How I fuel my long runs - This Messy Happy
Intro: This is a quick summary of How I fuel my long runs from This Messy Happy. It’s a great watch — we’re breaking it down so you can try the fueling plan today. Be sure to check out the full video for all the details.
Key Points:
- Fueling becomes essential after ~1.5 hours (≈90 minutes) when muscle glycogen is depleted.
- Use a hydration pack (e.g., shoulder‑mounted) with water/fluid flasks and a pocket for gels.
- Sip a rehydration drink every 10 minutes (two big gulps) to keep hydration ticking over.
- Wait at least 1 hour before the first gel; then take gels at roughly 13 km (first), 18‑19 km (second), and optionally every 30 min thereafter for longer runs.
- Choose gels that are pre‑mixed with water or wash them down with a sip of water; test in training, not on race day.
Workout Example (26 km run, ~2 hours):
- Start: No gels for the first hour.
- Hydration: Drink from your pack every 10 min (≈2‑3 oz each time).
- First Gel: At ~13 km (≈1 hour) – take a gel, follow with a small sip of water.
- Second Gel: Around 18‑19 km – second gel, then water.
- Optional: For runs >2 h, add a gel every 30 min after the second.
- Finish: Ensure you feel “reasonably good” at the end, not just hanging on.
Closing Note: Try this fueling plan on your next long run and tweak the timing or gel type to suit your body. You can easily adjust the paces and intervals in the Pacing app—happy running!
References
- How I fuel my long runs - YouTube (YouTube Video)
Workout - Long Run Fueling Practice
- 1.7km @ 6'00''/km
- 16.0km @ 5'30''/km
- 800m @ 6'15''/km
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