Guest Blog: Top 5 Tips for Fueling for Long Runs

Hi Matt’s friends, family and groupies! I was super psyched when Matt asked me to do a guest blog on healthy eating because, well to be honest, I really love hearing myself talk on this subject. And, equally importantly, I love helping people make changes to their eating habits to see big gains in their health goals.

I’ll follow suit from Andy, Matt’s other guest blogger, and give yall a brief introduction. I grew up a 1/3rd of a mile down the road from Matt, so we’ve known each other since the days of riding bikes and capture the flag. Most of my early memories about Matt have to do with his undying loyalty to the Buffalo Bills - please google “Buffalo Bills Zubaz Pants” to see what I mean. Thanks to following Matt on Twitter for the last few months, I know now not much has changed. (And by that I mean his loyalty… not his fashion choices. At least I hope…)

By the way, if you’re coming from my blog or Twitter, check out Matt’s back story here. If you feel like giving your karma a little boost, there’s a link to donate to his fundraising here too.

Anyways! I’m here to weigh in on some tips for healthy eating & better fueling for runners, whether you’re doing your first couch-to-5k or tackling the monster 26.2 miles like Matt & Andy are. I coach people on dietary changes for fitness goals in my job as a wellness coach, and I’ve completed six endurances events including a marathon, 3 halfs and 2 triathlons so I’ve had a few years to experience the good, the bad and the really ugly of fueling for your runs.

Here’s my top 5 tips:

Fuel Up: The better the fuel, the better the performance. This is stating the obvious, but I’m going to point it out anyways because it personally took me a little while to make the connection between what I ate and how I ran. If you’re in pretty good shape, you probably won’t notice the impact of your diet on your workouts as acutely as you will once you start getting into higher mileage. The food you eat the day of your run (or the night before, if you’re an AM runner) will start to impact your ability to get through longer runs. If you’re struggling through your long runs, start paying closer attention to your intake and see what foods help or hurt. Every body has different needs– for instance, I noticed I had to avoid pop, coffee and really salty foods the day before a run and I had to add in a carb-heavy snack before bed. Sadly, I also discovered margaritas ended up on the banned list. Huh, what a surprise. Figure out the fuel your body needs (or doesn't need), and your long runs will suddenly become a whole lot more enjoyable.

Don’t Run on Empty: The most common question people ask me about eating and exercise is what to eat before a run. Pre-run fueling can be tricky. Eat too much and you’ll have a side stitch, too little and you’ll bonk before the run is over. The best approach is a mostly-carb snack about 90 minutes your run. Avoid anything with a lot of fiber, fat or protein which will slow the release of glucose, your primary energy source, into the bloodstream. For a short run, a banana or a 100-calorie granola bar is perfect. (I like Clif Z-bar for their lack of questionable ingredients and low added sugar content.) For longer runs, a little more protein can be included. Try a slice of toast or banana with PB or even a ½ turkey sandwich. You’ll have to experiment with what works for you, but I’ve generally found people who struggle to get through longer runs aren’t doing enough pre-run fueling.

Refueling: The obvious other side of that question is what to eat after a run. Within 30 minutes, eat a combination of protein and carbohydrates. The carbs will replace your depleted glucose stores and the protein is essential for rebuilding muscles. One of my favorite is Horizon Organic Chocolate Milk- frankly, I just love an excuse to have chocolate milk. Other postworkout choices could be peanut butter & banana, a whey protein shake with a ½ banana, oatmeal with a tablespoon of peanut butter or tuna on whole wheat. Depending on when you’re running, you may be having a meal after your workout – that’s perfectly fine, just make sure to include your protein.

Hydrate, hydrate, hydrate: If you’re not a water drinker, it’s time to get o-v-e-r that and start big gulping some h20. As Matt mentioned in his last post, the hydration paradox is a little bit tricky but getting enough fluid is absolutely critical for endurance races. I have seen someone pass out at every long run I have done and I have had the unfortunate experience of visiting the EMS tent myself before. Trust me, there’s no boy scout badge being given out for passing the hydration stations with a “no thanks” on a long run. This includes training runs: once you start running over an hour, it’s time to think about wearing a water belt. Actually, staying hydrated is something you need to do all the day long, not just during the long run. An easy rule of thumb? If your pee looks like apple juice, go drink more water. There, I said it. (And by the way, if you drink alcohol or caffeine you need to up your water intake even more as both of those are diuretics that will end up dehydrating you even more.)

Topping Off: Calorie Compensation: Many people start training for a long run with the hopes that maybe, along with that glorious moment of crossing a finish line and checking something big off the Bucket List, they also might get a nice side effect of a little weight loss. Weight loss and endurance race training can go hand in hand, but it's not easy as you might think. You’re upping your calorie intake, and specifically your carb intake, to make sure you’ve got the proper fuel to get through your long runs. But if weight loss is one of your goals, keep in mind that on the days you don’t do a long run, you don’t have that extra cushion of calorie compensation. I actually weighed the most I’ve ever weighed the year I did a marathon and a triathlon back to back, because I know in my mind I was thinking “I’m working out all the time – woohoo, free pass!” Sadly, it doesn’t quite work like that. If you’re training for an event, make proper nutrition and fuel your primary goal – don’t short yourself what you need. Then, if you want to see a little weight loss as a side effect, just make sure to balance out your non-long run days with more moderate intake.

When you really dive into training for an endurance event, you start to realize that training actually encompasses much more than just the time you spend with your feet hitting the pavement. What you do before and after your long runs starts to become as important as what you do during the long run. I’ve heard it been said that training for a marathon starts in the kitchen, and I couldn’t agree more. But the good news is, small changes can go a long way in improving how you feel during, and after, your long runs.

So, Matt, drink your water and eat your carbs! I’ll be here raising my margarita glass to you. Good luck, buddy!