A friend asked me recently how I handle fueling during long runs. As I started to tell him what I do, it occurred to me that it’s a very individualized thing, so I tossed the question out to the Erie running community and asked them: How do you fuel on long training runs? What to do you carry with you to eat/drink? Do you drop water…plan routes near water…or just gut it out? What about gels, beans, etc. What’s your long run fueling strategy? (Not racing…but training long runs).
Here’s what they had to say:
Small Camelback with Gatorade or water depending on how far I’m going. I start sipping early and often. I can’t stomach much else. — Ginny Sackett
For marathon training, we wore belts with water and carried gels, beans, and no bakes (the best). The absolute best training help though was having my husband (CJ) ride along on his bike with water, gatorade, and food. He was able to go back & forth between groups of runners and keep everyone fueled and hydrated. — Jen Kelly (Editor’s note: as a running friend of Jen’s and a recipient of CJ’s kindness, I can attest that it was freaking awesome.)
While marathon training we tried a lot of different fuels and found that the more natural choices like the applesauce in pouches and small peanut butter no-bakes worked the best. We wore fuel belts with water and even had our own personal bike rider with water and Gatorade! — Stacey Hammer
Camelback not sure how I ever ran with out it. And chocolate flavor Gu. — Amy Cronk
No bakes are the best long run fuel! Nothing fake in them. I do carry a fuel belt when I need to but they can be a pain. — Susan Ellsworth
Use Nuun in a hydration vest, and then homemade gels (with tart cherry juice, chia seeds to thicken, and a few other items). For snacks, I use honey sticks, gomacro bars, and pocketfuel peanut butter. I can’t stomach regular gels so making my own has been a life saver! — Megs Shearman
Best advice for long runs for me was from Tom Toale- GU with caffeine. I’m amazed at how much better I can endure those last long miles with the added caffeine. — Carol Crandall
I hate wearing water belts, so I always drop water along the route if it’s over 8 or 10 miles. I also use honey stinger energy chews, grapes, and mini no bake cookies (per Alan Ellsworth). The no bake cookies are the best for quick sugar, carbs, and a little protein. — Karen Beebe
I used a camelback with water and carried Powergel. And I tried to be consistent so my marathon energy would not be a surprise. Key, I think, is to find what works for you and work with it. One electrolyte drink had a sugar combo that would reliably cause me to bonk. I avoided it from then on. know your body’s reactions and work with that. —Jim Lang
I don’t really do anything under 10 miles unless it’s really hot out. We plant water along the route, and tuck whatever gel or chews work for us under our bra straps. I found out the hard way that I cannot run really long distances on water alone. My body couldn’t absorb it without help from Gatorade or other like-substances. I learned to switch between water and “other” every few miles.
Marathon training was about trying different things. Found more natural options to work the best for fuel. We carried water and also dropped water along the route sometimes. Worst thing was needing water and being out of it!! — Leslie Cooksey
As for me….
A.) No-BAKES? Who knew? OMG…well, apparently a lot of you who are my FRIENDS. How did all of you never tell me about this before???? See…now I may consider another marathon …I mean…no bakes? Totally worth 20 stupid miles. 😉 (JK…don’t go booking a hotel, Parmenter!)
B.) I don’t fuel (or carry water) for anything less than 13 miles (unless it’s very hot). If I’m doing a very long run (over 15 miles), I’ll carry a few Gu packets and water or Gatorade. Or…more likely park somewhere and plan a route that allows me to go by my car to refuel (I HATE carrying stuff or wearing any sort of fuel belt…so it it doesn’t fit in my bra..I’m not packing it).