Are you training for a marathon? Then the long run is one of the most important sessions in your plan. At the same time, it’s not a workout that comes around every week, which makes it even more important to nail it when it does.
Long runs are often scheduled on weekends, and breakfast is usually the only meal beforehand. That raises some key questions: what should you eat, when should you eat it, and how do you combine it with the right fuel while running?
Here’s how to prepare the smart way.
Why you shouldn’t run long on an empty stomach
For short recovery runs, fasted running can sometimes work. But for long runs it’s a bad idea. Your glycogen stores are already low in the morning, which means you’ll hit the wall sooner. Check this explainer video from Food Coach Ien. Recovery is also worse after such a session.
There can be reasons to train fasted. For example, to stimulate fat metabolism, or if as a man you struggle with less efficient fat burning. But for most runners the downsides outweigh the benefits. Your long run is too important to start on empty.
What to eat before a long run
Carbohydrates are your main fuel for long runs. Go for easily digestible foods such as bread, granola, rice cakes or a banana. As a Peak Pro subscriber you get a discount on Ien’s Sports Granola, so don’t forget to check the Peak Pro Perks in the app.
Keep fat intake low (your body already has plenty in store) and go easy on fiber, since both slow digestion and can cause stomach issues. You don’t want to dive into the bushes halfway through your run…
Timing-wise, breakfast about two hours before your session works for most runners. Still hungry just before you leave? Take a small snack like a banana or an energy bar. That way you start fueled but not too heavy.
Practice your race nutrition: training the gut
A long run is the perfect opportunity to practice fueling during exercise. You won’t get through a marathon on breakfast alone, you’ll need gels or sports drinks.
Use your long runs to test how many carbs your stomach and gut can handle. A good guideline is 30 to 60 grams of carbs per hour, up to 90 grams for advanced runners. Experiment with different brands and flavors so you know what works for you on race day. Thanks to our Perks and 'De Sportapotheek', you can get gels from Charlotte that meet all the right standards and ratios.
Remember: intensity during long runs is lower, so your digestive system is under less stress than it will be in a race. That can be misleading. Our tip: take in a bit more carbs during long training runs, so that on race day, and at a higher intensity, you can scale down slightly from what you practiced.
Don’t forget hydration
In warm weather you lose extra fluid, and non-breathable clothing can add to that. So train your hydration strategy too: water, and possibly a sports drink with electrolytes.
Practically, you can use a belt or pack, or plan your loop so you pass a spot where you’ve set aside drinks. And be sure to check our blog on the best hydration packs for runners.
Nutrition after the long run: recovery is key
What you eat after a long run determines how quickly you recover and how ready you are for your next workout. Your glycogen stores are largely depleted and your muscles need repair. The essentials:
Carbohydrates to refill energy stores.
Protein to repair muscle damage and support adaptation.
Fluids and electrolytes to restore hydration balance.
A simple rule of thumb: within an hour of finishing, eat a meal or snack that combines carbs and protein. Examples include granola with yogurt, a sandwich with chicken or cheese, or a recovery shake. Don’t get caught up in the protein hype: without carbs, protein won’t have the impact you need.
If you’re using our Food Coach, remember to subtract any gels you consumed during the run from the advice you receive. Nutrition, along with rest, is the most important factor in recovery. And since a plan is more than just one workout, recovery is essential for building fitness.
Conclusion
Nutrition before, during and after a long run is just as crucial as the kilometers themselves. Eat a solid breakfast, practice your race fueling, hydrate well and recover smartly.
Want to know exactly what you should eat based on your profile and training plan? The Trenara Food Coach has you covered. It helps you get the most out of every long run.
