It is common for runners to plan pre- and post-workout snacks and meals, but sometimes you may need to eat during your runs—especially long runs.
There are different considerations for eating while running, from making sure you can carry what you'll eat to whether weather conditions will impact that decision. Also, what we sometimes fail to remember is certain foods may urge a bathroom break. So let's dive into what to eat during long runs, when to grab that snack, and why your proverbial energy tank must be full.
Why Eat During a Long Run?
Running duration, rather than running distance, is the most important factor to consider when choosing whether or not to eat during a run. When you run for under 60 minutes, most of your energy comes from stored muscle glycogen. When that run goes longer than 60 minutes, stored muscle glycogen gets depleted.
When stored glycogen stores are low, the sugar in your blood and liver glycogen becomes more important. Fueling with carbohydrate foods, runners' supplements, and beverages during your longer runs will prevent you from running out of energy and help boost your performance.
Refueling during your long runs helps replace essential glucose burned as fuel. Many experts advise refueling with some form of carbohydrate during high-endurance runs lasting longer than 60 minutes.
How Much to Eat During Long Runs
How much to eat while running is determined by a few factors: body size, run intensity, and duration. A basic rule of thumb is to take in 100 calories after an hour of running and another 100 calories every 40 to 45 minutes.
You may need more depending on your size and speed, so make sure you carry an extra one or two gels (or other food). If you feel hungry or low on energy, you can consume calories "off-schedule."
It's smart to spend time experimenting, but not too close to race day if you are signed up for a half or full marathon. You'll need long training runs to determine when and how much to consume.
Experimentation is the key to success when figuring out what, when, and how much to eat while running. Keep a running log and note how you feel after consuming different types and amounts of fuel.
When to Eat During a Long Run
Never wait until you feel depleted to refuel. It is not likely that you'll need to eat right away during your run. However, coaches recommend refueling every 30 to 45 minutes during long runs.
The timing of your food intake may also depend on what you eat. For example, some gels and other foods require you to drink water when you consume them. The timing of your intake will depend on the location of a drinking fountain. You can also carry water, but most likely you'll need to refill your bottle at some point during long runs.
You might also need to time your food intake with a toilet location. Consider that certain foods or gels cause nausea or other stomach disruptions. Having a bathroom nearby will reduce your risk of discomfort.
What to Eat While Running
There is no shortage of options for foods to eat during a run. Again, it is smart to experiment with different foods to determine which works best for you.
Sports Drinks
One way to get carbs on runs is through sports drinks like Gatorade, designed to provide carbs and electrolytes (salts) you are sweating away. Both are important to replenish.
The advantage of liquid calories is that you need to rehydrate anyway, and it is convenient to take in your fuel calories simultaneously. Also, you won't have to chew and risk choking while breathing hard from your running effort.
Gel Packets
Energy gels are also designed for ease of use, and the packets make it easy to judge how many calories you consume.
One of the great advantages of gels is that you won't need to chew. The disadvantage is that most products need water or sports drinks to wash them down. Otherwise, you have a lot of sugary residue in your mouth.
Solid Energy Foods
Solid foods can be tolerated, but they need to be small and easy to digest. There are numerous products on the market, such as sports gummy chews, energy bars, and even sports jelly beans designed for long-distance runners to eat on the run.
These often provide a little salt replacement as well as carbs. Experiment with what works best, especially with chewing and ease of use. You may find your digestive system does better with one product or another.
Real Food
Some runners prefer to eat pretzels or sugary candy such as gummy bears or candy corn. Fig Newtons or other cookies may be as energizing as an energy bar.
These are far less expensive than products designed and marketed for runners, and they may be just as good for fuel. Start experimenting with foods, gels, and bars on your long runs what settles well.
Foods to Avoid While Running
Skip fiber-rich and spicy foods during your run, as they may cause gastrointestinal discomfort. If you don't have access to water, avoid dry or crunchy foods that need fluids.
Stay Safe While Eating
Eating while running may put you at risk of choking if you're not careful, especially if you choose to consume real foods (like pretzels, bars, or other crunchy snacks). If you're concerned about choking, stick to gels and liquids. These fuels go down easily and are not likely to present a choking hazard.
Consume foods near water. Especially if you are eating food for the first time, consume your snack near a drinking fountain. Your mouth may be more dry than normal and you will likely need liquid to wash down your food.
Don't chew and swallow while running. Gels and liquids are easy to consume on the go, but foods that require more chewing should be consumed while standing still.
