SUBSTITUTE "WALKS" AS NEEDED. THE INFORMATION IS VALUABLE FOR BOTH RUNNERS AND WALKERS.
The How:
As you begin to add miles it is important to start experimenting with fuel on the runs. There are many options for fuel and it is essential to find what works for you. Last week I threw a lot out and want to help clarify some of that here.
1. You should be consuming 150-200 calories per hour depending on your body weight and the distance you are going.
2. You should never wait until you are tired or hungry to refuel. Every 45 min or so, you should be thinking about eating or drinking something. (You can also eat/drink something smaller every 15-20 min.)
3. You want to start refueling about 60-90 minutes into your run/walk.
4. You want fuel that can be digested quickly and absorbed easily.
Your main goal in the next few weeks is to practice and learn what works for you. I recommend buying and trying a few different products on your long runs to experiment
Think about:
1. Did I like the taste while running?
2. How was the consistency in your mouth?
3. Did it settle well in your stomach?
4. Am I still going to want this after three hours of running? (And nothing says you have to eat/drink the same thing the whole race.)
Now is the time to make mistakes and adjust…you don’t want to experiment on race day!
The Why:
Your brain relies on sugar in your blood for fuel. If your blood sugar drops, you’ll bonk – lose focus, your energy level will drop, get heavy legs – essentially hit the wall. Fueling on the run will also allow you to enjoy your day after the run! (Although long runs are a GREAT excuse for a nap )
The What:
Here are some options for fueling on the run: There is no right or wrong, only what works for you. This list is not exhaustive, but is a start.
Gels:
▪ Gu (very thick, each packet is around 100 calories, many different flavors, some contain caffeine)
▪ Hammer gel (same as Gu) 
▪ Carboom (same as GU)
▪ Clif shot (organic ingredients- but still processed)
▪ Island Boost (All natural ingredients/vegan/gluten free)
Chews/Gummies:
▪ Shot Blocks (square gummy blocks, 100 calories per 3 blocks, many different flavors, some contain caffeine)
▪ Chomps (similar to shot blocks, but come in different flavors)
▪ Honeystingers (middle of the road/better ingredients) 
▪ Jelly beans (basic jelly beans with electrolytes)
▪ Gummy Bears, Swedish Fish, etc. (any gummy candy that will give you some quick calories)
Other:
▪ Hard candies (such as Jolly Ranchers, Werther’s, etc., suck on them for instant sugar)
▪ Mini Snickers
▪ Pretzels
▪ Twizzlers
▪ Peanut Butter and Jelly Sandwiches
▪ Ensure
Whole Food Alternatives:
▪ Dates – chopped or soaked over night and mashed into a paste/gel like consistency
▪ Honey (they make individual packets)
▪ Nut butters (they make individual packets)
▪ Nuts
▪ Trial mix
▪ Dried fruit (sulfur free)
▪ Yogurt covered raisins
There are a lot of options. I know it can be overwhelming so as a general rule:
If you tend to like candy start fueling with some candy. If you eat a relatively clean diet, you aren’t going to start with Gu or Shot Blocks, start with honey stingers or Island Boost. If you feel strongly about not using any processed foods, honey packs or dates are a quick and easy place to start.
EXPERIMENT EXPERIMENT EXPERIMENT
I ran my first marathon on jolly ranchers and candy, my second on Clif shots and shot blocks, my third and fourth on dates, honey, and honeystingers. As you evolve as a runner, your fuel may evolve, or maybe you will get it right the first time and stick with it. Either way…as long as you experiment before race day you can’t go wrong!
What has worked/ not worked for you? Comment below
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