As your distance increases with your long runs, so will your need for increased nutrition and hydration. There are many different products available with a combination of electrolytes and carbohydrates designed to fuel your body for longer mileage.
In a Fleet Feet article, GU Energy Sports Nutritionist Roxanne Vogel says, “you should fuel for long runs over an hour in duration. Providing energy (calories) during long runs decreases the amount of stress placed on the body.”
An example of a long run fueling plan from GU Energy would be to consume one Energy Gel five minutes before you begin your long run and then another gel every 30 to 45 minutes for the duration of your long run.
These 100 calorie gels are designed to provide sustained energy and replenish the electrolytes that are lost through sweat. By replacing lost electrolytes during your long run, you may prevent fatigue, nausea and low energy.
The long run is a great time to experiment to find the right formula for your body. Approach your nutrition and hydration plan with your total activity time in mind.
Not sure what to consume? Check in with your local Fleet Feet to check out a variety of different nutrition brands and products. Outfitters are also trained to help answer any questions you may have about the different options, so don’t be afraid to ask.