🏃♂️ Winter Fueling Guide for Runners 🏃♀️
In partnership with BMO VANCOUVER MARATHON
Whether you’re training for the 2025 BMO marathon, the First Half 21k or just staying consistent with your running, winter is here, and it is worth reflecting on how you fuel during your runs.
Choosing the right fuel: Solids vs liquids
Your body burns the same amount of energy during exercise in the winter as it does in warmer months. In fact, staying warm can add to your energy demands.
While in the summer, we may add carbs to our drinks to keep us fueled, this becomes a problem if our hydration needs are (much) lower. It means we are either cutting a fueling source, or forcing excess fluids into our system to get the calories we need for our workout.
The solution is to turn to foods for your energy needs and base your fuelng on that, not fluids. Or at least, treat fluids as a bonus, not part of the necessary.
One major advantage of XACT ENERGY Fruit bars is that they stay soft even in freezing cold conditions. So you can rely on them as a suitable energy source all year round.
Practical Tips for Winter Fueling
1️⃣ Keep Fuel Handy: Winter layers mean more pockets! Store your XACT ENERGY bars in an easy-to-reach pocket, so you’re not fumbling mid-run.
2️⃣ Pre-Open Wrappers: Thick gloves and cold hands can make opening wrappers tricky. Pre-tear the top of your bars before heading out for seamless access on the go. You can even fully unwrap your ENERGY bars and put them in a sandwich bag for the ultimate easy access training snack
3️⃣ Time It Right: Your fueling rate should not change. Aim to fuel every 30-45 minutes during longer runs. The winter cold might suppress hunger cues, so set a timer or watch reminder to stay on track.
4️⃣ Hydration does still Matter: Don’t skip the fluids! Adapt to your sweat rate and the weather conditions. By adding electrolytes to your water they will not freeze.
5️⃣ Keep It Warm: To avoid frozen fuel, keep your XACT ENERGY bars close to your body or in an insulated pouch.
Fueling your BMO Vancouver Marathon Goals
Whether you're training for the Vancouver Marathon or staying consistent with your winter runs, fueling well is key to peak performance. XACT ENERGY Fruit bars provide a delicious, natural source of energy to power through the cold and make sure you’re ready for race day.
Pro tip: Practice fueling during training so you’ll have it down to a science by spring!
Stock up now and use the exclusive RUNVAN promo code below to get 15% off your online order. Valid until Dec 31st 2024
Stay warm, stay fueled, and we’ll see you at the starting line! 💪
