Fueling Strategies

Running a marathon or ultramarathon pushes your body to its limits. One of the biggest challenges is knowing when to fuel your body to maintain energy and avoid hitting the dreaded wall. Proper fueling timing can make the difference between finishing strong or struggling through the final miles. This post breaks down when to eat and drink during long-distance runs to help you perform at your best. Runner fueling with energy gel during ultramarathon Why Timing Your Fueling Mat

Running long distances tests the limits of the human body, especially when it comes to energy. One common question among runners is how long they can go without refueling during a race. Understanding this can help athletes plan their nutrition strategy, avoid hitting the dreaded "wall," and improve overall performance. This post explores how long runners can sustain effort without fueling, what happens inside the body, and practical tips to manage energy during races. Runner

When I first started running longer distances, I quickly realized that what I ate before and during my runs made a huge difference. Without the right fueling, I felt sluggish, hit walls, or even got stomach cramps. Over time, I learned how to optimize my nutrition to keep my energy steady and my body happy. If you want to run longer and stronger, understanding how to fuel properly is key. Why Long-Run Nutrition Tips Matter Long runs put a lot of stress on your body. Your musc

Training hard for a big event or pushing your limits in the gym often comes with strict nutrition rules. Many athletes and fitness enthusiasts worry that even a small junk food treat might undo their progress. But the truth is, occasional indulgences can fit into a training plan without harm. This post explores why you don’t need to fear junk food during peak training periods and how to enjoy treats while staying on track. Balancing healthy meals with occasional junk food tre

Ultramarathons push the human body to its limits, demanding not only endurance but also smart nutrition strategies. One of the most critical questions for ultramarathon runners is how many carbohydrates their bodies can process per hour to sustain energy and performance. Recent research sheds new light on this topic, offering practical guidance for athletes preparing for these grueling events. Runner consuming energy gels during an ultramarathon Why Carbohydrates Matter in Ul

Are you aware that your body holds enough carbohydrates as fuel for about 90 minutes of exercise? Nonetheless, many runners participate in races that extend beyond this duration. Thus, it’s crucial for them to consume carbohydrates at least 30 minutes before they start feeling fatigued. Eating easily digestible carbohydrates during a run can enhance their endurance. I advise my runners to set their watch alarms to sound every 40 minutes. As fatigue begins to appear, it acts a

What do you mean by "Train Your Gut?" I wish I had known about this before running my first ultramarathon in 2015. To prepare for the Olli Creek 100K, I read several books on training for trail races. I had all the necessary gear and trained on the OC trail at least ten times that spring and summer, even running it in the dark. The one thing I neglected was my nutrition plan. During training, I used a specific gel I liked and a couple of granola bars. On the supported runs sp