25 Dec '14, 5am

How to fuel during long runs:

I’ve run two half-marathons, and now I’m training for my first full marathon. I log a long run—anywhere from 10 to 20 miles—every Sunday. But I run out of steam almost every time, even though I drink water and Gatorade while I run. Should I eat during the run too? —Jenny Dear Jenny, First of all, congratulations on making the jump to the full marathon! On the day you finish, you will be a member of a courageous and distinct club! I remember my first marathon all too well, and when I think about my fueling plan (I didn’t have one) and how hard I hit the wall (early and often), I realize that I ran on empty, which led to a slow finish time and painful memories. But don’t worry—you have time to learn how to fuel on the run, even for one that’s 26.2 miles long. During your half-marathons, you may not have used any fuel. Some runners don’t—they may not know they need to, or the...

Full article: http://www.runnersworld.com/nutrition-runners/how-eat-dur...

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