Many of us struggle with getting our nutrition right on long runs. And it’s an intimidating thing for people that are starting to explore longer distances. It’s even more frustrating that everyone is different, so what might work for one person may not work for another! For this reason, it’s always nice to get ideas from other experienced runners. Here’s how the DPMR board members are currently approaching their long runs and races.
Aude Hofleitner: “I have two strategies for my long runs:
- Some long runs, I optimize for stomach training. I eat snacks that may not be the “optimal” running food to get used to eating a variety of things and dealing with it. Still mostly in the candies/cookies category, some recent samples include M&M’s, Twix, Cadbury chocolates, macaroons (NOT macarons!), … I would totally add Angela’s energy bites to the mix!! I mostly do that on runs where I run all easy.
- Some long runs, I simulate how I would fuel on a race. I aim for 90g of carbs per hour and use a mix of sports drink (Roctane is my fav’ but I go with anything!) and a gel every 30min. I’m also pretty flexible with my gels but love Precision, Maurten, GU Roctane Gels (I prefer them to the regular GUs and they have BCAAs), Honey Stinger. I’ve enjoyed mixing the flavors to limit palate fatigue (rarely an issue on training runs but useful for races). I mostly do that on long runs that include some mod effort.”
David Cahill: “Nutrition strategy varies with distance and speed. For the 10-50km range I tend to run, it’s all about hydration flasks filled with water, some maple syrup, and a pinch of salt. For longer runs, I add a GU every hour and maybe even some Chips Ahoy.”
Renee Elsdon Jacobs: “When it counts, my nutrition plan definitely starts before the run begins. I fully subscribe to the “carb loading” concept – that increasing carbohydrate intake the night or even day before will help with a run the next day. I also try to fuel as much a possible day-of, before the run. This will involve a typical breakfast (some protein, some veggies, and definitely carbs) at least 2 hours before, then a snack before the run. I personally prefer eating real food as much as possible and my go-to for my pre-run snack has been steel cut oats with fixings for a number of years now. I’ve trained my body to handle as much as 400 calories of these oats in as little as 30 minutes before a run (as long as the run is not too intense or fast). These strategies alone can get me through multiple hours of a zone 2 run… During the run, I love graham crackers, dates, rice krispy treats, homemade cookies (like Cowboy Cookies or Persimmon Cookies), homemade cooked sweet potato, Skratch Lemon Raspberry bars, Maurten Solid bars, and/or almond butter-filled pretzels. In my bottles, Gnarly BCAAs mixed with Nuun electrolytes (I use caffeinated Nuun during the first half of a race). If I want liquid calories, one of my two bottles is filled with Spring Energy Passion Fruit Yam Endurance Juice (plus LMNT on hot days) or Maurten Drink Mix, to make carbohydrate consumption easier (which really helps me achieve my goal of 70 grams of carbohydrate per hour during a race, but is also helpful when I have to go through the night). Rarely do I use chews or goo, but if I do, I like Bonk Breaker chews, Spring Energy gels, and Huma gels. “
Kimberly Boyd Yamauchi: “I don’t do the long races that others are running, but for Broken Arrow, on longer bike rides, etc., what has worked for me is Skratch in the bottle and I just used Spring Energy gels for the first time and actually really liked them. (I got turned off gels some time ago, and went to chews (usually honey stingers) and energy balls (similar to Angela’s but slightly different recipe)). I’ve always had gut issues and now after my daughter’s celiac diagnosis, I have a strong suspicion that gluten is also my issue/culprit, so trying to keep that out of my diet completely. I felt really good recently at Sea Otter (4 hour ride) and interested to see how I do at Broken Arrow and the few 10 mile runs that I have coming up in my training.”
Bruna Gusmao: “I just started going on long runs recently. So I am still learning about nutrition during runs. But I like the Stinger Waffle, or baked potatoes (the little ones). A lot of electrolytes and water are also super important. I used to have Stinger energy chews during long runs because that was a brand of gel that would make my stomach upset every time. But since I started with Spring Gels I have had no issues and I think they are actually better than the chews.”
Diane Frederic: “I finally decided to get serious about my nutrition after a frustrating trend of (ahem) leaving a bit more on the trail than I would have liked. I’ve been working with Vic Johnson, @mountain.sports.dietitian and it’s really helpful to get my fueling back on track. I’m especially concentrating on hydration and carrying (and actually drinking) flasks both of water and Skratch drink mix in my vest. I like the Skratch energy chews as well. I’m also finding good luck with making my own gels using a recipe of a banana, a bit of applesauce and adding plain maltodextrin powder to make up a 45-60g carbs mixture. It’s part of what I now call EAT training- recognizing that you have to train your gut just as much as the rest of your body for those long days on the trail.”
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