Right now, it looks like you are consuming well below this target, and I suspect that’s why you are hitting the wall early in your runs. Personally, I aim for 45 grams of carb each hour, and I recommend that the athletes I work with do the same. Most experts recommend consuming between 30-60 grams of carbohydrate an hour. During the run, this tank will be depleted, and that’s why it’s necessary to add in fuel as you go along. Your meals in the hours before the run will supply your muscles with glycogen and will essentially top your your fuel tank. To make it through a long run or a marathon, what you eat before and during the run is crucial. TRAINING PLANS: Find a Runner’s World Marathon Plan to run your first, or fastest, 26.2. That way, the next time a long run is scheduled, there will be no question of what did or didn't work for you. It’s easy to forget what exactly worked for you out on the road so remember to write down your fueling regimen in your training journal. You may need to try different brands, various flavors, and various amounts before you hone in on your perfect fueling plan (so it’s best to start experimentation early), and once you find something that works for you, stick with it. You may need to try out different forms of fuel-gels, blocks, beans, chews, bars, and even real food-are options. Determining your best strategy can take some trial and error. It’s important to nail down nutrition during training runs because whatever works for you during these runs is what should work for you on race day. You’re smart to be thinking about it now and realizing that hitting the wall during your long runs is probably a result of not enough energy in the tank. Play icon The triangle icon that indicates to play Some runners skip long run fuel altogether and don’t even give it a thought until race day. Many first-time marathoners-and even seasoned marathoners-struggle with nailing down what to eat to make it through long training runs. In the past I’ve avoided eating too much because it makes me feel slow and sluggish or causes emergency bathroom breaks. I felt better, but that was about 11.5 miles in, and I had to call for a ride home at mile 15. During last week’s training run, I was supposed to cover 21, miles but I was so tired I stopped at a store and ate a banana and granola bar and some Powerade. On half-marathon race days I’ve taken GUs, and they seem to work for me. ![]() ![]() I take about four with me and eat them while I run. My fueling strategy is this: On the 15 mile and less runs, I drink water and that’s it. I ran 1545 miles last year, have done four half-marathons, and ran 40+ miles a week-just not 20+ miles in a day. I haven't done more than 18.5 miles on the training runs. I run for 15 miles and have to make myself keep going. I'm training for my first marathon, and I'm struggling to get my 20- to 22-mile training runs completed.
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