Long runs are where race-day nutrition is learned. Treat them as rehearsal: the same breakfast, the same timing and the same fuel you plan to use when it counts.
The night before
Eat a normal, carbohydrate-rich dinner you know agrees with you. This is not the night for a new curry house or a huge salad.
Two to three hours before
Aim for an easy-to-digest breakfast built on carbohydrate with a little protein, such as oats with banana and yoghurt, or toast with honey and an egg. Sip water steadily.
During
For runs over 75 to 90 minutes, start taking 30 to 60 grams of carbohydrate per hour from around the 45-minute mark. Gels, chews or a sports drink all work; practise until your gut is comfortable.
Within an hour after
- Carbohydrate to refill glycogen
- 20 to 30 grams of protein to support muscle repair
- Fluid and a little salt to replace what you sweated out
A bowl of rice, chicken and roasted vegetables ticks every box. So does chocolate milk and a sandwich, if that is what you can face.
