When I ran my marathon in May, I got really hungry around mile 18. Perhaps it was because I ran past a group of guys tailgating, and so I smelled burgers on the grill. I wanted so badly to run over, grab a burger, and keep going.
Thankfully, I didn't. Not only would that have been rude/awkward, but eating a burger while running is
definitely not a good idea--
obviously. So what should you eat while running, and when should you eat it?
**Note: I'm just giving a brief overview. Please contact me if you want more information--I'll happily go into more detail!
Why eat, or "fuel"?
*Replace calories
--if you deplete too many calories during your run, you will "bonk"--run out of gas.
Unfortunately, this happens quite suddenly--you may feel great for the first 10 miles, and instantly at mile 11 you feel like you can't take one more step. You need to fuel early on in the run to prevent this from happening--even if you feel great.
*Replace electrolytes
--As you sweat, your body loses electrolytes. If you don't replace these electrolytes, you may dehydrate or cramp.
*Recover faster
--The more you deplete your body, the more it's taxed during a run--which means it'll take longer to recover.
Running burns calories, which means that you're using your body's energy. As the duration of your workout increases, so do your caloric needs. It's not enough to just eat after a run--when your workouts are lasting an hour or more, you need to eat during the run as well.
--I hope you're eating before and after your run! Here are the basics:
- before run: light breakfast of carbs and some protein 60-90 minutes before your run
- examples: oatmeal, cereal, toast (light on the peanut butter)
- after run: within 30 minutes if possible, eat carbs and protein to help your muscles repair
- examples: yogurt, sandwich, chocolate milk
Fueling Guidelines
*For every hour that you're running, you should consume approximately 100 calories in the form of sports gels, bars, or chewable "blocks".
--Everyone is different--some people like to consume all 100 calories at once, while others choose to have 50 calories each half hour. You'll want to experiment during your training to find out what works best for you.
*Take your fuel with water to prevent cramping.
**It's important to consume the right type of fuel (ie: not a burger) so that your body can easily absorb and digest the carbohydrates--otherwise, you'll experience cramping or other GI issues.
Hydration Guidelines
Drinking water during a run is not enough! Water is certainly important--it helps with many of your body's key functions--but during a workout, you need water and electrolytes.
*For every hour, you should consume approximately 20 ounces of electrolytes in addition to water.
--tip: I drink water and electrolyte every mile. It may only be a few sips, but at least I'm preventing myself from dehydration--and sometimes I find I was thirstier than I thought!
*Electrolyte can be bought premixed (gatorade, for example) or as a powder. Either works, but the powder will be cheaper.
**If you haven't bought a hydration pack (belt, backpack, handheld water bottle)
please do so ASAP!
Check out REI or the local running store (Luke's Locker, Run On!, etc.) for a plethora of fueling options. Everyone's tastes are different--I recommend you buy several types to see what works for you.
Here are some ideas:
Gel/Gu
Gel Chews/Blocks
--Target sells Power Bar Gel Blasts and I think Wal-Mart has the Sport Beans--if you're looking for an inexpensive option
Electrolyte Ideas:
Please e-mail me if you want any recommendations or have further questions. Happy running!
