Your long runs are practice runs for race day!
You are no doubt counting down the number of long runs left on your training plan until race day. And those long runs may indeed be feeling very long by now. But they are a key part in preparing for race day, from kit to pacing and nutrition!
Preparing for the marathon requires more than just logging miles. Proper nutrition is key to maintaining energy levels, optimizing performance, and speeding up recovery. Fueling your body correctly during long runs will not only help you perform better on race day but also keep you healthy and strong throughout your training.
Each and every long run is the time practice your race day fueling:
- Pre-Run Nutrition
Before your long run, focus on consuming primarilyy carbohydrates, with only a small amount of protein and the minimum amount of fat. Carbohydrates are your body’s primary source of energy during running, so aim for slow-digesting carbs like oats, whole grains, and fruits. This will keep you feeling fuller for longer, and slow burning carbs will keep you feeling full for longer; releasing energy gradually into your body. A good pre-run meal might include oatmeal with banana and a spoonful of nut butter, eaten 2-3 hours before your run.
- During the Run
For runs lasting over 60-90 minutes, it’s essential to replenish your glycogen stores to prevent hitting the wall. Consuming 30-60 grams of carbohydrates per hour is ideal for maintaining energy levels. XACT ENERGY fruit bars are a convenient option and a very tasty alternative to energy gels —they provide quick-digesting carbs in a tasty and portable form. The more carbs you consume the better, some runners fuel with up to 120 grams of carbs per hour (that is a gel every 15 minutes!)
In addition to carbohydrates, make sure you’re staying hydrated. Drinking water regularly is crucial, and for longer runs, add electrolytes to your hydration routine to replace what you lose through sweat. XACT NUTRITION’s XACT ELECTROLYTE tablets offer all the right minerals for optimal hydration: that is both fast fluid absorption and replacement of minerals lost via sweat.
- Post-Run Recovery
After your long run, focus on replenishing your glycogen stores to get your energy back. Within 30 minutes of finishing, aim for a recovery meal or snack with a 3:1 ratio of carbohydrates to protein. This could be a fruit smoothie with protein powder or peanut butter on a bagel. Learn more about recovery in our dedicated blog 'ESSENTIAL RECOVERY TIPS FOR RUNNERS'
- Practice Makes Perfect
Every runner is different and every run is a chance to learn about how your body responds to fueling. What works for one person may not work for another. Use your long training runs to experiment with different fueling strategies and find out what your body responds to best. By race day, you’ll have a tried-and-true nutrition plan that will help you conquer your marathon.
Fuel smart, stay strong, and enjoy every mile!
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This guide is designed to help you fuel effectively for your long runs, ensuring you're ready to perform your best at your Marathon. Whether it's with the help of XACT NUTRITION's fruit bars or hydration strategies, the key is consistency and preparation.