It’s that time – the beginning of training for fall marathons. Summer marathon training can be brutal – the temps are high, life is out of routine and busy, you might be traveling, and you likely feel totally out of shape and unsure of how you’re going to run your goal pace for your half marathon or fall marathon.
I’m right there with you – starting a final speed block before I run the California International Marathon this December, but my long runs and mileage is still high enough that I need to be strategic with fueling.
Why Fuel Your Long Runs In Summer For a Fall Marathon
Your long runs might not be all that long yet – possibly 8 miles or maybe even 14 miles – and the race is so far off. Why would you take gels and worry about electrolytes now?
There are 3 main reasons you want to be taking in fuel in the summer for your long runs for a fall marathon or half marathon:
- Figure out what works for you and get your body used to it. It can take months to really nail down your race nutrition and the sooner you start working on it, the better. This is totally unique to the individual runner so what works for me may not work on YOUR stomach.
- The better you fuel ALL runs, the more benefit you get from them. When you properly fuel a long run you will feel stronger during it and recover faster from it, all helping you improve your endurance and speed even faster. Plus enjoy the journey a lot more!
- When you properly fuel your long runs, you are more likely to make healthier choices throughout the entire weekend. Stop saving calories to eat a big indulgent meal later. When you go into a huge caloric deficit during a long run and then skimp on fuel afterward, you’re far more likely to eat an entire pizza or hit the drive through at 4 PM on a Saturday afternoon. Fuel your long runs properly, have a healthy meal after and enjoy delicious food, including your favorite treats, in moderation later in the day. You’ll recover faster too!
My Go-To Fuel For Long Runs
The day before a long run, I like to sip on Tailwind Hydration (mostly electrolytes, some carbs/calories)
If I’m doing a run the day before a long run, even if its not that long, I’ll take a scoop of Tailwind Endurance fuel (carbs & electrolytes)
Pre Long Run Meal
Before a long run, I usually have a 1/2 Dave’s Killer Cinnamon bagel, 1/2 banana with peanut butter and honey. Sometimes I will have oatmeal, banana and honey. Always coffee too!
During the long run I put 2 scoops of Tailwind Endurance Fuel in my bottle. I like that Tailwind doesn’t taste artificial and it’s a light flavor – not overpowering.
Gels I Use For a Long Run or Marathon
For gels, I like Huma+ gels because they come from natural foods and contain electrolytes. Another Gel I like for similar reasons is Go Gels but there aren’t as much electrolytes in these (and no caffeinated version). Last, Maurten gels are something I swap in and use during races but not regularly in training due to cost and I prefer more natural ingredients.
What I Eat Immediately After a Long Run Or Race
Immediately after a long run I come home and make a loaded protein shake with Legion Plant + right away. Within an hour I also have a meal that is high in carbs and protein. My full post long run shake recipe is here, which includes Creatine as well.
If I’m out and about and can’t make y shake, I bring along Tailwind Recovery mix Instead. The recovery mix has less protein but more carbs and electrolytes to help with recovery. I like to bring this to races and pack a shaker bottle with ice in my checked bag or leave in the car.
Electrolytes Later In the Day After Long Run TO Prevent Headache
Later in the day, I will have another scoop of Tailwind Hydration with electrolytes. I find that if I don’t, I can sometimes get a headache or feel sluggish.
Links & DiscountsTo My Favorite Fuel
To get 15% off Tailwind products use my link : https://rstr.co/tailwind-nutrition/151394
To get 20% off Legion products, including protein and creatine, use my link and code FitFatale. https://legionathletics.rfrl.co/xx118
(Legion Favorites are creatine, Plant + protein, Fish Oil & Probiotics)
Huma Gel+ Bundle (i have this on Amazon subscribe and save)
Disclosure: I am a Tailwind ambassador, Legion Athlete and I get a (very small) commission on Amazon products. If you use my links I will receive payment. I only recommend products I personally use and have researched and believe in.
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