Fuel - Before, During and After a Long Run

Here is my non scientific look at fueling and refueling for a long run...

Over the past three years I have tested a few different ways to refuel during a long run.  I have gone with water, gels, sports drinks, coconut water, and sports beans.  I have had some success, but usually I either feel like I am bonking or close to it.  Other times my calves have come close to cramping or cramped up for the last five miles of a marathon.  So this year I am determined to get it right.

Yesterday I ran twenty-two miles.  It was hot and humid and a perfect day to "get it right".  I started my run at 4:00am and it was already 80 degrees.  I ate a slice of bread with peanut butter and drank two glasses of water.  I filled my water bottle with Powerade Zero.  

At mile five I ate a Hammer Gel (Montana Berry - so good).  I drank from my water bottle every mile.  After eight miles I got back to my starting point and ate a Bonk Breaker bar (Peanut Butter and Banana - so so taste).  I also took one Thermotab (basically a salt pill).  I refilled my bottle and after ten minutes (I was waiting for the rest of my running group to show up) I was back on the road.  At mile twelve, I ate half a pack of chomps.  

Not only was I feeling fine at mile fifteen, I was speeding up - Andrew wanted to race :)  I finished with seventeen miles and felt great!

I drank some more water and then some chocolate milk.  The group was done running so I ended up finishing my last five miles later that day. 

The best thing is that I was not tired during the day and I was ready to go when it was time to do my last five miles.    Maybe, just maybe I have figured out a good strategy to fueling.  

This is not to say this is the best idea for everyone.  I sweat like crazy and need to replenish the entire time I am running.  I also had a break during my run, so this could have had a lot to with how I was feeling.  Anyway, after worrying so much about how I was going to feel after running in such high heat and humidity it was great to feel so good!
Links to what I used:

Water (not really a link for this)

Jacks Cosmic Dog - what I had for lunch :)


  1. Glad you found a fueling regimen that worked, I couldn't imagine running in 80degree weather at 4 am what was the temp when you were done?
    I love chocolate milk after a good run. :)

  2. Hey Erica,

    It was crazy hot. I was near 90 when we finished and it was 90 when I did my last five miles. Brutal...

  3. Awesome, thanks for posting this. I'm just getting to the point where I feel like stretching my distances (not yet to your level, though!) and I am clueless about fueling strategies. After bonking at a paltry 4.8 miles yesterday, I knew I had to start figuring this out (though the amt of beer consumed the night before may have had something to do with it).

    This gives me some ideas on where to start. Thanks!



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