Tag: Long run

For many runners, glycogen stores begin to significantly deplete after 60-75 minutes of exercise, potentially impacting performance. So, should I fuel for a 7 mile run? The answer depends heavily on your individual pace, intensity, and overall training goals, but proper nutrition is a key consideration for preventing mid-run fatigue.

According to sports nutritionists, consuming carbohydrates every 45–60 minutes is crucial for endurance activities lasting over an hour. The best energy chews for runners provide a convenient, delicious, and easy-to-digest way to replenish carbohydrates and electrolytes mid-run, preventing the dreaded 'bonk' and maintaining performance.

Glycogen stores in the human body can sustain a runner for roughly 90 minutes of high-intensity exercise, which is why many athletes ask what distance do you start needing gels. The point at which external carbohydrates become necessary varies, but it is a critical factor for successful long-distance performance.

According to research from the International Society of Sports Nutrition (ISSN), consuming carbohydrates before exercise can significantly improve performance, especially during high-intensity or long-duration activity. For many runners, this pre-run fuel is a crucial step to maximize energy stores, particularly when tackling a long run first thing in the morning.

According to a study published in the *International Journal of Sports Nutrition and Exercise Metabolism*, some fast food can provide enough carbs and protein for glycogen resynthesis, but it doesn't mean it's the ideal choice for optimal recovery. Many runners face intense cravings and hunger after a long session, prompting the common question: can I eat fast food after a long run?

Endurance athletes lose a significant amount of sodium through sweat, with some losing up to 2,000 milligrams per liter. This means for many runners, the answer to 'Should you eat salt after a long run?' is a resounding yes to aid recovery and prevent serious health issues.

On average, a runner's glycogen stores last about 90 minutes of continuous exercise. Knowing how often should I eat gel on a long run is crucial for sustained energy and preventing the dreaded 'bonk' that occurs when these reserves are depleted.

Scientific evidence shows that your body is primed to restock glycogen stores in the first two hours after a hard workout, a period often called the 'golden window'. Discover precisely how many carbs post long run you need to maximize this recovery window for better performance and reduced fatigue.

Studies show that up to 96% of endurance athletes experience some form of gastrointestinal issue during long-distance events. Learning **how to properly refuel during long runs** is crucial not just for performance, but also for comfort and gut health.

Approximately 60 to 75 minutes of continuous, vigorous exercise can deplete your body's readily available glycogen stores. Understanding how long of a run requires fuel is crucial for endurance athletes seeking to maximize performance and avoid fatigue, often known as 'hitting the wall'.