RUNNING NUTRITION TIPS

The course is 42.2 km — a marathon. It winds through city streets, up and over a steep hill, down to the ocean, and then back. You’ve trained for this event for several months. You’re at the starting line now, waiting for the signal from the starter’s gun, going over in your mind each detail of the race strategy — how fast to go out, how much to expend on the hill, and the kick at the finish.

Now fast-forward to the 18th Kilometre. You made the turn at the beach and are a good way into the long ascent back towards downtown. You’re well aware that there’s still a punishing hill between you and your goal. This is where the race beat you last time. Tired, cramping, and dehydrated, you imploded on the hill, and it was all you could do to drag yourself across that finish line.

If you’re a distance runner, you probably have a story like this. Maybe it was a half marathon, or a shorter distance event, in unanticipated hot and humid conditions, or an ultraendurance event. There are some physical challenges where if you don’t have a fine-tuned race-day strategy, the course will swallow you up and spit you out. The fact is that distance running is one of those extreme challenges that puts your body, your training, and your gear to the test. Sports nutrition can make the difference between barely finishing a race and finishing strong.

Distance runners train for and compete in a variety of race lengths, with the most common being 3.1 to 6.2 miles (5–10 km), half marathons of 13.1 miles (21.1 km), and full marathons of 26.2 miles (42.2 km). If you’re a recreational runner, you may log 30 miles (50 km) per week in training. Your events are often club races, fun runs, and maybe a half marathon or marathon every year or so. Elite distance runners log more miles, with training workouts once or even twice daily. These workouts may include long runs, track sessions, water running, and strength training.

Running seems simple enough. Just strap on a pair of shoes and go. But running long distances at a strenuous pace puts an incredible strain on your body. Contracting leg muscles are rapidly burning fuel and generating internal body heat. And that’s in comfortable weather conditions. Add heat or humidity to the mix, and the physical and metabolic toll rises incrementally. If you want to maintain your running pace and achieve a strong finish, you have to stay hydrated and fueled. You can extend your endurance and keep fatigue at bay by having a well-conceived and practiced performance sports nutrition plan.

The three most important principles of a sports nutrition strategy for distance running are to hydrate, to provide fuel for your muscles, and to promote optimal recovery after training or racing. Applying these principles in combination with the correct sports nutrition products can help maximize the gains from your training, and help ensure that you run your best race.