Get Properly Fueled Up For Marathons and Long Runs

Distance running turns your body into an energy furnace. Oxygen, water, and nutrients are turned into energy at amazing speeds to give you the endurance you need to continue putting one foot in front of the other as you fight to reach the finish line. By feeding that furnace the proper fuel, you can make race day (or just your practice runs) a lot easier. Robert Preidt over at USA Today shared some advice in his column.

“Runners should consume 30 to 60 grams of carbohydrates per hour when running for more than one hour. Marathon-friendly carbs include gels, jelly beans, sports drinks, sports bars or a combination of these products.”

Carbohydrates have always been known to be an important part of a runner’s diet, especially on race day. The good thing is that carbs are easy to find. You don’t have to use fancy energy products because a lot of your favorite foods (like bread and potatoes) are already loaded with carbs. Save the gel packs for actual marathons where it would be inconvenient (and just a little weird) to be eating a potato mid-stride.

“Two hours before exercise, consume 16 to 20 ounces of water and drink another 7 to 10 ounces of water 10 to 20 minutes before exercise.” The article also states. Hydration is, of course, critical for proper body function. While carb deficit during a run can make you tired, dehydration can endanger your life. Fitness “nuts” are always keeping a bottle of water with them and so should you. Even on days when you don’t plan on pounding the pavement for an hour it still makes sense to hydrate.

via USA Today