As I aim for longer distances in my trail running and racing, I’ve been reading about how to fuel properly during my weekly long runs.
My usual strategy is to have a high carbohydrate breakfast (usually oats and maple syrup) and to have an energy gel 90 minutes into my run and every 45 to 60 minutes after that.
When I was running 35 kilometres during my Tread 6-Hour Race
training, I’d add solid food as well — usually a homemade energy bar containing dates, nuts and chia seeds. None of my fuelling was research-based, just gut feelings — literally. When I’d feel lightheaded I’d eat a gel, when my stomach would rumble, I’d eat solid food. The few times I’d go longer than usual between eating or taking in gels my stomach would punish me with cramps and gas (burps so loud that there is no way a bear would come near me on the trails). And of course, after I’d eaten, all would be well and I could finish out my run.