Tomorrow Angie and I are going on a 20 mile trail run. I’m totally stoked!
In fact, I’m so excited about this run that I found myself gathering my fueling supplies 17 hours in advance. Usually I throw it all in a bag before heading out the door.
Now that I step back and look at it all . . . THIS IS A LOT OF STUFF!
But every one of these fueling items is necessary when I run for 3+ hours.
Here is a break down of what I’m taking
Fueling for 20 Miles
- Water and lots of it: The average runner needs about 16-28 fluid ounces of water per hour. I’m taking 68 oz and mooching the rest from Angie (she will be wearing her Nathan Hydration Vest). I have a Ampiphod 4 Hydration Belt. I’ll drop two more 22oz bottles at the 10 mile mark.
- Hammer Perpetuem Solids: I use the chew-able strawberry flavored Perpetuem solids to sustain my energy during a long run. They provide carbs, protein, and fat without causing GI distress. I take one every 15 minutes (unless I take a gel).
- Hammer Gel: I take one gel every hour to bump my calorie consumption up to about 180 per hour of running. My hourly fuel consumption looks like this: One gel = 90 calories; 3 solids = 90 calories.
- Hammer Endurolytes: I take up to 6 capsules per hour to prevent cramping. Cramping is your body’s way of saying that it is low on electrolytes. I take a couple per hour for maintenance purposes and more if I feel the beginning stages of a cramp. Angie doesn’t need these at all but I have found them to be a life saver. Every runner is different.
- Pretzels: I can’t say that I have some wise nutritional reason for eating pretzels on my long run. I just found that after about 16 miles I’m hungry for real food. The Hammer products get me a long ways but after 2 hours I can’t stomach them. The saltiness and texture of pretzels is a relief to my taste buds. They also give me a mental boost -like a special treat for running so far. Kinda like a Scooby snack.
Fueling needs will vary from runner to runner. You should work out your strategy during your long training runs and show up on race day with a proven plan.
We have a whole course in the Academy about mastering the long run. Click here to get a 14 day trial membership for only $1.
So now I’m all set to run with Angie in the beautiful Trail of Tears State Park in Jackson, Missouri. Many new runners dread the long run. I think it is an adventure.
And every adventure needs to have food. Says I.