Fueling on the run is just one of the ingredients to successful races and miles. No matter your goals, it’s essential to have a solid and consistent fueling plan in place. The proper nutrition and hydration provides energy and helps keep your body healthy and strong despite the efforts you ask of it. While everyone fuels differently and needs to consider different goals, these are some of the things that work for me.
Pre-Run Nutrition + Hydration
Fueling for a regular run looks very different from my race day routine. When I run at or near home, I pop out of bed, get ready, grab a tiny spoon of peanut butter and a sip of something caffeinated and head out the door. The time from horizontal in bed to starting my run tracker is less than 20 minutes. On race days, I have to build in prep, drive time, and race start, which means it could be several hours from when my alarm goes off until I cross the start line. On those days, I eat something bland and neutral, like oatmeal or a plan bagel with a little cream cheese or peanut butter. I also like to have some electrolytes, like Nuun, and a little water. Some runners prefer to drink coffee to get everyone moving before the race, but I take my iced coffee afterwards.
Fuel For A 5K
I personally don’t take any fuel or hydration during a 5K. Even though I’m not fast, having something to eat and drink beforehand is fine to get me through 3.1 miles. Water sloshes uncomfortably in my stomach, so I don’t avail myself of aid stations until the finish line. Your mileage may vary on this, but unless the weather is incredibly extreme, you can wait until the end of the race for a recovery snack.
10K Fueling
Once you hit the 6.2 mile mark, it might be time to consider carrying a gel or consider hydration options. Again, I don’t really like to take anything at this distance. If it’s hot and the race offers electrolytes on course, I might stop for that, but I can get through 6.2 miles on pre-race fuel.
Half Marathon/Marathon
When you enter the world of distance running, it becomes more important to feed your working body. My pre-run vs pre-race routine doesn’t change much, but I do introduce gels (I like Gu or HoneyStinger) and hydration to my miles. This gives me an easy-to-ingest burst of carbs, electrolytes, sodium, and sometimes caffeine. I start gels at mile six, and then take them about every two miles until I’m finished. I will also take advantage of course hydration stations, or stash some liquids on my route. On longer courses, if the race offers things like pickles, pretzels, or bananas, I will tend to take those as well. I just keep in mind how my stomach is feeling Please note: I absolutely hate carrying any kind of handheld or vest, so if I don’t have to bring something on my person, I won’t.
Ultras
I’m going to tap out at 26.2 miles, but ultra runners need to fuel well. As they require their legs to carry them for 30-50-100 mile or even more, these athletes need to EAT. Ultra races stock fairly well for their participants with all the goodies, and ultra runners usually tote their own supplies and/or have a crew to help them get the right amount of carbs, proteins, salt, and sugar to keep them going. It’s a critical balance.
Post-Miles Nutrition
Once you have finished your distance, whatever that might be, it’s time to replenish what you’ve lost. Since I’m a morning runner, I’ll normally just make breakfast after I run. Maybe it’s eggs with an english muffin, or maybe I’ll have Cream of Wheat or oatmeal. After longer runs or races, I’ll have a quick snack (banana or granola bar) and then get something for lunch like a burger or big salad. Generally, I follow my cravings because I trust my body to tell me what it wants.
Final Tips
As with all things running, each person is so different. Here’s what everyone should keep in mind:
- Fueling is important. There are many different methods of properly nourishing yourself while running, so find the way that works best for you.
- Try different things. There’s no harm in variety.
- Practice your fueling strategy on your training runs. The best time to make adjustments is before race day.
- Nothing new on race day.
What do your race fueling look like? Do you have a preferred fuel? Coffee before or after you run?
Next week’s topic —> Share your cross training regimen.
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I fuel very similarly to you – I only need water (if at all) for a 5k or 10k.
I like Maurten gels for half and full marathons, but they don’t have electrolytes, so I have to make sure that I get a electrolyte drink at the aid stations.
Fuelling well can make all the difference to how we feel during a race!
I have never tried Maurten.
My run fuel is different than my race fuel..
I drink much more when I race. I stop at every water stop. For the first time, I actually drank Nuun but usually if it’s not hot, just water.
Oatmeal before every race and run. Yes coffee before and chocolate milk after (if available)
During a race – GU – salted caramel is my preferred flavor. During a run I fuel less and try differnt things like chews.
So brave. Coffee before is just asking for trouble for me.
My regular run fuel is different to my race day prep. I am impressed that you can be up and out in 20 min! I need at least an hour
I literally put my running clothes near the bed. Up, contacts, brush teeth, go to the bathroom, grab my peanut butter, sip of drink, and out the door I go. If I linger, then the pugs wake up and if I have to do the pugs, I’ll never get out the door.