If you ask runner how to fuel for running, you will probably get as many answers as there are runners. There really is no magic concept to fueling, that will work for everyone. Some runners have diets described from nutritionists, others eat whatever they have at home. Just recently I talk with quite some runners, how they fuel for runs. A few of them said, that as soon as they started to look more on nutrition and what they eat, their running improved over time.
Before I go any further a disclaimer: I’m not a nutritionist. In this post I will give you insight’s into my nutrition as a half marathon and marathon runner. Not my pre race fueling or what I take during races. That’s for another post. Instead I will focus on how to fuel for running for the average everyday runner.
You can imagine, that a 32 kilometer long run workout during marathon training with let’s say 3 by 8 kilometers at marathon goal pace in the morning requires different fueling than a 20 minute easy run in the afternoon. If you are training for an ultra marathon and you run over 120 kilometers a week, the fueling changes again.
Let’s look at the runs I do and my personal tips. How to fuel for running from 20 minute easy runs up to 30 kilometer long runs. But in the end it’s up to you and your personal preference. Or better, on what you stomach can handle best. Try out different things and figure out what works best for you. I know, it’s not the most scientific method but it should work.
From your energy level’s point of view and the amount of glycogen you have stored in your body it’s easiest to run early in the morning. If you have a balanced diet rich in carbohydrates, protein and some omega 3 fat, your glycogen stores will be almost full in the morning. If you go out for a run that’s not going to be longer than 45 minutes you should have more than enough glycogen stored in your body to get through the run with no additional fuel. Not only easy runs, even if you intend to include some faster running like a tempo run or intervals, your body has enough fuel to get through it.
However, if you plan to run longer or longer and harder, you should fuel before your run. For me, two bagels or toasts with some honey and protein spread do the trick. Just make sure to eat at least 2-3 hours before the run. Your body needs time to fully digest the food, before you go out running.
Another option is sugar rich fruit. Just a banana or two as soon as I wake up. Normally I even don’t wait for more than half an hour after eating fruit to go out running. I never had any issues. It just works for me.
After your run you also want to fuel. Not just because you will be hungry. You want to help your body to recover from the run. If possible, eat within 30 minutes after finishing your run. That’s the time window, when your body will best absorb the nutrition and it will speed up the recovery process in your body. The most recommended post run nutrition includes mostly proteins, since it helps to rebuild muscle damage. But please don’t forget to add also sugar to replenish glycogen, that you used while running.
When it comes to afternoon runs the story is quite a bit different. You should work your way backwards from when you want to start the run to plan your pre run fueling for the day. During the week I often go out running between 5 and 7 pm. Again, you should start with a light breakfast, just to top up the glycogen stores in your body. Some fruit or oatmeal should do the trick. If you plan to eat lunch don’t overdo it. Just enough to keep your energy levels high. Make sure to add some carbohydrates and protein. Rice or pasta, chicken or fish and vegetables are my go to lunch on days, where I run in the afternoon. Depending on the time I plan to go running a small snack about 2-3 hours before the run, just to make sure I have enough energy in my body.
As for after race fueling, you want to do about the same as after your morning runs. Make sure, you have something prepared before hand. You want to eat your last meal of the day lates 3 hours before bedtime, so your body has enough time to digest it before you go to bed. Again, that’s important to recover better. If you eat later, some of the food might not be digested and your body will continue with the digestion while sleeping. Therefor less energy will go into the recovery process.
What about during the runs? Well, if you don’t run for more than 45 – 60 minutes you don’t need to take any fuel during your run. It’s a different story, if you go out for a 10-15 kilometer tempo run or a two hours or longer long run. The easiest option in such cases are probably gels. Easy to carry on the runs and they are a good source of energy. There are a lot of different gels out there. Some have less carbohydrates, other more. Some are almost liquid, others thicker. It’s up to you to find the one, that best works for you and your body.
As with a lot of running related topics, fueling is very individual. Sure, there are some general guidelines I wrote about, but in the end it’s best to try out different things and stick to the one that works best for you and your body.
By now some of you might know, that I collaborate with hyve. They are a company, specialized in nutrition for athletes, not only runners. This actually is a post I first wrote for them. What I like about their products is, that they are developed by athletes. Therefore only prime ingredients go into their products. I’m not sponsored from their side. I don’t get anything if you buy something from them. I just wanted to point you into a direction, where you can find great and healthy products for runners.
If you new to running or a seasoned runner, looking for a free training plan for runners that works, you will find plans from 10k up to the marathon on this page. In case you can’t find what you are looking for, feel free to contact me and I will gladly write for you a tailor made training plan, according to your needs.
