What’s your go-to fuel for long runs? Or are you going to try out something we’ve mentioned in this video? Let us know in the comments below ↓↓

Applesauce pouches are my go-tos for long runs-they go down easy and give an extra burst of hydration with their water content😋🍏🍎

Pure maple syrup, Tailwind & NUUN for electrolyte. I’ve done up to 50km, will be doing 100km this spring.

Thank you for this. I've only just reached the point where I need to know this stuff. I'm hoping that I can put it into practice without necessarily understanding all of it.

Great video, very informative and easy to follow. A video on recommendations for running belts would be useful.

This video is so so helpful! So well researched and informative, this is going to be a game changer for my nutrition strategy, thanks guys 😊

Thanks guys! Super helpful info on fuelling long runs in advance of my first marathon in September (Brighton!).

Don't think I've seen a better video for information about everything really good stuff 👍 hats off for how long that must of taken to make and not to forget any of it!

Wow Running Channel you read my mind. I've been training for my first 1/2 for about a month now and I'm trying different things out. I appreciate the tips on carb loading. Mainly I've been trying different chews since the texture of the gels is difficult for me. If you have a brand recommendation I would very much appreciate that. You guys are the greatest.

Really great advice, many thanks!

Baby food! 😀 I like the twist cap toddler pouches :).

Great tips, learned a lot of stuff I didn’t know!!! Also, nice new hair doo Anna!

Thank you guys excellent video

There's a great video of Kilian Jornet attempting seven peaks in a day (climbing up and then skiing down). He's talking beforehand about what he's going to take to keep fuelled. "I don't eat much in the mountains, but I guess I'll take a few Snickers. Four should be enough" :)

I broke the nothing new on race day rule this weekend. Ran a 15 (longest distance I've run), and I packed gummy bears for the run. I haven't practiced doing that beforehand. Fortunately, nothing bad happened, and I got a nice boost from them. I ate them after an hour and an hour and a half (I'm a turtle, yes)

my long run brelkie... toast with nutella and banana... works a treat 👌😉 then energy gels en route 🏃‍♂️

the way ya'll explained the science of it all hit differently. thanks!

Amazing content as usual, thanks for the tips. Good to see you Ricky! And Anna, I love your hair in this video!

I did find carb loading the 3 days leading up to my long run really did help. Now granted carb loading was just swapping out some servings of other foods for extra starch (rice, oatmeal, potatoes, etc). During the run I found Swedish fish/Gummy bears and then halfway through the long run a Clif Bar...perfect.

Very interesting and motivated video🏃💪

I've noticed that on my long run which is always Sunday mornings, if I've had sushi the night before, I have lots of energy and usually a great long run. (25-35km) My assumption is that it's the rice that helps. I now eat a bowl of white rice for lunch and dinner the day before my marathons. Works for me.

Excellent video. Currently training for a half and learning a lot from videos such as this. You guys are doing God's work!

Great content as always.

great advice, thank you!, I am running 11 mile race from Kilgore to Longview TX, first time ever Saturday the 8th, getting ready for my first half marathon on March 21st in Longview TX, so I appreciate all your videos, they are great help! keep up the good work!

Honey Stinger Chews! I have a sensitive stomach so the chews are awesome to keep a steady flow of carbs little bit by little bit, so I don’t have to have a whole gel at once. 😎

Love Anna's hair in this episode! Thanks for all the useful info and good lack on Sunday!

I’ve never run longe than three miles, so take with a grain of salt, but matcha powder in a smoothie gives me some pleasant-feeling energy. Coffee makes me jittery.

Great video! There was enough scientific info without being over my head :-) Spring Energy "gels" are my go-to during a race. Pre and post-race, I have been enjoying Picky Bars. I struggle to stay hydrated - I am working on it!

Useful footage. thanks a lot!

One thing I'd add is that a strategy that works in the morning won't necessarily work in the afternoon or evening. I ran my first evening Marathon (7pm start) and my body just didn't want to digest anything during the race, even though I was taking products I'd used for a dozen Marathons previously.

Thank you so much for the detailed information!!!! I'm running my first Marathon at the end of March this is exactly what I needed to hear to really take much of the guess work out of fueling.

For my runs over 20km, I use a bottle with water mixed with oats, broken linseed and protein poeder. Taste good and gives me enough energy to keep running.

I have a quite a large portion of porridge with sunflower and pumpkin seeds made with unsweetened soya milk and to top it soya cream an hour before warm up. Then on walk to start my run an apple. Works for me!

Just run half marathon for first time ever, your advices were very useful, you guys are good craic

I have jogged yesterday my PB long distance 44km I stopped at 35 km had banana and water. Of course I do drink water during the run but the only thing I have before the run is coffee, 2 slices of bread with jam and banana topping.

For long runs I eat Pasta and chicken 4-5hrs before run, 2 bananas and coffee 1hr before run and energy gels every 7km during the run.

I am 40 . 6 feet tall . 95 kilo . Lifting weights since 10 years. Started running since 2 months . I m Loving this channel Thank You !!

Well researched. I'm on the Keto diet myself, and I switch to carbs before a run, like you say, fat doesn't release the same energy as carbs when it's oxidizes. Took me a long time to work this out, as the Keto advocates don't really mention this, and my Vo2max had dropped by 8 points. I have managed to get vo2max back up a bit by carb switching before a run, so its still a work in progress for me. Currently I'm using dried fruits for long runs which doesn't upset my stomach too much.

Q1) none Q2) ran 12k spartan race while 18h fasted Q3) body fat has been the best fuel for me for the long runs Q4) N/A Q5) N/A I do get carbs for my weight training sessions, but for running I always train and race fasted.

I am used to IMF and run usually fasted in the morning, including long runs up to 2,5h. Though for very hard sessions I take a small high carb Snack 30min before...

Depending on how log the distance is for a run or race determines when I start my carb load. And I make sure to always recover after.

I understand the general explanation. I myself have a calorie intake of about 1,000 calories per day from healthy food ingredients. For example, when I cycle 100 km, I only drink about 1.5 liters while cycling. When I run a half marathon for a workout, I only drink about 1 liter while running. The day after a workout, I eat 1,500 calories. I feel fine with this and do not suffer from acidification. Do this 3x a week in the last 30 years. I have found that the focus of the famous diets is based on a lot of gross energy intake. When you optimize the Energy to Power Ratio, you need little nutrition for top performance.

Love to make my own energy bars/balls would be great if you could share any recipes on here that people have tried and tested.

I've had difficulty managing long runs without toilet breaks, but I've settled on a brand of electrolyte powder which, when taken in water at intervals of 5km, usually keeps me going - and without the dreaded runner's trots. This is working out well training for an ultra next month which has aid stations with drop bags every eight miles, but I'm going to have to change to gels for a marathon later in the year, I feel. On the subject of the "wall", I've somehow managed to avoid this so far (despite running a 20-mile-plus long run most weeks.) In terms of solid foods, I'll take two handfuls of dates with me.

Fueling is key on a long run. You should fuel before you start to feel tired or fatigue on a long run.

I've done a half marathon on an empty stomach with no problems. The real test is a full marathon 😬which I've yet to try

For those really long runs, marathon or further, I use a gel or two within the first 90 min and thereafter rehidrat and “cup-a-soup” with bits of real food in between.

Excellent video. Always hard to put science in and make it easy to understand. Well done.

You guys rock, wooo!

still super useful - thanks a lot

planning to run my first full marathon in 2 weeks and I'm already freaking out:) thanks a lot for the info!

I just did my first half marathon. I normally intermittent fast and don't eat before noon, and I had to be on the bus no later than 0630 for an 0700 race. I wasn't about to get up at 3 to get even less sleep just to fuel myself early enough (which would already be an experiment), so I started it fasted. I had a clif shot block packet at just over halfway and another a little later. That's it. What's funny is I never felt like I was hitting a wall per se. My legs just started getting very sore after the ten mile mark. And that was with me really straddling my LTHR for much of the second half.

Will a small chunk of panela(unrefined cane sugar) work fine? It's pretty much pure sugar, plus they come as blocks that can be carved, not to mention the iron content, of course

Very useful I go on long runs every weekend and I have never eaten anything during the runs I might try those squeeze apple sauces bananas or Gatorade

What’s your thoughts on nutrition if on a low carb diet I.e the carb load the day before, breakfast on the day and during the run?

Once a long run on the trails has made me lose my sense of taste and appetite I take bite of pork pie 😂 the lovely tasty salty meat is so refreshing after the blandness of the gels and carb bars. Works for me 🤷🏻‍♂️I’ll often take two mini pork pies cut in half in case my taste buds start letting me down on a very long trail run.

Any advice for pre-diabetics, who need to be on a low-carb diet?

Im pretty much fat adapted however i eat some oats with cream and yogurt with banana and blueberries about 2 hours prior to a long run 30km plus Then magnesium water on the run Works well😁👍🏃‍♂️

1:46 Fat is actually the most efficient fuel your body can oxidize. It releases almost 150ATP compared to glucose's 30-40ATP but it takes a lot of oxygen to oxidize hence not much useful at high intensities.

Question. If science says that all carbs are gone after 12 hours of fasting, it doesn't make sense to carb loading days before. Moreover, if any carb excess is converted to fat, and fat is not that efficient on race day (unless you are fat adapted) what's the point of having any carb excess? Thanks for the videos. I use the Runna app for my trainings and I love it.

Gels doesn't work too well for me...GI distress! So I have found that making a concoction of foods that I'm use to works best. In a small (×2 for marathons) Ziploc baggie, one banana, tablespoon of organic peanut butter, with a spoon full of honey. It turns in a paste, a little messy, but is delicious and works great for me.

I fuel with maple syrup packets from Untapped brand by Slopeside Syrup. I prefer the salted cocoa flavor. Tastes great and easy to digest. 🍁

Good informative video. The never try anything new mantra is so true - had a bad experience in the early/mid 1980's at the Dublin marathon when they had a new Japanese isotonic drink at the water stations called Pocari Sweat (a literal translation from he Japanese I think). It tasted as bad as its name!!

Totally off gels and recently discovered bananas are just as good and are not as difficult as you might think to eat whilst running. Also Sports Beans for a sugary pick me up 🤘Would love some savoury gels though. Roast dinner flavour!!

Anna is freaking awesome 😍

Science with The Running Channel brilliant 👍 Can glycogen levels be measured with a blood test? Been trying Mountain Fuel and Chia Charge during the winter working ok ready for race season

May be late for the comment section but this was helpful. 1st marathon on April 30th 😬

I use fat for fuel, and protein for muscle sparing. I run 21.1km (half marathon) distances in 1hr 55min - 2hrs. I don't eat carbohydrates as a general health principle. I consume this 1.5hrs before the run, and then replenish with the same within 30 minutes of ending the run. I feel good after the run, and only run once a week.

I love fueling with Deglet Noor dates, works for me better than gels. These are full of carbs, tasty, readily available (in my place) and easy to take on board.

I've done 2 Marathons now and the 1st one I did I had 2 Jelly Babies per mile and a gel every 6 miles as well as water every 30 mins or so. I've sickened myself of Jelly Babies now and for my 2and Marathon I changed to Shrimps and Bananas Sweets. 3 to 4 every 2 miles and I also changed to High 5 non caffeine gels. As I'm a Type 1 Diabetic I need slightly more Carbs on a long run/race. My go to Breakfast is a good old bowl of Coco Pops roughly 3-4 hours before a run. This is to ensure that any Insulin I take with this is out of my system before I start my run. Otherwise I'd Hypo. In the 30 mins after a long run/harder effort run I have a 3:1 ratio Carbs to Protein shake. I just buy the 'For Goodness Shakes' that you can get it Tesco. And then I go to Burger King and eat EVERYTHING on the menu 🤣

What are the best breakfast options before half marathon or marathon?

In video you said 8-12g/kg body weight, so if I have 85kg I should consume around 850 grams of carbohydrates a day? Seems like a lot, am I missing something?

Any idea on how fasting as a lifestyle affects glycogen storage / usage? My experience is only anecdotal, but I have been intermittent fasting for more than a year and in my imagination I have turned my body into something that is used to relying on stored energy rather than recently ingested energy. As a result I can finish eating at 7pm, then wake up the next day and run a 2 hour half marathon before eating, fueled only by two cups of black coffee before I head out. I have never had any adverse reaction to this. Conversely, I have twice run half marathon distances in the evening after a regular day of eating, and suffered nausea, dizziness and blurred vision after running. As a result I have convinced myself that my body is quite good at slowly converting stored energy, but burns through recently consumed energy like a furnace. Would appreciate comments, feedback (from the channel or other readers) and I'd be interested in a video exploring fasted exercise and performance. I'll add as a caveat, I didn't fast and then immediately start running longer distances. I have gone step by step and learnt my own boundaries etc. Not recommending anyone goes and runs for 2 hours before breakfast tomorrow morning before they get used to fasting and fasted exercise.

So I'm pretty late, but: I can generally run up to about 9 miles on an empty stomach. I'd prefer to eat, but I get HORRENDOUS stomach cramps/side stitch if I do. I tried today to eat like... half a protein bar before I left for a 12 mile this morning, and I seemed to do okay on that much.

Long runs (15 miles plus) = porridge with full fat milk and a mug of tea 1.5 hours before. On the run a hign5 gel every 40 mins and then water with a touch of squash in the hydration bag, sipping as needed. Then a mars milk when I get home🤙🏻

That's a lot of information. Did my first HM today and I got it all wrong I really suffered towards the end and for quite some hours after. I'm sure my recent covid vaccine didn't help either.

Do you guys have a video on stength training for marathoners? I am reading contradicting advice on reps, weight, and sets. One article says you should lift very heavy, 3-5 reps, 5 sets and take 2-3 minutes in between sets. Another said lifting should mimic long distance running and be endurance like 12-15 reps, light weight and little rest in between with 3 sets

OK, I got a question, I run all the time and I did get tired sometimes way to easy. My body does not process sugar. I am allowed about 40 grams a day. I really have to watch my carbs since they really affect my sugar. I do try and eat lots of clean carbs. I mainly just run eating good meals all the time. I did finally by some Run Gum. I don't really have good sources of energy besides fat. Any Suggestions? I am not allowed any fake sugars at all. Only Stevia and Truvia. I will sometimes eat a big plate a spaghetti an hour before I go on a long run. Since it is my favorite food., it is the only time I can eat it. Running burn off the cards so they don't affect my sugar.

This all sounds very complicated .. Is it possible to create a spreadsheet or something where I would put in my age and weight then mileage? Then get back the recommended carb/protein/ caffeine etc. At each stage ? It’s a bit bewildering!

I done my first half marathon and took two energy gels, but I found that I did not need them. It was a two lap half and the first one I maintained a 8 minute 30 second pace per mile and the second lap I managed to get under 8 minute miles. I felt really good at the end to and felt like I could have ran many more miles. I remember thinking at the end "I really should have started closer to the front and pushed on harder on the first lap" but was a great testing experience

I use Medjool dates on my long, or harder, runs. They are the perfect little package that deliver everything we need to keep going and to recover. I am diabetic so those gels are terrible for me.

Yours channel helps me loot gays.. Thank you 🏃🏻‍♂️🏃🏻‍♂️

What is a 4 to 1 ratio of carbs and protein?

I’m slowly adding distance to my runs, I run between 10-15K, but I’m noticing my toes are very sore when I’m done running. Sooo annoying. Great vid as usually! To be on topic tho: Pasta before a long run for me seems to work. Although a long run, in my world, is still a 10K :P

I will drop my 5 cents with a disclaimer that this probably isn't best advice if your goal is preparing for a race with a target in mind. I run most of my runs including long runs in the morning, on empty. I started this because I do not like running just after eating something but I wanted to be able to do before heat comes or before I have to go to work. Your body will learn to start burning fat faster and not expect charity calories from your food. I also feel lighter and I don't have to worry about upset stomach. I ran my first marathon after preparing this way and I did not consume anything other than water/isotonics during the run. Keep in mind this probably is poor advice if you are actually racing and that you still have to provide your body with nutrients immediately after the run so that it can start recovering all of the damage you have caused.

Hopefully people who run to lose weight or improve health don't get sucked into eating expensive sugar.

I did a 10 K about a month ago (solo) and it took with 97 minutes. I had water and cliff bars with me (chocolate chip). I think I ate 2 clif bars. That morning I had oatmeal with fruits, pumpkin seeds, and a veggie burger. That really helped.

Nice toung stud. Bowchickabowwow!

Where can I purchase one of those comfy puffy-coats you guys are sporting? Long runs...Over 15 miles I use gels and Hammer Nutrition

As you get more fit....your body will use fat better (more) and so...maybe less carbs to help with weight-fitness...blood sugar levels// heathy fruits-green vegs..to many carbs become fat and same with too much protien...........Good Basic Info here.

Must admit I feel a little "Old School" on this subject. I've never taken on anything, apart from water, in many half marathons and a full marathon. The idea of digesting something when running seems too weird for me. At the back of my mind though is that I would feel as if I'm cheating myself rather than testing my mind and body to push without supplements

The math on 8-12g per kg of bodyweight feels crazy. For 80kg male, that would be 640g of carbs = 2560 calories. That's before this person eats and protein or fats. What was the source for that recommendation.

I recently did my third marathon aiming for sub 4hr, previous was 4hr25. Unfortunately it ended in a DNF. I was running on schedule and feeling good then at 30k my calves cramped. I have never had muscles cramps to me before. My fueling strategy was gu gel every 40mins and water when needed. Any tips for next time, is cramping normally related to fuel strategy? My half marathon time is 1hr47

Anyone any tips for those of us who always skip breakfast - do fasted long runs? Ive got as far as 18miles fasted with no fuel but think thats proabbly my limit. When i got to about 16.5 my legs got very heavy all of a sudden. Aiming for sub 3.30 in September and think nutrition is the one major thing holding me back.

Hi I run on a empty stomach , be for breakfast . I haven’t tried to eat or drink on a run 🏃‍♀️ or a jog , if I do will I get a stitch ? . Love the running Chanel . Thank You .❤️😘🏃‍♀️🏃‍♀️

With me, pushing 50, i box 🥊!!!! Fought for six years before!!!! Out of the blue, 20 years later, last year, i decided to train like i did when i fought!!!! Anyone that knows us fighter’s, we expend a lot of energy!!!! In fact, i spar well with men half my age!!!! Beginning of 2021, i was 212-217 pounds. Now, i am 186 pounds!!!! Want to, HEALTHY, get to 175 pounds!!!! Just tonight, i decided to do two a days!!!! Will do it only serve a week for now and i work six days a week!!!! i do my jogs on an empty stomach!!!! After, i eat a big bowl of oatmeal and a 16 ounce smoothie (one banana 🍌, 8 ounces of blueberries 🫐, one yogurt 🍦, with 12 ounces of goat 🐐 milk) protein shake!!!! Is that a good start after jogging for an hour at a 10:00 🕙 minute pace?

I get side stitches always on the 3rd mile what tips could you give for that maybe hydrate more? Thanks:)

with all these numbers you provided - honestly, it is too difficult to majority to go and count with both: scale, nutrition data etc. I believe common sense is (should be) 90% accurate. I am talking about the daily diet. Of course for long runs the fuel is a must but again: nobody will take banana for run ;-) Btw: all are talking gels etc but I found also dates and a bit of chocolate to be very useful. And lots of water, even if in UK it is now 3C... ;-)

I’d be interested in your thoughts on running belts. Mine is rubbish as I can only get 4 gels in it, which isn’t enough for my marathon race. Suggestions for best ones?

Huel shake with banana and then some toast with honey. SIS gels on run lime and orange flavour, the blackcurrant ones are my personal worst lol