As a runner or triathlete, you understand that proper fueling is key to reaching your potential and speeding up recovery. Whether you're training for an IRONMAN, a marathon, or a half marathon, the way you prepare for your run determines the outcome. These tips will work for your long run and race day as well!
1. It Starts the Day Before with Plain Food
What you eat the day before your run will determine how your stomach feels the next day. It is tempting to indulge in rich or spicy foods, but your stomach does not need to be irritated even the slightest bit during a productive long run. By sticking to plain, easy-to-digest meals, you can reduce the chances of gastrointestinal issues during your run.
Focus on complex carbohydrates such as oatmeal, brown rice, quinoa, and whole-grain bread. Pair these with lean proteins like chicken or fish and healthy fats like avocado or nuts. This combination fuels your body without creating digestive stress.
For dinner, opt for foods like a baked potato with grilled chicken and steamed broccoli. Maybe skip the veggies for less fiber. This light meal not only primes your body for the exertion ahead but also can also promote better sleep.
2. Rehydrate: Start the Night Before
Hydration plays a critical role in your running performance. Start focusing on hydration the night before your long run. Aim to drink about half of your body weight in ounces. For example, if you weigh 160 pounds, target around 80 ounces of fluids the day before your run.
The "pee test" can be a useful hydration check. If your urine is dark yellow, it’s a sign to drink more. On the morning of your run, don’t forget to hydrate even further. Our bodies can lose up to 1-2lbs overnight which can lead to dehydration.
Consider drinking electrolytes the day before and the day of your long run. Imagine not having to slow down because your body is fatigued due to low electrolytes. Sounds great right!
3. Eat Before You Run
Heading out on an empty stomach is a common mistake among runners. To maximize your performance during a long run, it’s essential to eat beforehand. It helps to refill your carbohydrate reserves, enabling your body to perform at its best.
How early should you eat? Ideally, allow two to three hours for digestion. A good pre-run meal could be a bowl of oatmeal with banana or peanut butter toast on whole-grain bread. If time is short, grab something like a banana or some toast with jelly.
Respecting your body’s needs is important to ensure you maintain energy and avoid discomfort.
4. Fuel and Hydrate During Your Run
Your long run is an excellent opportunity to practice and fine tune your fueling strategy for race day. Try using different nutrition types in your training sessions to find what works best for you. A popular approach is to take a sports gel or another high-energy source every 20-30 minutes during your run.
Hydration is also vital. Aim to drink water or a sports drink approximately every 30 minutes. Consistently hydrating throughout your run not only keeps energy levels stable but also helps prevent a sloshy belly from drinking too much at one time.
Consider experimenting with options like energy chews, electrolyte tablets, or even bananas to see what your body responds to best. Every runner is unique, so personalizing your fueling strategy is key.
5. Consider Pre-Run Supplements
If you want to elevate your performance, think about adding coffee or beetroot extract to your pre-run routine. Coffee (via caffeine) can improve both endurance and focus for long runs. Beetroot extract is rich in nitrates, which might boost blood flow and overall performance, giving you that extra edge.
Integrating these supplements into your pre-run plan can significantly impact both your training and race days like IRONMAN triathlons or marathons. These strategies are the best things I have found to train well and feel good after a good workout!
Final Thoughts
Fueling correctly for a long run is crucial for your success as a runner or triathlete. By starting with plain foods, focusing on hydration, and eating sensibly before you start, you'll be set up for success. Additionally, good fueling practices during your run and considering pre-run supplements can help you feel energized and ready for the workout ahead.
Invest time in practicing these strategies in your training sessions. You will not only enhance your long-run performance but also improve your experience on race day.
Happy running, and always listen to your body as you train for your next IRONMAN triathlon or marathon!
Dr. John Mendenhall II PT, DPT
@Triathlo101 on YouTube
#MENDup #Ironman #ironmantraining #TriathlonTraining #TrainingCalculators #SwimBikeRun #TriathleteLife #EnduranceTraining #PerformanceOptimization #FitnessGoals #DataDrivenTraining #SportsScience #TriathlonJourney #SwimmingTips #SwimBreathing #TriathlonTraining #SwimEfficiently #SwimCoach #BreathingTechniques #SwimDrills #BeginnerSwimming #SwimFaster #TriathleteLife #SwimmingPerformance #TriathlonCoach
Comments