Smart Snacking for Long Runs

Long run is getting popular nowadays, but it is even important to know what to fuel base on your mileage. Smart snacking isn't just about staving off hunger; it's about providing your body with the sustained energy it needs to go the distance and recover effectively. 

Do you know that during a long run, your body relies on carbohydrates for energy. The stored carbohydrate (glycogen) is limited, and that is when you need to replenish. But how long is a long run that requires you to feed yourself?

Snacking Strategies by Distance

1. 5km Runs 

Generally, snacks during the run is not necessary for a 5km race or training run for most individuals. Your body's glycogen stores are sufficient to fuel this distance, especially if you've had a balanced meal a few hours beforehand.

2. 10km Runs 

Similar to a 5km run, many runners won't need mid-run fuel for a 10km, especially if the pre-fueling is done well beforehand. 

3. 21km (Half Marathon) to 42 (Full Marathon) Runs

Fueling during a half marathon becomes increasingly important. Most runners will benefit from consuming carbohydrates (20-30g) during the race, mostly from energy gels or sports drink. You may opt from real food like dates or bars too. Remember to pre- fuel beforehand too, at least three to four hours with balance normal meal, or an hour before with easy digestible carbohydrate like banana, yogurt or bread with amount around 30g carbohydrate.

Practice Makes Perfect: Never try new fueling strategies on race day! Experiment with different types of snacks and timing during your long training runs to see what works best for your stomach and energy levels. Listen to your body as everyone needs may be varied. Pay attention to how you feel during your runs and adjust your fueling accordingly.

Digestibility: Choose easily digestible carbohydrates to minimize the risk of stomach upset during exercise. Avoid high-fat, high-protein, and high-fiber foods immediately before and during the runs.