN
During running and training at intensities greater than approximately 60% of our VO2 max, blood glucose and muscle glycogen are the primary fuels being oxidized to produce the necessary ATP for our muscles because carbohydrates can be oxidized for energy much quicker than fats.
Therefore, even for long-distance runs, the primary fuel source for our muscles is carbohydrates.
Depending on our body size and running pace, this means that we might store enough glycogen to support Half Marathon, Marathon, and especially Ultra run or Race.
If we don’t eat enough carbohydrates before our longer training runs or races, especially for morning runs we will start the run in a state where our muscle glycogen and liver glycogen stores are already partially depleted.
This is why long-distance runners who follow a low-carb diet or try to do a longer training run on an empty stomach may struggle to get through a long run or high-intensity workout.
When we try to do a morning run on an empty stomach, we are already starting in a glycogen-depleted state, as our brain, red blood cells, and certain other cells of our body burn through glycogen during the overnight fast.
DO WE NEED TO EAT A LOT OF CARBS?
Carb loading is a sport nutrition strategy that long-distance runners, triathletes, and endurance athletes use to increase muscle glycogen storage above normal levels to prevent depletion on race day or during long training runs.
My recommendation is following a healthy high-carbohydrate diet for 2-3 days leading up to race. Runners who want to do pre-run race carb loading should aim for 8-12 grams of carbohydrates per kilogram of body weight for 1-3 days before the race day.
Intense carbohydrate loading is generally not necessary during our training program for regular long runs for half marathon training or marathon training distance. Eating too many carbs can cause bloating and GI upset and make us feel sluggish.
I recommend that marathon or Ultra runners try carb loading before the longest long run up on the training plan if they plan to use this nutrition strategy going into race day.
This will make sure that we don’t have any GI upset from an excessive carbohydrate intake or eating the wrong foods (high-fibre, certain veggies, high-fat foods, too much dairy, too many simple carbs).
We should eat a dinner with good carbohydrates to ensure that our glycogen stores are fully topped off before the overnight race, along with lean protein and healthy fats.
WHAT YOU SHOULD EAT BEFORE A LONG RUN
The best foods to eat before a long run depend on several factors.
The time of day (morning run vs afternoon or evening run)
How fast you will be running (high intensity vs easy runs)
How long you are running
Your body size
How sensitive your digestive system is (GI issues, bloating, diarrhea )
How long before the long-distance workout you are eating your pre-run meal or pre-run snack
RECOMMENDATIONS FOR THE TIMING OF EATING BEFORE RUNNING.
Wait 3-4 hours after a large meal to run
Wait 2-3 hours after a small meal to run
Wait 1-2 hours after a snack to run
Wait 15-30 minutes after an energy gel or fruit juice to run
The closer it is before your race or training, the more important it becomes to eat just simple carbs (banana or sport drink) that digest quickly and easily.
Recommendations for the best high-carb foods to eat before a long run, marathon or Ultra training or race.
WHAT TO EAT BEFORE A LONG-DISTANCE RUN OR RACE
Oatmeal
Bananas
Pretzels with peanut butter Applesauce
Rice cakes
Whole grain toast. You can top them with applesauce, peanut or almond butter, fresh fruit, maple syrup.
Fruit granola energy bars
Protein bars
Dried fruit such as Medjool dates, raisins, cranberries, dried apples, dried pineapple, dried apricots, and figs all work well for many runners
Fresh fruits, banana, orange, apple
Fruit smoothies with bananas and berries
Yogurt covered with granola, fresh or dried fruits
Fresh vegetables, tomatoes, broccoli, mushroom, spinach, cucumber
Sweet potatoes
Brown rice
Quinoa
Fresh pasta
WHAT YOU SHOULD EAT DURING A LONG RUN
Endurance athletes should ingest 30–60 grams of carbohydrates per hour during run or training workouts lasting 1-3 hours or more.
The maximum rate of carbohydrate absorption during exercise is 60 grams per hour. Therefore, sticking to the 30-60 grams of carbohydrates per hour- no more than 120-240 calories recommendation for a long morning run or on race day is a good idea.
Some of the best foods for long-distance run or race sessions that exceed 90 minutes include sports supplements like energy gels or chews, or simple whole foods such as dried fruit, pretzels, or bananas.
Sports electrolytes drinks have glucose and energy and they also provide hydration.
Focus On Eating Some Healthy Carbs, Lean Protein, Small Portion Of Healthy Fat Before Long-Distance Run Or Race And Ultra Run, To Feel Well And Strong, And Super High-Energy During The Race!
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