How To Fuel On A Long Run!

[@hurricane7800]

When I ran my first half-marathon, I bonked at about 13k since breakfast was a bit longer before the race than expected. But at the aid stations they had Coke - let me tell you, carbonated sugar juice had, and has, never tasted so good.

[@SBoots29]

The next race season I plan to be better at fueling on the course so I am training with them now. I am starting to use gels and found one I quite like and works. Watching what I eat before and after as well. How come nobody told me it would be so much work before I started this Triathlon life style.

[@LittleMrsW]

I like a combo of fuels on my long runs, keeps things interesting. My current favorites are dates, organic honey packets, and Honey Stinger gels (not nearly as sweet as GU). Dried apricots are good too. For 3-4 hour runs, I'll do baked/salted potatoes, Larabars, or even a PBJ.

[@rodp7803]

Here in Canada, I eat fuzzy peachs and sour patch kids as most other sweets contain GELATIN... Gelatin is a protein obtained by boiling skin, tendons, ligaments, and/or bones with water. It is usually obtained from cows or pigs.

[@jmounce50]

Great video! I have been using jelly belly sports beans, and untapped or stinger waffles with a mix of Gatorade zero or Gatorade Endurance when it’s a super hot day or a really long training session. If I forget my fuel At home I’ll just stop and get a pack of Swedish Fish with a regular Gatorade. Occasionally I’ll mix in some Essential Amino Acids with my Gatorade.

[@md36868]

great video and inspiration! I personally can’t stand the sugary stuff and fuel on soft bread, pancakes and muffins. I cut them in small pieces so I can nibble as a I go

[@megamike420]

Love the videos! New runner training for my first half marathon so any helpful tips are what I look for and find in all your videos.

[@jamesrushton2441]

Hi Heather thank you so much for all the great content you are such a pleasure, as far as food is concerned, bananas before during and after workouts, any gels are great, 30 to 60 minutes before a workout rice cakes or pretzels, Gatorade anytime except for right before a swim for me, and a warning about any electrolyte drinks that have no salt, those are a potential trap for endurance athletes

[@tsashikumar]

beautiful places to run

[@miguelalonsoperez5609]

I personally use banana to refuel, you can carry it in a belt or even better, you can dehydrate it with a relatively cheap machine. Energetic bars are quite expensive, and have not added benefits from dehydrated fruits (you can use peaches, oranges, kiwis…)

[@clarity2115]

Bananas do sound good, maybe when I get a vest I can carry a couple for my long runs. I just have a hydration belt so can't carry those

[@miguelalonsoperez5609]

@@clarity2115 you can carry one in each hand 🍌😎

[@nickc4716]

I like different gels for bike and run. Run- small, thick, gel like Cliff can be ‘sipped’. Bike- thinner gel that can be knocked back in a single go (torq).

[@jamiefuhrman403]

Would love a review of your favorite products! I'm a big fan of SIS.

[@seekad449]

Sesh! Why am I craving watching this episode 😆

[@leonardoa8686]

Guava "blocks" are pretty tasty and packed with energy, also cheap.

[@David-mo8rl]

Great to hear bananas have 23 g of carbs 🎉. Thank you for sharing this. Now I can alternate expensive gels and bananas.

[@aiwee86]

Tq heather, great video. Cheers!

[@adamwilson6423]

I’ve always found vanilla flavoured energy gels are best for me. GU would be my fav brand.

[@bikeanddogtripsvirtualcycling]

It would be nice if the likes of Haribo anf Jelly Babies didn't contain gelatin (boiled cow and pig bones/sinew) as it would save me a tonne of cash on energy gels/ sports drinks

[@kerstbalbakker]

Cons for fueling with Haribo sweets : the bollocking your dentist will give you on your next appointment

[@radrunning8535]

Great informative video, thanks.

[@markk2464]

yeah i don't eat anything before running normally but i don't time my runs . I probably should eat some gummie bears.thank you for video.

[@АнатолийВолков-р7я]

good job!

[@loolapalooza6429]

How can I fuel without all this sugar?? I want to lose weight and not expose my body to sugar highs, followed by dips. Are gels, mostly pure sugar, really the fueling solution? Thank you

[@KerenWang]

6:30 Sums up energy blo(c)ks for me. Bought a case. Never again.

[@EatMyPropwash]

Infinit Nutrition custom blend. Or, NeverSecond gels w/water

[@The_classicnoob]

Well done heather

[@phoeij]

Great video! This will help. & it seems like a cool location for training. Where is it?

[@aaronrogers5635]

Surely, sugars have a negative effect on long distance runs as they have a high spike in insulin then a massive dip rather than a balance whole carbs give?

[@cooledcannon]

If you are insulin sensitive and can handle it imo it's a good thing

[@michaelbonomo4983]

Maybe someone can help me... Just finished the Cincinnati Marathon last weekend. 3:45 but 10 minutes off my goal. I really thought I had worked out my fueling issues. Found a gel that didn't make my stomach upset. Took on nutrition every 25 minutes (8 total). Still bonked... What's up? Do I really need more?!?! My Garmin did say that I burned 3500 Cal during the race.

[@garybarnes9254]

Have you tried walking?

[@bikeanddogtripsvirtualcycling]

who was the ultra runner that had a pizza delivered to him during an ultra race a few years ago. was it scott or killian?

[@0052553]

Dean Karnazes

[@mcbuzzvideo]

Dean Karnazes - There's a great movie about him called "UltraMarathon Man: 50 Marathons, 50 States, 50 Days" & you can watch the whole thing on KZbin kzbin.info/www/bejne/mKHNg3mhprl8obs The pizza is in there!

[@vvvvvvvvv594]

When you start worrying? The moment your spouse who is entering the triathlon world, swaps his bananas and dates with gels and isotonic drinks :-) Shortly, you will travel with him\het to cheer :-)

[@peosforos13]

Bear Strength from Nomad Honey. 1st energy gel produced in Greece. It's completely natural , tasty and highly effective carbload!

[@ronjabjrnstad5686]

just started training for my first ironman as a beginner, and i have a question: every time i run i need to go to the toilet ASAP.... any tips? thank you

[@mo-215]

I found great success after I just finally determined to get my run in later in the morning or day after such bodily functions. It has meant some adjustment but WAY better for long runs (3, 4 plus hours)

[@ronjabjrnstad5686]

@@mo-215 Thank you so much!

[@iberiksoderblom]

I'm highly latose intolerant and have to be really carefull what I ingest. Chocolate, cakes, 99% of all energy bars will make me collapse with a fever, headache and a painfull stomach. I'm absolutely not a vegan, but most vegan products have shown to agree with me on runs (mostly ultras). As gel I favor using Actrive Root Gel Mix (Even if import from UK to EU is being punished hard by EU customs... (Active Root, please set up an office in EU !)). Snacks and protein bars differs a little, but at the moment it's from "The Protein Works" and have proven to be really good. And banana !!! Dont forget water. The true miracle fluid :-D

[@cooledcannon]

Maybe you can experiment combining lactase with different stuff, so you can have a wider range of products

[@Saturday_ProFuel]

Our app might help. It's in beta. Stay tuned ;)

[@eloyanzola]

bananas the original barra poderosa!

[@AnthonyMcqueen1987]

Yes anything beyond 10 miles requires something to refuel your mind and body for the long run.

[@lisajenkins7692]

What do ppl who can’t have carbs or sugar do?

[@cornellmans6362]

I'd guess that you train your body to burn fat, and then fuel with fats and protein (I'm not a nutritionist)

[@cooledcannon]

don't run like this, it will be devastating for your body

[@leslie7922]

Maybe I'm the only heavy sweater here 😢 need so much fuel salt and water 💦 a long run can easily cost me $20 lol

[@cooledcannon]

drink a sports drink or salted fruit juice

[@03bruisercat]

Unless you are running over 2 hours, you should not need carbs to fuel your long runs. If you do, you are far to carb dependent or running at a pace that is way too fast.

[@clarity2115]

It really depends on your experience & pace

[@heinrichh.6369]

i don't understand what is wrong with running in a state of beeing dependent on fat burning. isn't that the main point of doing long runs?

[@Bossmom_24]

Not everyone has enough fat 😢therefore some people need extra fuel

[@cooledcannon]

That is way more stressful for you if you do this you will get the endurance running health problems way way faster

[@Ahoey717]

60g per hr? I thought everyone now says 90-100g? Wine gums and maple syrup 👍🏼

[@eternityyyyy]

JUST a 2h run 😮

[@Appetite4Rose]

Heather, take note 📝 Oh wait… 😅

[@shippy2001]

You say "beware of fat from nuts". Why is fat necessarily a bad thing, other than that it may not give you any benefit on a shorter workout?

[@cooledcannon]

It will slow your carb metabolism which is what your body wants to do

[@cooledcannon]

I like fruit juice and milk

[@cmsd2]

at what distances / effort levels do you recommend switching from pure carbs to a carb / fat mix?

[@KerenWang]

I feel like talking about dental hygiene is also important. Having sugary water and stuff stuck to your teeth hour on end is no bueno. Try to swish out your mouth with regular water after consuming products or brush your teeth before going on a long run.

[@johnrambo5055]

Wouldn't candy lead to a bunch of sugar crashes?

[@cornellmans6362]

I guess that is why you fuel regularly, to keep the levels up

[@cooledcannon]

You're way more likely to crash from too little sugar

[@hineighbor]

I've found cocaine works well

[@ouaispasmal]

what about pickle juice!🫶