Proper fuelling during runs is vital for both training and race performance, yet it's often underestimated. Consistent on-the-go fuel intake maintains energy levels, allowing you to perform optimally and recover effectively, especially during long runs, intense sessions, and races.
When running, your body primarily uses carbohydrates for energy, storing approximately 400-600g as glycogen in muscles and the liver. Depleted glycogen (around 90 minutes' worth) leads to rapid fatigue, known as "hitting the wall" or "bonking." Adequate fuelling prevents this, sustaining your effort and maximizing performance. Think of it: a Ferrari won't run without fuel!
Benefits of Fuelling
- Sustained Energy: Replenish carbohydrate stores for continuous output.
- Fatigue Resistance: Delay exhaustion, allowing for longer, consistent effort.
- Muscle Function & Cramp Prevention: Glycogen supports muscle contraction.
- Improved Recovery: Minimize energy deficit for quicker recuperation.
- Mental Clarity: Maintain focus, crucial during longer or harder efforts.
For efficient fuelling on the run, gels and carbohydrate mix are usually the best options. Their easily digestible formulas allow for quick absorption and a rapid supply of energy to your working muscles.
Pre-Race
Consume 2.5-4g of carbohydrates per kilogram of body weight 2 hours prior. Eat something high in carbohydrates, but low in fat in fibre.
Fuelling During Runs
- Start Early (60-75+ min runs/races): Take your first gel before starting and continue every 20-30 minutes. Don't wait until you feel the need, it could already be too late and you risk depleting your glycogen stores before you can start to refuel effectively.
- Fuel by Time: Plan based on a time schedule, not distance.
- Focus on Carbohydrates: Aim for 30-90 grams per hour, adjusting for individual needs and intensity. Experienced runners can aim for the higher end of this range.
- Practice in Training: Train your gut during long runs to find what works best for you. Certain flavours or consistency of gels can affect us differently, don't try something new on race day!
- Hydrate Adequately: Fluid is essential for performance and helps with fuel digestion. Be mindful of carbohydrates in sports drinks and remember to take that intake into account when planning your fuelling protocol.
Getting ready for the BMO Marathon? ENROUTE.RUN is proud to stock Maurten gels and drink mix in-store at both our Richmond and Kitsilano locations. Maurten gels and drink mixes offer an easily digestible formula that allows for quick absorption and a rapid supply of energy to your muscles, all while being very easy on your stomach. Stock up and ensure you have the right fuel to power you through race day!
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