When and What ought to I eat on a Run?

How’s your Wednesday?! I ate another leftovers salad – but this time with avocado. It makes all the difference.

PSA: Watermelon is NOT good best now. save yourself some money and heartache.
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And had an energy drink and popcorn a little later. The drink was not carbonated, so I was very disappointed. I like bubbles. (That reminds me of a dirty joke…never mind.)

I get questions about “When ought to I start eating on a run?” and “What ought to I eat on a long run?” fairly often.

I dealt with what to drink / eat on a run a bit here, but because I love talking about running and eating – let’s discuss! Remember, everyone’s body (and belly!) are different so you should figure out what works for you during training.

How numerous miles of running require you to eat during the run?

This often depends on how you eat/drink before and how long it actually takes you. The guideline of thumb big toe is to fuel during your run if it will be 90 minutes or longer. That could imply 6 miles or 16 miles depending on how fast you are!

If you are probably fueled before a run you ought to be alright going out for 60-70 minutes without a sports drink or food. But, if it’s hot (or very dry) you may at least need water – especially if you’re not correctly hydrated to begin with.

At what mile ought to I start eating?

Again, this depends on your speed. At about 45 minutes into a long run you ought to start fueling and then every 15-30 minutes from there (depending on what you’ve figured out works for you).

Many energy chews or gel packs have a suggested use best on them! This is helpful because my brain doesn’t work while running.

What ought to I eat on a run? Gels? Hamburgers? Chia seeds? Chews?

I’m going to be a broken record here and say you have to figure it out for your body.

I choose gels because I’ve learned I can’t chew and run. I have taken Fig Newtons on long runs and just walked while eating them, but I always end up smashing them during the run and it’s a mess – or rather, I’m a mess.

But, I just read in Mile markers that Kristin Armstrong loves Pop Tarts on her long runs! I want to try that.

I’ve seen people eat all kinds of things during races –

bagels

bananas

beer

M&Ms

humble pie

doughnuts

Some runners like to plan their route so that it passes a benefit store. This way you can get whatever sounds good to you best then and it’s simpler to carry a five dollar bill than a pack of Pop Tarts!

Candy like Swedish Fish or Skittles or Starburst is another great option. added bonus it is A lot less expensive than chews you’d get at a running store!

Ultimately, it depends on your body. Make sure you go into a run well fueled and hydrated. Then, play around with different timing and types of fuel. Don’t skip fueling – it’s science. and it can imply the difference between hitting the wall and having a great run.

Here is a good resource on hydration from Runner’s World

I have to make this comfort greens kit for dinner tonight, but the rest of the meal is up in the air. We’ll see how this turns out…

Question: When do you start eating on a run?

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When and What ought to I eat on a Run?

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