Training Talk...............................
Eating on the Long Run
Susan Paul, MS
TSF Training Program Director
Nutrition is an integral component of marathon training and yet much debate still exists regarding the best diet for anyone, let alone a marathoner, and even more perplexing and confusing than daily nutrition, is meeting the body’s nutritional demands during a long run. Runners need to eat during long runs to provide calories, carbohydrates, and electrolytes necessary for energy production and muscle contraction. The average runner will burn through stored glycogen levels long before crossing the finish line for the marathon so unless sugars are replenished during the run runners will “bonk” or “hit the wall” which means poor performance and an increased risk of injury.
Eating on the long run keeps blood sugar levels within a relatively normal range, glycogen stores somewhat in tact, and is essential for good performance. However, many runners discover that eating during a long run is difficult. During exercise, the body re-directs normal blood flow patterns in order to meet the energy demands placed upon it by exercising muscles. Blood flow shunted away from internal organs is sent to working muscles instead. Digestive organs receive only minimal blood flow during exercise. Reduced blood flow to the stomach and intestines makes the digestive process difficult; hence, gastro-intestinal problems while running are rather common. Finding the balance between meeting the energy demands on a long run without upsetting the GI system requires experimentation. This aspect of marathon training is highly individualized; what works for one runner may not work at all for another. The best training plan involves pro-active trial and error to figure out what works for you, and- better yet- what doesn’t work for you! Better to have stomach issues on a short run than a long one! To get you started with your experiment, here are some suggestions for eating on the long run. View our nutrition products >>
WHAT’S A LONG RUN?
Distance is relative. For the veteran marathoner, a long run refers to runs over 14-16 miles. For the novice runner, a long run may be 10-12 miles. Going by time rather than distance can help determine which runs are “long” and require run nutrition. Runs of one hour or less usually don’t require run nutrition. Runs of one to two hours may require nutrition by some runners. Sports drink and water may suffice for runs of this timeframe or distance, while other runners may prefer to use some nutritional products. Runs over two hours will require run nutrition, so come prepared to these runs!
PRE-RUN ROUTINE
Start your day by eating breakfast. Eating before a run helps keep your blood sugar levels stable during the run and helps prevent blood sugar levels from plummeting rapidly after a run. Keeping blood sugar levels within normal range assists performance, reduces the risk of injury and promotes quicker recovery. This means getting up 60 to 90 minutes before your run to allow time to eat. Regardless of the distance of your run, training your body to accept food before a run is critical. Eating something before every run not only gives you 
some fuel for training but also helps condition your digestive system to accept and process food while running. The amount of food doesn’t have to be much. We are not talking about a Denny’s Grand Slam breakfast here but rather, half of a banana, an energy bar, a piece of whole grain toast, or half a bagel with some peanut butter is plenty. Wash it down with coffee, water and some sports drink. Finish eating 30 to 45 minutes before your run.
ON THE RUN
Runs less than 10 miles may not require nutritional run products other than water and perhaps a sports drink, especially when you have eaten breakfast. Begin your run with water and then alternate water and sports drink at subsequent support stops. Drink only a small amount, 4-6 oz. is adequate for most runners. This will help you avoid any “sloshing” in your stomach. Alternate water and sports drink throughout your run because too much water during your run can cause hyponutremia, while too much sports drink can cause gastro-intestinal problems. Runs of 10-14 miles may require some nutritional run products in addition to water and sports drink. If you notice you are running out of steam the last few miles on a 10-14 mile run, bring some nutrition with you to fuel the next run of this distance. Runs over 14 miles will definitely require some run nutrition in addition to water and a sports drink, so plan to bring something with you.
TAKING RUN NUTRITION PRODUCTS
Start taking your nutritional product at about the 6 mile mark into a long run or at about the 1 hr. mark into your run. Once you start taking your nutrition product, you need to continue taking it throughout your run at specified intervals until you finish the run. You can choose to go by time and take it every 20 to 30 minutes, or go by mileage, approximately every 2 to 4 miles. Remember that your goal or purpose in taking the supplement is to keep your blood sugar levels relatively stable, and not to provide a "meal". Therefore, you only need to take a small amount of supplement at any one time. Try taking only 1/3 or 1/2 of a gel or gu packet, one “block”, or a few jelly beans or Sharkies at one time. Taking a small amount at first will allow you to test your digestive system and your nutritional demands. You can always take more of a product if you feel you are running out of fuel, but if you take too much you may suffer the rest of the run. Once you know your GI tract is ok with a particular product you can experiment with taking more of it during the run. Purchase a small plastic flask made for holding run nutrition to carry with you. You can empty several packets of product into the flask, and then just take a small mouthful at any one time. By using the flask, you can take a smaller amount of the product easily and you 
don't have to fool with trying to open the package on a run. On even the longest training run of 20 to 24 miles, or in your marathon, most runners can get by on 3 to 5 packets of a nutritional product.
Always wash your run nutrition down with WATER, not sports drink. Mixing a nutritional run product and sports drink can be too much sugar in your gut and may contribute to GI distress. Since you are alternating taking water and sports drink at every support stop, take a mouthful of your product at the water stops. Some runners avoid drinking any sports drink altogether on a long run when they are using run nutrition and they will just drink water to avoid GI upset.
OTHER OPTIONS
Some runners have found that using food works better for them than nutritional run products. Don’t be afraid to try other foods to see what works best for you. Pretzels, peanut butter crackers, animal crackers, ginger snaps, and even M & M’s are the long run favorites of many runners. Fill a ziplock baggie with the snack of your choice and carry it with you on the run. Wash these foods down with water, not sports drink.
Keep track of the nutritional run products you use on your runs in your training log. Write down what you used, how much you took, when you took it, mileage, time, and if you liked the supplement. This will help you figure out which products work best for you!
Happy Running!
