Nutrition on the run is just like training and anything else in life, you have to do what works for you. For example, I just read an article that recommends consuming up to 1,000 calories before a long run or race. Personally, that would never work for me.
While I don’t recommend my fueling plan to anyone else, I thought I’d share my routine with you since I love hearing how other runners fuel.
Here’s what works for me:
The day before, I focus on hydrating and eating foods that don’t weigh me down. The night before, I eat a regular sized dinner free of dairy, animals and broccoli. Recently, I’ve began incorporating a bowl of miso soup into that meal (I’m a heavy, salty sweater). Just before bedtime I drink a chocolate zico for desert to top of my hydration levels and get in some extra potassium.
Before the run:
This is where I definitely don’t recommend doing what I do. Since I usually only wake-up an hour before my long run, I’ve found that I really can’t keep much food down. That’s why I try to focus on making dinner the night before my most important meal and include the coconut water and miso soup.
I usually have a banana and coffee before heading out the door.
During the run I attempt to stay hydrated by frequently drinking small amounts of water and fueling with margarita shot blocks. Generally, I wait until I feel like I need something before eating.
After the run I generally treat myself to a peanut butter split smoothie with added hemp protein from Juice Generation or make a smoothie at home with Sun Warrior Protein powder.
What I’m going to do different on race morning:
NYCM doesn’t start for me until 10:05, yet I have to wake-up around 4:30 to catch my bus to Staten Island. Clearly, a banana and coffee won’t do it. My on-the-go breakfast will include oatmeal with dairy free milk, maple syrup and a dash of salt and of course that banana.
During the run, I’m deathly afraid of crashing from not fueling properly. My game plan is to eat a shot block before I need it and keep a consistent intake of calories and water throughout the race. I don’t want to teeter on the edge like I do during training runs.
What type of fueling plan works best for you? Do you follow the rules or make your own?
It’s so interesting how different everyone fuels. It really is about figuring out what works best for you. And the long wait before NYCM begins was a source of stress for me last year too.
Because of my stomach issues I can’t eat solid foods before a run, so I usually drink coconut water and green juice. While I run I eat ShotBloks as needed. During the Richmond Marathon I think I ate a ShotBlok every 2 miles starting around Mile 5 to make sure I was fueled throughout the race. It worked really well!
I read that article about the 1,000 calories before a race and I thought it was nuts!
I eat something filling with a mix of carbs and proteins if I have time. I also have an iron gut though, so I’m lucky in that I can pretty much eat anything.
It’s so interesting to hear how each runner fuels differently. During my half-marathon training, I would usually eat whole-wheat toast with peanut butter and drink two cups of coffee and plenty of water. And during longer runs, I take a GU energy gel around mile five or six. (My half-marathon took place at night, which totally threw me and my eating schedule off–so strange!)
That start time is funky – I don’t know what I would do, kind of messes with my routine.
Love your tips- and definitely do what works for you – don’t go trying new things race day:)
Since I am NOT a long distance runner (as you know), I can’t really chime in on this post! Buttt I did want to stop by for a visit since it has been so freakin’ long since I disappeared in the blog world. But I am back!! And we need to meet up in person again soon! xox
Good luck on Sunday! I’ll also be starting in wave 2 at 10:05, I can’t wait!