Happy Tuesday! If you were off from work yesterday I hope that you had a great long weekend.
This week’s Tuesday Topic: How do you fuel for a run? You can write about this topic, or feel free to post any running related blog post. Remember to Link-up with Kim and Zenaida and the bottom of this post!
Fueling on the run can be very tricky. You want to make sure that you eat enough to have energy for your run, but you don’t want to overeat because that can lead to GI issues. To be completely honest, I’m a fan of fasted cardio (which means no food before a run) if the run is under 6 miles. I don’t have a super sensitive stomach, but for some reason when it comes to running, my stomach rejects a lot of foods that I usually love (like oatmeal).
So, what works for me as pre-run fuel? Dry toast or a mini bagel with a little butter. I know, not exciting but it’s what has been working for me for the last 2 years. Sometimes I can stomach toast with a little peanut butter too. I also drink about 4-6 ounces of water or if i’m doing a long run, I’ll add Tailwind to the water to give me an extra boost.
Learning how to fuel during a run is a constant work in progress for me. I still haven’t nailed it down 100%, but at least I do know what doesn’t work for me. What has worked for me during my past few half marathons is a combination of Tailwind (for hydration/electrolytes) and Honey Stinger gels and/or mini pretzels. I discovered the pretzels by accident during my last marathon. Around mile 18 a very kind spectator was handing out Sweedish fish and pretzels. I took the mini bag of pretzels and it was heavenly. I guess it was the combination of the salt and actually chewing food that made me feel so much better. Ever since then, I always carry a handful with me for races and long runs.
It’s also important to fuel properly post-run as well. Within 30-45 minutes of a run I try to take in some sort of protein. If I know I won’t be home for a while after my run, I always keep a Quest bar or convenience packs of Great Lakes Gelatin Collagen Endurance in my bag. The Quest bars have 21g of protein and the collagen endurance has 13g of protein (and can easily mixed with water). If I’m going home after a run I love to eat fruit, eggs and bacon or sausage, or I’ll do a protein pancake or waffle. It all depends on the length of the run and how hungry I am when I get home.
Tell me: How do you fuel for a run? Also, if you make your own running fuel, let me know in the comments!
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Topic for next week – Stinky running clothes, how do you deal with it? We hope you’ll link up with us!