Tag: Long runs

For runs lasting over 60-75 minutes, refueling is essential to prevent muscle glycogen stores from depleting, which can cause significant fatigue. So, how often should you eat while running? This comprehensive guide explains the optimal fueling frequency and strategy for runs of all durations to help you perform your best.

For long-distance runs lasting more than 90 minutes, your body's glycogen stores can become depleted, triggering fatigue known as 'hitting the wall'. This makes mid-run fueling essential, leading many runners to question, "Are Fruit Pastilles good for long runs?" This guide explores their effectiveness as a fueling strategy.

According to a study in *Medicine & Science in Sports & Exercise*, exercise done without breakfast can lead to impaired performance compared to exercise with fuel. However, many athletes still wonder: is breakfast important for runners? The answer isn't a simple yes or no; it depends on your specific training goals and the duration and intensity of your run.

Research shows that muscle glycogen stores can deplete significantly after 60-90 minutes of high-intensity exercise. To sustain performance and prevent 'bonking,' runners must understand how often should you eat during long runs, not just what to eat.

During a run, the body loses not only water but also essential minerals like sodium and potassium through sweat. While plain water is sufficient for shorter, easier efforts, deciding whether to 'preload' with an electrolyte drink before a workout depends heavily on your run's duration, intensity, and environmental conditions.

Endurance athletes consume an estimated 30–90 grams of carbohydrates per hour during prolonged exercise to maintain performance. The Maurten Solid 160, a low-fiber, oat-and-rice based bar, provides a versatile way to deliver 40 grams of carbohydrates, making it a key component in a comprehensive fueling strategy. Knowing when to eat Maurten Solid 160 can make a significant difference in your training and race day execution.

For endurance activities, a runner's muscle glycogen stores can be significantly depleted in as little as 90 minutes. The critical question then becomes how often should I eat gels when running to prevent the infamous 'bonk' and maintain consistent energy levels for optimal performance.

Endurance athletes have roughly 90 minutes of stored glycogen before fatigue sets in, making mid-run fueling essential for longer distances. This is why many runners ask, “Should I use gels for long runs?” The answer, while often yes, involves a strategy based on duration, intensity, and individual tolerance.

According to sports dietitians, your body can only store about 90 to 120 minutes' worth of glycogen before it starts to run low on fuel during high-intensity exercise. This fact underscores the importance of a strategic fueling plan, answering the critical question: **Do you need carbs for long runs?**