Fueling for the Long Haul

person with hands on hips showing off a hydration vest and nuun hat

Fueling for the long-haul

Long runs take a lot out of you. That’s why it’s important to make sure that you’re putting a lot back in! Both hydration and fuel play a major role in maintaining energy levels during a long run, but what is the optimal combination for long-haul success?

As a general rule of thumb, runs lasting less than 90-minutes can usually manage on solid, maintained hydration without the need for regular fuel stops. Workouts outlasting the 90-minute mark begin to take a different toll on your body. Over 90-minutes, carbohydrates begin to play a key role in keeping your body fueled for continued endurance exercise.

Proper hydration and fuel plans begin long before you push “Start” on your watch. The day before a long run, make sure to hydrate appropriately alongside nutrient-dense meals.

For day-of success, follow the guidelines below to make sure that your body is receiving everything it needs to carry you through those final double-digit miles:

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