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, and the full video is definitely worth watching. We’ve pulled out the core framework below so you can test it on your next long run.

Key Points:

• Your muscle glycogen runs low after roughly 1.5 hours (90 minutes), at which point fueling becomes necessary.
• A shoulder-mounted hydration pack works well—carry water and fluid flasks inside, with a pocket for your energy gels.
• Sip from your pack every 10 minutes (two big gulps) to keep hydration steady.
• Avoid gels for the first hour; then take one around 13 km, another at 18-19 km, and optionally add one every 30 minutes after that for longer runs.
• Select gels that mix with water or just rinse each one down with a drink; always test your chosen gel during training, never during a race.

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

1. Start: Skip gels for the opening hour of your run.
2. Hydration: Every 10 minutes, take a sip from your pack—two big gulps.
3. First Gel: Around the 13 km mark (roughly 1 hour in), take a gel and follow it with water.
4. Second Gel: At 18-19 km, consume your second gel and drink water.
5. Optional: If your run extends beyond 2 hours, add another gel every 30 minutes moving forward.
6. Finish: You should feel reasonably good at the end, not just hanging on.

Closing Note: Test this fueling strategy on your next long run, adjusting the timing and gel types to suit how your body responds. The Pacing app makes it simple to modify your intervals and speeds—happy running!

References

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