Running, especially for long distances, isn’t just about the training miles you put in. There are other elements you need to prepare for including kit, mentality and nutrition. There is so much information on all of these that sometimes it can be overwhelming for a new runner. We certainly found it difficult. We're going to focus on NUTRITION today and have created an easy 5 step approach to help find what works for you.
1. Everyone is different
This is the most important point. When working through your nutrition plan you have to find what works for you. As you increase your training and start testing new approaches you’ll start to understand how your body reacts to exercise and what fueling approach is best for you.
2. Understand your body
A basic rule of thumb is that you should be taking in about 100 calories after about an hour of running and then another 100 calories every 40 to 45 minutes after that. You never want to BOINK so eating on 30 minutes is usually recommended. How you get those calories will vary from person to person. Think about your fluids and your stomach. Do you sweat a lot and need to replenish more liquid? Do you have a fragile stomach? Learning these will help define the blend of nutrition to get the calories that's right for you.
3. Know your options
There are SO many different products on the market. To try and make it easy we’ve broken into 3 ares:
- Liquids only - e.g. Tailwind, energy drinks etc
- Purpose made gels/blocks - e.g. Clif bloks, SiS Gels, GU Gels etc
- Real food nuts, PB & banana sandwich, pretzels, jelly babies etc
Each of these serves the same purpose. To replenish the energy lost whilst exercising. What you’ll find is a mix of additional extras in the marketed sports nutrition ranging from electrolytes to caffeine.
4. Plan to fuel for the run ahead
What we’ve found is our fueling strategy changes based on the run or event we’re prepping for. For example, if you're running a 100km trail in the mountains for fun, you might not want to put your body through gels. Instead take some time at the aid stations and eat some REAL FOOD. In contrast, for a 30km event you’ve dialed into and are hoping to save all time needs a different approach. Finding an easy to use, regimented fueling strategy using blocks/gels is key to your race prep. Plan for the race ahead, it’s okay to switch these things up depending on the training block you’re currently in.
5. Fail to prepare, prepare to fail
Make sure whatever you do, you trial it BEFORE event day. You shouldn’t be on the event line with a 50mg caffeine gel ‘to get you through the last 5km’ if you’ve not tried it before. Ask all distance athletes and they’ll have a story about nutrition - just make sure yours happens during training!
Hopefully this framework gives you a starting point to try some products and think through your strategy. After testing these are some of the things that work for us (being a heavy sweater and not great on the gels).
- Clif Bloks Bars - Margherita flavour, with caffeine for the last hour of the event (2 blocks every 30 minutes from the hour). Use this method for speed events
- Banana and PB sandwich on white bread - A bite every 30 minutes after the first hour. Use this method on slower events with more time to enjoy
- Jelly Babies - an old throwback to early events and help with a mental pick me up when times are low
- Tailwind - Final aid-station on event day. That extra boost to get you through with the caffeine
- LOTS OF WATER - to also help staving off cramp use saltstick fast-chews on food. Top Tip Pickle juice can help here too!
Have some fun finding out what’s right for you. Comment below with your favorite products!