Long Run Fueling Practice

Workout - Long Run Fueling Practice

• 1.7km @ 6'00''/km
• 16.0km @ 5'30''/km
• 800m @ 6'15''/km

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Intro: This Messy Happy breaks down the fundamentals of How I fuel my long runs. The full video is worth watching. The core framework is below so you can try it on your next long run.

Key points:

• Muscle glycogen runs low after roughly 1.5 hours (90 minutes). That’s when fueling becomes necessary.
• A shoulder-mounted hydration pack works well. Carry water and fluid flasks inside, with a pocket for energy gels.
• Sip from the pack every 10 minutes (two big gulps) to keep hydration steady.
• Skip gels for the first hour. Then take one around 13 km, another at 18 to 19 km, and optionally one every 30 minutes after that for longer runs.
• Pick gels that mix with water or rinse them down with a drink. Always test your gel in training, never in a race.

Workout example (26 km run, ~2 hours):

1. Start: no gels for the opening hour.
2. Hydration: every 10 minutes, two big gulps.
3. First gel: around the 13 km mark (roughly 1 hour in). Follow with water.
4. Second gel: at 18 to 19 km. Drink water.
5. Optional: if the run goes beyond 2 hours, add another gel every 30 minutes.
6. Finish: you should feel reasonably good at the end, not just hanging on.

Closing note: try this fueling strategy on your next long run. Adjust the timing and gel types to your body. The Pacing app makes it easy to tweak intervals and speeds.

References

• How I fuel my long runs - YouTube (YouTube Video)