What to Eat During Long Runs

Eating the right foods during long runs is essential for providing your body with the energy it needs to perform well. Here are some guidelines on what to eat before, during, and after a long run:

Before a Long Run:

- Aim to eat a light meal 2-3 hours before your run. This could include foods such as oatmeal with fruit, a bagel with peanut butter, or a yogurt parfait.

- Avoid eating a heavy meal within 2 hours of your run, as this can cause stomach discomfort.

- Stay hydrated by drinking plenty of water leading up to your run.

During a Long Run:

- If your run is longer than an hour, it's important to consume calories during your run to prevent fatigue.

- Eat small, easily digestible snacks every 30-60 minutes. This could include gels, chews, fruit, or energy bars.

- Stick with foods that you've tested and know agree with you.

- Stay hydrated by drinking water or an electrolyte drink every 15-20 minutes.

After a Long Run:

- Aim to recover within 30-60 minutes after your run by consuming a combination of carbohydrates and protein.

- A post-run snack or meal could include a recovery drink, a protein shake with fruit, or a yogurt parfait with granola.

- Replenish your fluid loss by drinking plenty of water.

Additional Tips:

- Listen to your body and adjust your fueling strategy based on your individual needs.

- Start with smaller amounts of food during runs and increase gradually as needed.

- Experiment with different types of snacks and drinks to find what works best for you.

- Practice your fueling strategy during training runs to avoid surprises on race day.

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