Earlier this week, our Role Mothers shared their pre-run meals, and today we’re talking fueling on the fly. Each level of runner has a different tactic for fueling on long runs, short runs, and in between. Check out how each has found what works for them, and share your own plan below in the comments section.
Ashley, the beginner
On the fly, I fuel up at mile 4 and 8. Why? Simply because I read a post on the TLAM Half Marathon training Facebook page, tried it, and it worked great. I am big fan of “if it ain’t broke, don’t fix it”…. It worked, I am not going to fix it! I have experimented between GU gels and chews at these mileages but the gels seem to work the best for me. My current faves are Cherry Lime Gel and Raspberry Chews.
Ashley’s GU bounty
Nicole, the regular runner
This might be bad form, but I prefer not to fuel on the fly. If I’m going on a long run—which is 10 miles for me—I’ll nibble on half a protein bar just before I hit the road, but that’s not always the case. Once, when training for a half marathon, I tired some fuel beans and GU, but it only upset my stomach and threw me off.
Pam, the grandmother
I don’t usually fuel much when I run because I don’t usually run farther than 4 to 6 miles. But when I was training for and ran my half last fall I usually had a handheld water bottle with Nuun and a bag or two of GU or Honey Stinger energy chews on runs longer than 5 miles. I tried to eat 3 or 4 chews every three miles, followed by water or Nuun.
Pam’s fueling combo
Sarah, the triathlete
When it comes to fueling for a run, I’ve embraced the gels and GUs! I used to shudder thinking about eating the sticky-sweet stuff, but after a few sub-par races where I used other types of energy-boosting fuel (like bars and chews), I realized the gels work best for me. Now, I down one 15 minutes before a race or a workout for a quick boost, and will then take one (with water) every 45 minutes into activity. And I don’t just use gels on the run; I’ll pack them in my bike kit or even with my swim gear and take a quick gel break whenever I feel fatigued. I love sampling all of the new flavors and variations. Maple Bacon GU for the win!
Tania, the sputterer
Fueling on the fly always depends on the distance. I’ll start fueling earlier if I know my distance will be longer. So for example, I’ll fuel at 40 to 45 minutes into the run if my distance is 8 miles or longer. If I know I’m running a 10K and that’s it, then I won’t fuel at all on my run even though it takes me longer than 45 minutes to run a 10K. I would rather fuel too early than too late. If it’s too late, then my body can already feel it and my run can turn bad really quick.
Melissa, the marathoner
Fueling on the fly typically means GU Chews or Sport Beans (anything with bite; gel does’t sit well with me). Any run over 8 to 10 miles I bring some sort of supplemental nutrition. For very long runs I try to refuel very 45-60 minutes.
How, when, and what do you fuel? Tell us below!
I think I’ve finally figured it out!
1. Gu and Honey Stinger Waffles irritate the daylights out of my GI tract and are not to be used. (Suspect the waffles are because most “may contain milk”, and my allergic self says there ain’t no “may” about it. Gu gel just bothers my belly.)
2. Honey Stinger chews are wonderful on long runs and races, chew em up at miles 4 and 7, generally.
3. Mamma Chia squishies are good too, but I need them more frequently. Like miles 2, 4, 7….
4. If its more than about 9 miles, I eat something around 10p.m. the night before, usually whole wheat waffle with almond butter or something like that. Or I’m sucking wind by mile 3.
Anything less than 6 I don’t bother, unless the kiddies are with me on bike. Then we’ll take a break for an applesauce or something at the mid point.
I don’t fuel unless I am going 11+. I do however, carry water with Nunn if the temps are humming and hot for anything over 45 minutes. To fuel I use with Mia chia gels or my kids organic Annie’s Fruit snacks. They both are proven winners for my tummy. Sometimes I start with a handful of almonds and munch for the first mile.
If I’m out longer than an hour I take my hand held water bottle with nuun I have tried chews and gel and they irritate my sensitive stomach ( I have colitis)
I’m also a big fan of honey stinger chews. I also fuel at miles 4 &8 after reading the train like a mother book!
I do GU in races or on long runs after 10 miles. I just started drinking UCAN before speedwork and long runs. It has worked awesome for the energy part, but it is sincerely hard to get down. If anyone knows the magic secret to keep it from being chunky in water, I’m all ears.
I have started using Mama Chia squeezables in the blueberry. Just finished a long 80 mile ride for charity. Between Honey stinger waffles and mama chia I had the best ride with plenty of energy. Felt great!
I only fuel in runs 10 miles + but I recover from every run with some Nuun. I love GU every 45 mins-1 Hr during long training runs and races. My favorite flavors are Salted Caramel and Vanilla Bean.
I carry fuel with me if I’m going to be running for 1:15 or more (just in case), but generally only use it if I’m planning to go longer than that. I’ll have a Gu gel about 45 min in, then every 30-45 min after depending on the length of the run. I’ll also carry an extra-diluted nuun with me (it’s super humid here and I sweat a.lot.) I want to experiment with Huma chia gels next, as I sometimes have GI issues on longer runs/ races and I’m wondering if the Gu is actually my foe.
i fuel if i’ll be running more than an hour, usually with Gu – sometimes with swedish fish. if i’m running and it’s warm, i’ll take water. if i’m running more than 13 miles i take my nathan pack.
I have been using UCAN for all of my running and triathlon training and races! Easy on the stomach and no sugar so no spikes and plummets on blood sugar. For hydration I use Nuun or UCAN hydrate.
anythink longer than an hour I plan my nutrition!
These comments are all great! I will begin marathon training this summer. It has been almost 30 years since my last marathon. Back then I didn’t do any fueling during my training or marathons except some water… I will be trying a lot of these options as I train longer runs this summer and into the fall. I hope I find something that works before the NYM in November. Thank you Mother Runners!!
I don’t fuel unless I’m running 8+ miles, and then it’s one GU packet or 3 Clif Shot Blok chews + water every 5 miles. My favorite flavors are Tastefully Nude and Salted Caramel GU’s, and Black Cherry Shot Bloks. In the past, I’ve also done really well with the Honey Stinger Energy Chews. Post-run I ALWAYS down a large glass of ice water with a NUUN tablet. I used to get headaches pretty consistently after my long runs until I started hydrating with NUUN. Watermelon and Cherry Limeade flavors for the win!
When I was training for my first marathon with Team in Training, our coach suggested eating a pop tart before a long run-it has carbs, a little fat and a little protein. They worked well for me, didn’t upset my stomach and were less expensive. Brown sugar pop tarts also were my go to breakfast when I was pregnant and dealing with morning sickness.
I take a gel every 45 minutes for runs over 60-75 minutes. I seemingly have an iron stomach, so it doesn’t matter what kind it is, thankfully! I use Nuun for hydration, but my BIG question is how to use Nuun during a marathon when they’re serving something else at the water stops! I run through water stops, so mixing one onsite isn’t happening. Please please please discuss this on a podcast – and soon! Grandma’s in 4 weeks away. Eek!
I recently switched from gels and chews to UCAN. I fueled with it for the Boston Marathon and it saved me from the highs and lows of higher-sugar fueling. (After 18 miles my stomach starts to revolt, yet I still need fuel….). I drink it in a smoothie before a race or long run and am fueled for over 3 hrs with the slow-release carbs it provides. It is also gentle on my stomach. No more emergency pit stops!