How To Fuel Long Runs Effectively

Morning my mate and welcome to The Running Week your weekly dose of Monday motivation!

In today’s edition:

1. How To Fuel Long Runs Effectively

2. Sub 1.17h challenge update

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How To Fuel Long Runs and Don't Hit The Wall

Today I’m here to provide you with tips on how to fuel those long runs effectively.

Whether you're gearing up for a half marathon, a full marathon, or even longer distances, understanding your body's nutritional needs is crucial for optimal performance.

Understanding the Science Behind Fueling

When you run, your body primarily utilizes energy from carbohydrates and fats. Carbohydrates are stored as glycogen in the liver and muscles.

The fitter you are, the more you can store.

However, as you run harder and longer, your glycogen stores deplete, leading your body to rely more on fat for energy.

Here’s a cool study!

Optimizing Your Nutrition for Training

To prepare for longer runs and races, it's essential to increase your carbohydrate intake in the days leading up to the event.

This process, known as carb-loading, helps maximize glycogen stores, providing sustained energy during the race.

Here you can find the issue about “Best fruits for runner”.

Finding Your Carbohydrate Balance

For the average adult, carbohydrates should constitute between 45% and 65% of daily calorie intake.

However, athletes often fall short of meeting these recommendations due to various factors, including busy schedules and limited knowledge of nutrition.

Fueling Strategies for Long Runs

During long runs, it's crucial to replenish glycogen stores regularly to maintain energy levels.

Aim to consume around 30 grams of carbohydrates every 30 to 45 minutes after the first hour of running.

Experiment with different fuel options, such as gels, sports drinks, energy bars, or real food, to find what works best for you.

Exploring Fuel Options

Sports drinks provide a convenient source of carbohydrates and electrolytes to keep you hydrated and energized during runs.

Energy gels offer a quick energy boost, while energy bars are ideal for pre-run or post-run snacks.

Energy chews provide instant energy, and some contain caffeine for an additional boost.

Practice Makes Perfect

Use your long training runs as opportunities to fine-tune your fueling strategy.

Pay attention to how different fueling options affect your performance and adjust accordingly.

Remember, nothing new should be tried on race day — stick to what works best for you.

Post-Run Recovery

After your run, focus on replenishing glycogen stores by consuming carbohydrates and protein within the first 30 minutes to an hour.

Aim for a balanced meal within five to six hours post-run to support glycogen replenishment and overall recovery.

Find the Kenyan post-run stretching routine here.

Final Thoughts

Mastering your fueling strategy is essential for long-distance running success.

Experiment with different fueling options during training, listen to your body, and make adjustments as needed.

By understanding your body's nutritional needs and practicing your fueling strategy, you'll be well-equipped to tackle your next long run or race with confidence.

What are your go-to fueling strategies for racing? Share your tips and experiences simply replying to this email!

Trivia Question: What is the term for the uncomfortable, burning sensation in the chest and throat that can occur during or after running?

Find the answer at the end of this email.

Sub 1.17h challenge update

Last week's training block was ~48km:

• Monday: 50min Easy + Gym

• Tuesday: Ride 30km

• Wednesday: 60min Easy

• Thursday: Gym

• Friday: 65min Easy + Gym

• Saturday: 45min East

• Sunday: Ride 24km

• Total training time: 08:02:50

De-load week completed!

As you can see last week I reduced my weekly mileage by almost 50% so I gave my body (and mind) time to recover from all the sessions of the last few weeks!

Now the fun part begins! From today I will officially start working on my speed with short/medium intervals sessions twice a week.

Follow me on Strava to see the details of all my sessions!

Matteo

Just for Laughs 😂

Trivia Answer: Heartburn!

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And at this link you can find all issues I written in the past!

Thanks for reading to the end. If you enjoy the Running Week I would appreciate it if you take the time to help me spread the word by forwarding it to a friend or colleague! Or share the following link on your socials: https://therunningweek.com/

From your running friend that's it for today! I hope you enjoyed it!

I’m incredibly grateful for this little newsletter and community of The Running Week. Thank you.

PS. Let's connect on Strava, here’s my profile

Matteo, your best-running friend.