Do you want to know how to fuel and hydrate ? properly before you run your first virtual half marathon? Have you struggled with hitting the wall ? during your previous races? Then this episode is for you!! Mike Mathewson from Crank Sports was our special guest and dropped some knowledge about running fuel and hydration. In this episode, Mike shares the answers to the following questions and then some! 1. What is the different between simple sugars and complex carbohydrates? 2. What is the best way to fuel for running? In terms of improving performance? Bars? Gels? Chews? Drinks? Fruit? 3. How much water should I drink with energy gels? 4. How many gels should I take during a half marathon? 5. How to stay hydrated while running long distances? 6. How do I know if I am dehydrated before a run?   This is a science packed episode with many actionable tips for your long run, I hope you enjoy the episode and as always thank you for listening! Connect with Mike and Crank Sports: Instagram @cranksports Twitter @CrankSports YouTube @cranksports Check out his crank sports website Like his Facebook Page @cranksports Send an email: service@cranksports.com Are you a dedicated runner trying to get out of the injury cycle or a frustrated runner looking to get faster?     Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program.  Get the support, structure, and accountability from experts in the health and running industry.  Personalized easy to follow plans tailored to your unique needs and busy life.   If you’re interested in learning more, we’ve got a behind the scenes video tour of our coaching program and hear from many of our athletes who were struggling with the same sticking points that you are.  Just head to: https://learn.sparkhealthyrunner.com/coaching   Connect with Dr. Duane:   Instagram - @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel duane@sparkyourtraining.com www.sparkhealthyrunner.com   Listen & Subscribe:   Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website