Energy on the Run

In general, you don’t need to eat anything during your run if it will last less than an hour or so. But once your long runs take about 90 minutes or more, consider eating something as you run. If you don’t, you may not be able to refuel your muscles or maintain a normal blood sugar level, increasing your chances of hitting “the wall” and bonking. Your brain also needs the glucose, and if you eat something you’ll probably be better able to think clearly and remain focused, which will help your performance.

Most experts recommend eating about 100 to 300 calories of carb-filled foods per hour, starting after the first hour of exercise. This sounds like a lot, but it’s as simple as having some sports drink or an energy gel or some easily-carried regular food, like half an energy bar, some dried fruit or a few animal crackers. If you decide to get this fuel through regular food or gels, make sure you also take plenty of water to wash it down and get it moving through your system.

Again, keep note of what works and what doesn’t. Even something like energy gels, which seem pretty innocuous, can ruin a race. You might be used to downing vanilla and chocolate gels, for example, then happen to pick up some orange and berry ones for race day. You don’t want to find out halfway through the race that these new flavors don’t agree with your stomach.

And speaking of gels, be aware that they generally contain caffeine. Some runners have become buzzed by the end of a longer race all from taking a handful of energy gels.

If you do end up having stomach or intestinal issues despite your best precautions, simply slowing down often helps.

• Have more tips and ideas for snacking during a run? Post a comment.