7 Healthy Ways to Fuel a Long Run ...


Whether you are running long runs to train for a half or full marathon, or just to stay in shape, there are several ways to fuel a long run.3

Fueling is a critical component during your long run.

Fueling with carbohydrates during longer runs will prevent you from running out of energy and help boost your performance.

With long runs it is important to fuel before and during the run to maintain your blood glucose level.

Now let me share my ways to fuel a long run which have helped me to train for 19 marathons...

1. Try Energy Gels

Many runners like to fuel with energy gels because they're easy to carry and digest and this is simple to eat while you are running.

Since this is processed, I try to have whole food instead but sometimes on over twenty mile runs, energy gels do work the best.

The convenience of energy gels tops the ways to fuel a long run!

2. Coconut Water is Healthy

I find training with coconut water is a great way to replenish.

It is convenient, since I can drop the coconut water the night before or morning before I run my long runs, along my route.

Coconut water is a healthy option because it is loaded with potassium, in fact much more than any sports drink.

Potassium helps to maintain water balance and helps trigger muscles to perform their best.

3. Maybe Some Fruit

Another great option to fuel a long run is having a piece of fruit (apples, banana, peach, grapes).

By having fruit mid long run, you are avoiding having a highly processed gel and fueling your body.

4. Try a Sandwich

Peanut butter and jelly is a great sandwich to restore energy and fuel a long run.

But do not worry, you do not have to run your twenty mile run with a lunch bag;

store this sandwich along your running route.

You can also put this sandwich out right before you run.

A half of a peanut butter and jelly sandwich will provide your body with sugars, carbohydrates and protein!

What about Energy Drinks?
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