Tag Archives: fuel long run

Nutrition for Runners: Pre-Marathon Breakfast

Since I have a marathon coming up in a few days I thought I would share my usual pre-marathon breakfast. It isn’t anything special but it helped me get through all but my first marathon. I even follow the same routine when on the road. Last year in Philadelphia it meant bringing a toaster and electric kettle with me so I could make everything. In my hotel room.

My pre-marathon breakfast is the following:

  •  A toasted bagel with peanut butter
  • A banana
  • A bowl of oatmeal
  • A glass of water or orange juice with protein powder.

I get up a few hours before a marathon to have this so when a marathon starts at 7:00 that means I get up around 3:30-4:00 to have my breakfast. Of course you will want to make sure to test what works for you on your long runs to help you come up with a successful race day strategy.

The Science of Running: Fueling a Long Run

I missed last week’s science of running post because I had a race report to write but I came up with another science of running topic this morning. If you are training for a half-marathon or a marathon make sure you figure out a fueling plan when you are doing long runs of more than 60-90 minutes in length.

When you are going for runs longer than 60-90 minutes you need to figure out how many carbohydrates to sustain your energy levels throughout your run. For me when I am doing long training runs my usual approach is to have a protein bar before I leave the house. During my run I carry sports drink with me along with 2-3 gels.

I posted this link yesterday but in case you missed it here is a blog post that provides some tips on fueling a long run.  You can also read this article for more background on this issue.

If you don’t fuel properly for a long run can have a negative impact on your energy levels. I have experienced this a couple of times. When I ran my first marathon I ended up waking up late and not having any time to have anything to eat before the start line. This morning I also headed out for my 28 km (18 mile) run without having anything to eat before I left the house. In both instances the later stages of my runs were more difficult than they needed to be.

I mentioned above what my usual approach is for my longer training runs. After the negative experience of my first marathon I have developed a fueling strategy that has worked for my last four marathons. I now get up a few hours before the marathon and have a breakfast consisting of a bagel with peanut butter, a bowl of oatmeal, a banana and a glass of orange juice with protein powder.

How do you fuel your long runs / races?

Saturday Stories

It is time once again for Saturday Stories, a collection of some of my favourite stories and blog posts from the past week. As always, if you came across anything you feel is worthy of mention here feel free to post a link below.

Here are this week’s stories…

Here is a blog post about “running fashion”.

The world’s oldest marathoner will run another marathon this year, Fauja Singh to run London for 101st birthday.

How long does it take you to recover from a marathon? 

Not sure how to fuel a long run? Here is a good post with helpful tips. 

Finally, the next #runchat takes place on Twitter tomorrow night.