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How much does a runner need to eat and drink during a run?


1. The body only has enough energy stored in the muscle for around 2 hours of high intensity exercise


2. As energy stores deplete, runs become harder and fatigue begins to set in. This makes completing an event such as a half marathon or marathon much harder than it should be


3. Therefore including an effective nutrition strategy during your runs will get you to the end


This post details what and how much to include based on running distance and duration



SHORTER RUNS (BELOW 45 MINS) E.G PARKRUN


1. There is no need to consume carbohydrate during runs of this duration providing you have had a high carb based meal before your run


2. Sipping on water during your run may help with reducing dehydration



1 TO 2 HOUR RUNS (AROUND 8 - 12 MILES)


1. It is important to consume some carbohydrate. The guidelines here are around 30g carbohydrate per hour.


2. 30g carbohydrate is the equivalent to:




OVER 2 HOUR RUNS (10 MILES TO MARATHON)


1.Carbohydrate is vital for this duration. The guidelines here are around 60g - 90g carbohydrate per hour.


2.60g carbohydrate is the equivalent to:




ADDITIONAL RUNNING NUTRITION TIPS


1.PRACTICE YOUR NUTRITION STRATEGY DURING YOUR TRAINING


2.USE A MIX OF CARB SOURCES TO HELP AVOID FOOD FATIGUE AND INCREASE UPTAKE INTO MUSCLES TOO


3.FOR LONG RUNS, CONSIDER CREATING A MULTIPLE LOOP ROUTE NEAR HOME. THIS MEANS YOU WONT HAVE TO CARRY EVERTYTHING ALL IN ONE GO.



If you need further help with your nutrition strategy, check out my nutrition for running online course. More information can be found here: https://www.jflemingnutrition.co.uk/runningnutritioncourse



James Fleming Nutrition Instagram: jamesflemingnutrition Facebook: jamesflemingnutrition Website: https://www.jflemingnutrition.co.uk

Check out my nutrition courses

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