How To Fuel On A Long Run!

Рет қаралды 51,310

2 жыл бұрын

As you start to increase the distance of your runs to the point that you're on the move for a couple of hours or more, you may need to consider topping up your vital carbohydrate levels while you exercise. Heather is here to talk you through the best things to eat while you run.
Subscribe to GTN: gtn.io/SubscribetoGTN
Check out the GTN Shop: gtn.io/BlackFriday
If you enjoyed this video, make sure to give it a thumbs up and share it with your friends. 👍
Submit your content here:
upload.globaltrinetwork.com/
Watch more on GTN...
📹 Energy Gels Vs Sandwiches Vs Coca-Cola 👉 gtn.io/GelsVFood
Music - licensed by Epidemic Sound:
ES_Backseat Driver - baegel.mp3
ES_For Ilion (Chefen) - Matt Large.mp3
ES_Overnight Oats - Dylan Sitts.mp3
ES_Peekskill - Dylan Sitts.mp3
Photos: © Triathlon / Getty Images
The Global Triathlon Network (GTN) is the world's biggest triathlon KZfaq channel, with new videos every day! GTN is for anyone who loves triathlon: from seasoned triathletes to first timers - and everyone in between!
With the help of our former pro and Olympic medal winning team, we’re here to inform, entertain and inspire you to become a better triathlete; including videos on:
- How to swim, bike, and run faster with expert knowledge
- Try our session ideas
- Investigations into wide ranging topics
- The best triathlon bike tech and gear with pro know-how
- In-depth, entertaining features from the heart of the sport
- Chat, opinion and interact with us across the channel and on social media!
Join us on KZfaq’s best triathlon channel to get closer to the sport and to become a better, faster and fitter triathlete!
Welcome to the Global Triathlon Network.
Thanks to our sponsors:
Canyon bikes: gtn.io/canyon-bikes
Felt bicycles: gtn.io/Felt
THEMAGIC5: gtn.io/TheMagic5
MET Helmets: gtn.io/MET
Nuzest: gtn.io/nuzest
ON Running: gtn.io/On-Running
Orca: gtn.io/Orca
Park Tool: gtn.io/parktool
Selle Italia: gtn.io/SelleItalia
Team Bath: gtn.io/TeamBath
Wahoo: gtn.io/Wahoo
Zwift: gtn.io/zwift
KZfaq Channel - gtn.io/KZfaq
Facebook - gtn.io/Facebook
Instagram - gtn.io/Instagram
Twitter - gtn.io/Twitter
Google+ - gtn.io/GooglePlus
Strava Club - gtn.io/stravaclub
GMBN Tech - gmbn.tech/subscribe
GCN Tech - gcntech.co/subscribe
EMBN - embn.me/subscribe

Пікірлер: 58

@hurricane7800 2 жыл бұрын

When I ran my first half-marathon, I bonked at about 13k since breakfast was a bit longer before the race than expected. But at the aid stations they had Coke - let me tell you, carbonated sugar juice had, and has, never tasted so good.

@aiwee86 2 жыл бұрын

Tq heather, great video. Cheers!

@SBoots29 2 жыл бұрын

The next race season I plan to be better at fueling on the course so I am training with them now. I am starting to use gels and found one I quite like and works. Watching what I eat before and after as well. How come nobody told me it would be so much work before I started this Triathlon life style.

@radrunning8535 2 жыл бұрын

Great informative video, thanks.

@jmounce50 2 жыл бұрын

Great video! I have been using jelly belly sports beans, and untapped or stinger waffles with a mix of Gatorade zero or Gatorade Endurance when it’s a super hot day or a really long training session. If I forget my fuel At home I’ll just stop and get a pack of Swedish Fish with a regular Gatorade. Occasionally I’ll mix in some Essential Amino Acids with my Gatorade.

@megamike420 2 жыл бұрын

Love the videos! New runner training for my first half marathon so any helpful tips are what I look for and find in all your videos.

@tsashikumar 2 жыл бұрын

beautiful places to run

@LittleMrsW Жыл бұрын

I like a combo of fuels on my long runs, keeps things interesting. My current favorites are dates, organic honey packets, and Honey Stinger gels (not nearly as sweet as GU). Dried apricots are good too. For 3-4 hour runs, I'll do baked/salted potatoes, Larabars, or even a PBJ.

@user-es1jh1iw4g 10 ай бұрын

good job!

@jamesrushton2441 2 жыл бұрын

Hi Heather thank you so much for all the great content you are such a pleasure, as far as food is concerned, bananas before during and after workouts, any gels are great, 30 to 60 minutes before a workout rice cakes or pretzels, Gatorade anytime except for right before a swim for me, and a warning about any electrolyte drinks that have no salt, those are a potential trap for endurance athletes

@nickc4716 2 жыл бұрын

I like different gels for bike and run. Run- small, thick, gel like Cliff can be ‘sipped’. Bike- thinner gel that can be knocked back in a single go (torq).

@md36868 2 жыл бұрын

great video and inspiration! I personally can’t stand the sugary stuff and fuel on soft bread, pancakes and muffins. I cut them in small pieces so I can nibble as a I go

@seekad449 2 жыл бұрын

Sesh! Why am I craving watching this episode 😆

@rodp7803 Жыл бұрын

Here in Canada, I eat fuzzy peachs and sour patch kids as most other sweets contain GELATIN... Gelatin is a protein obtained by boiling skin, tendons, ligaments, and/or bones with water. It is usually obtained from cows or pigs.

@phoeij 2 жыл бұрын

Great video! This will help. & it seems like a cool location for training. Where is it?

@jamiefuhrman403 2 жыл бұрын

Would love a review of your favorite products! I'm a big fan of SIS.

@The_classicnoob 2 жыл бұрын

Well done heather

@leonardoa8686 2 жыл бұрын

Guava "blocks" are pretty tasty and packed with energy, also cheap.

@bikeanddogtrips 2 жыл бұрын

It would be nice if the likes of Haribo anf Jelly Babies didn't contain gelatin (boiled cow and pig bones/sinew) as it would save me a tonne of cash on energy gels/ sports drinks

@adamwilson6423 2 жыл бұрын

I’ve always found vanilla flavoured energy gels are best for me. GU would be my fav brand.

@miguelalonsoperez5609 9 ай бұрын

I personally use banana to refuel, you can carry it in a belt or even better, you can dehydrate it with a relatively cheap machine. Energetic bars are quite expensive, and have not added benefits from dehydrated fruits (you can use peaches, oranges, kiwis…)

@clarity2115 8 ай бұрын

Bananas do sound good, maybe when I get a vest I can carry a couple for my long runs. I just have a hydration belt so can't carry those

@miguelalonsoperez5609 8 ай бұрын

@@clarity2115 you can carry one in each hand 🍌😎

@markk2464 2 жыл бұрын

yeah i don't eat anything before running normally but i don't time my runs . I probably should eat some gummie bears.thank you for video.

@EatMyPropwash 2 жыл бұрын

Infinit Nutrition custom blend. Or, NeverSecond gels w/water

@David-mo8rl 7 ай бұрын

Great to hear bananas have 23 g of carbs 🎉. Thank you for sharing this. Now I can alternate expensive gels and bananas.

@aaronrogers5635 7 ай бұрын

Surely, sugars have a negative effect on long distance runs as they have a high spike in insulin then a massive dip rather than a balance whole carbs give?

@KerenWang 2 жыл бұрын

6:30 Sums up energy blo(c)ks for me. Bought a case. Never again.

@eloyanzola 2 жыл бұрын

bananas the original barra poderosa!

@heinrichh.6369 2 ай бұрын

i don't understand what is wrong with running in a state of beeing dependent on fat burning. isn't that the main point of doing long runs?

@michaelbonomo4983 2 ай бұрын

Maybe someone can help me... Just finished the Cincinnati Marathon last weekend. 3:45 but 10 minutes off my goal. I really thought I had worked out my fueling issues. Found a gel that didn't make my stomach upset. Took on nutrition every 25 minutes (8 total). Still bonked... What's up? Do I really need more?!?! My Garmin did say that I burned 3500 Cal during the race.

@vvvvvvvvv594 2 жыл бұрын

When you start worrying? The moment your spouse who is entering the triathlon world, swaps his bananas and dates with gels and isotonic drinks :-) Shortly, you will travel with him\het to cheer :-)

@iberiksoderblom 2 жыл бұрын

I'm highly latose intolerant and have to be really carefull what I ingest. Chocolate, cakes, 99% of all energy bars will make me collapse with a fever, headache and a painfull stomach. I'm absolutely not a vegan, but most vegan products have shown to agree with me on runs (mostly ultras). As gel I favor using Actrive Root Gel Mix (Even if import from UK to EU is being punished hard by EU customs... (Active Root, please set up an office in EU !)). Snacks and protein bars differs a little, but at the moment it's from "The Protein Works" and have proven to be really good. And banana !!! Dont forget water. The true miracle fluid :-D

@Saturday_ProFuel Жыл бұрын

Our app might help. It's in beta. Stay tuned ;)

@AnthonyMcqueen1987 2 жыл бұрын

Yes anything beyond 10 miles requires something to refuel your mind and body for the long run.

@leslie7922 2 жыл бұрын

Maybe I'm the only heavy sweater here 😢 need so much fuel salt and water 💦 a long run can easily cost me $20 lol

@peosforos13 2 жыл бұрын

Bear Strength from Nomad Honey. 1st energy gel produced in Greece. It's completely natural , tasty and highly effective carbload!

@ronjabjrnstad5686 2 жыл бұрын

just started training for my first ironman as a beginner, and i have a question: every time i run i need to go to the toilet ASAP.... any tips? thank you

@mo-215 2 жыл бұрын

I found great success after I just finally determined to get my run in later in the morning or day after such bodily functions. It has meant some adjustment but WAY better for long runs (3, 4 plus hours)

@ronjabjrnstad5686 2 жыл бұрын

@@mo-215 Thank you so much!

@bikeanddogtrips 2 жыл бұрын

who was the ultra runner that had a pizza delivered to him during an ultra race a few years ago. was it scott or killian?

@0052553 2 жыл бұрын

Dean Karnazes

@mcbuzzvideo 2 жыл бұрын

Dean Karnazes - There's a great movie about him called "UltraMarathon Man: 50 Marathons, 50 States, 50 Days" & you can watch the whole thing on KZfaq kzfaq.info/get/bejne/mNaahamc1rqtm40.html The pizza is in there!

@chrisdawes3944 2 жыл бұрын

at what distances / effort levels do you recommend switching from pure carbs to a carb / fat mix?

@Appetite4Rose 2 жыл бұрын

Heather, take note 📝 Oh wait… 😅

@Ahoey717 2 жыл бұрын

60g per hr? I thought everyone now says 90-100g? Wine gums and maple syrup 👍🏼

@lisajenkins7692 2 жыл бұрын

What do ppl who can’t have carbs or sugar do?

@cornellmans6362 Жыл бұрын

I'd guess that you train your body to burn fat, and then fuel with fats and protein (I'm not a nutritionist)

@shippy2001 2 жыл бұрын

You say "beware of fat from nuts". Why is fat necessarily a bad thing, other than that it may not give you any benefit on a shorter workout?

@eternityyyyy 6 ай бұрын

JUST a 2h run 😮

@03bruisercat Жыл бұрын

Unless you are running over 2 hours, you should not need carbs to fuel your long runs. If you do, you are far to carb dependent or running at a pace that is way too fast.

@clarity2115 8 ай бұрын

It really depends on your experience & pace

@KerenWang 2 жыл бұрын

I feel like talking about dental hygiene is also important. Having sugary water and stuff stuck to your teeth hour on end is no bueno. Try to swish out your mouth with regular water after consuming products or brush your teeth before going on a long run.