Long Run Nutrition

I am far from an expert on nutrition, but when I am going on a run that is 7 mile or longer, here is how I fuel before and after I run.

Pre-Run: About 30 minutes before I run I eat a Clif Bar and drink 12 ounces of water. That seems to be enough to keep me hydrated and the Clif Bar gives me some energy. I like to run with a mostly empty stomach and I don't like eating anything or drinking anything while I run.

Post-Run: My blender becomes my best friend. I make a smoothy that consists of:

• 1 cup of Cranberry Juice
• 1 Banana
• 1 cup of fat free yogurt (any flavor works, but I prefer Vanilla)
• 1 cup of ice

Comments

[Jack]

I think your pre- and post-run nutrition is sound for the distances that you are running now.

When you are running a marathon in the near future you might want to learn to eat and drink on the run. I have never met a runner who does not need to at least drink something during a marathon. The only way I know of getting your stomach (and mind) used to this is to do it during your long runs.

I have stomach issues with many of the isotonic drinks availabe, but do well with water and gels.

Your smoothy sounds good, I'll have to try that. Happy running!