Runners often use gels and sports drinks to fuel their long runs. In my experience, they typically take 1 gel per hour (at the most). Frankly, this is not enough. That would be 20-25 grams of carbohydrate. If you want to fuel your long run properly, you need more like 30-60 grams of carbohydrate. That’s more like 2-3 gels.
To put it more clearly, most runners be fuelling with 2-3 times as much carbohdrate on their runs. No wonder runners are always bonking! In this episode, Endurance Specialist Dietician, Stephanie Small, walks us through exacly how much you need to consume to fuel your runs. More importantly, she tells you exactly how to do it!
Stephanie also explains what to eat before, during and after your runs to enhance recovery. As well as telling you how to calculculate how many calories and macros you actually need to properly fuel your training…spolier alert, it’s more than you think!
Get a notepad ready for this one!
Discussed in this episode

00:00 What should I eat to fuel my run?
03:04 What should I eat on a long run?
10:16 How many gels for a long run?
19:08 Is eating gels on a run unhealthy?

Mentioned in the Show

Carb Loading for Marathons
Running to Lose Weight? Avoid these Mistakes
Calorie Requirement Calculator Spreadsheet

Connect with Steph

Website: StephanieSmallCoaching.com
Instagram: stephaniesmall.rd
Research Gate: Stephanie Small

More from Matthew Boyd

Free Online Course Running Fundamentals
Subscribe to The Adaptive Zone Podcast
Subscribe to The Adaptive Zone YouTube Channel
Facebook @matthewboydphysio
Instagram @matthewboydphysio

Work with Matthew Boyd

Running Technique Analysis
Running Coaching
Running Injury Physiotherapy
Strength Training for Runners


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