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How To Fuel For A Long Run
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Ever hit the wall on a long run, or struggled with stomach issues when trying to take on nutrition?
In this video, we're breaking down the essential nutrition and hydration strategies to help you fuel your long runs effectively.
We'll show you how to estimate your sweat rate, stay on top of fluid losses, and hit the recommended 50–60g of carbs per hour to keep your energy levels high from start to finish.
Whether you're training for your first half marathon, chasing a marathon PB, or preparing for an ultra-distance challenge, these simple fuelling tips will help you run stronger, go further, and avoid the dreaded bonk.
00:00 Why Long Runs Drain Your Energy
01:09 The Mistake Most Runners Make With Nutrition
01:58 How Much Should You Actually Drink?
02:47 Why Electrolytes Are Essential For Performance
03:33 How To Calculate Your Sweat Rate
04:51 How Many Carbs Do You Need On Long Runs?
06:05 Fueling Strategies For Ultra Distances
06:35 Three Key Takeaways For Better Long Runs
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What's the biggest fuelling mistake you've made on a long run? 🏃 Share your experience in the comments below 👇
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How long is this video?
7 minutes.
