Happy day to you.
Now that I am officially neck deep into marathon training for the San Francisco Marathon…
I thought it would be a good idea to talk about my fueling tactics for long runs and races.
Before we get into it, I must mention that this is what works for me.
It is important for you to experiment on your own to find what works best for you, your body, and your training.
The information I am providing is just a suggestion- I am by no means a nutrition expert.
Okay, I am climbing down from my soap box now…
Let’s get to it!
The Day Before
First off, I make sure to drink lots and lots of water.
Hydration is SUPER important.
If I have a race the next day, I have a higher carb meal at lunch.
I am a big fan of quinoa and brown rice, so usually it’s something like that mixed with veggies and a protein.
I don’t usually carb-up for long runs, but know a lot of people who do and are very successful.
For dinner, I usually stick to the same thing as lunch (quinoa, veggies and protein) although I have been known to venture out and have pasta.
I definitely don’t overeat at dinner, because I HATE waking up feeling full.
The Morning Of
But, first Coffee.
Yes, lots and lots of coffee.
I usually give the coffee about an hour or so to “work its magic” before I eat anything.
You know what I am talking about people.
There I said it.
Anyway, after that I have a Peanut Butter and Jelly BonkBreaker, a banana and a protein shake.
I don’t usually drink too much water because I am already SO hydrated from the day before.
Before I leave the house/hotel room, I have a few GU Chomps (I like the ones with caffeine in them).
I am a big believer in GU-ing every 6 miles on runs that are longer than a half marathon.
During a half, I will only GU once-usually around the 8 or 9 mile mark.
I like to run with my hydration pack- in that I carry water dilluted with Nuun Plus (2 tabs) and Nuun Active (2 tabs), a few extra gels (just in case something bad happens) and a ClifBar Margarita ShotBlok (because I love them).
After a long run, the first thing I do is make myself a shake using Fluid Recovery powder and some frozen fruit.
Then I take an ice bath, and usually crack open a beer.
Yes, I drink a beer after my long runs… I am not going to lie.
Then, I sit down and have an actual meal with complex carbohydrates, and some fat.
I like gluten free waffles with peanut butter or eggs with avocado.
So good! And the healthy fats help stave off Runger.
After a race, the first thing I do is eat whatever is in the Finishers Tent (bananas, bagels, chocolate milk, etc.)
I usually either order room service at the hotel, or I go out for breakfast.
Either way, I have an omelette and a bloody Mary.
Don’t judge, I have obviously earned it.
So there you have it folks, my long run & racing fueling strategy.
I do it EVERY time.
Do you have any special long run or race fueling rituals?
11 thoughts on “How I Fuel for Long Runs and Races”
Hadn’t thought of the bloody mary, now I really want one! My go-to strategy on race day is coffee, cold water, and a breakfast of porridge or toast 🙂
Fantastic! Yes, bloody Marys are a perfect post race treat. 🙂
Really nice things to think about! Thanks.
Got an idea in August 2015 that I should make the haft marathon on the 21st of May this year, in Gothenburg Sweden, so I need al tips right now.
The nerves are coming more and more 🙂 Thanks!
OHHHHHH! That is coming up!!! You can totally do it! Good luck to you.
I do the beer thing too 😉 It’s the weirdest thing because I don’t really drink but when I get to about 16 miles into a run, I suddenly start to crave jelly babies and a nice cold bottle of beer! Who am I to argue – people are always saying you’re meant to listen to your body!
LOL! That is a great way of looking at it. I AM listening to my body 🙂
Running my first half in June… and tbh, a little nervous about figuring out an eating/fueling plan.
Hi Deena, well, I have some suggestions, but definitely start working it out now. You have plenty of time. I like things that don’t weigh me down, but stick with me. 🙂
I can’t wait for the day when I get to plan fueling up for a long run 🙂 This was a fun insight!
You will get there Kate, I promise! Just keep on keepin’ on!