I certainly don’t claim to be an expert on fueling while running.  However, I have run many miles and made my share of mistakes along the way.  I’ve also learned a few things that have made a huge difference. Mostly I’ve learned from other runners who are quick to share their knowledge.  I hope some of these tips help you.

Beets are renowned for their positive effects on endurance runners.  They are converted to nitric oxide in the body, which provides numerous benefits including increased oxygen production, and improved oxygen uptake and efficiency.  My husband has long been a fan of the pre-run strawberry-beet smoothie.  Try as I might, the best I can do is choke it down, then burp it up for hours.  I do this because I can definitely feel a positive difference when I have my beet smoothie before a run.  Recently, a friend turned me onto beet root crystals, a great alternative to the smoothie.  I use 2 scoops in some ice-water about an hour pre-run.  No nasty beet taste, but I still get all the benefits. A good brand I’ve found is BEET ELITE from Neogenis Sport.

 

 

By far the most important thing I can do to have a successful run is to make sure I have Tailwind in my pack.  I love that Tailwind is all-natural because I make a huge effort to eat healthy and don’t want to compromise that on my runs.  I use it on all runs over 10 miles, or on shorter runs when it’s extremely hot outside, since I don’t do well in the heat.  Yes, we sell it here at The Bent Rod Outdoors, so I know this sounds like an info-mercial, but the stuff makes me feel amazing – it really does what it promises!  If you are new to Tailwind, you’ll need to experiment a bit with it to see what ratio is right for you.  I find on very long runs and hot days, I need 1 scoop per 12 oz. of water.  If it’s cool and I’m running under 20 miles, I do fine with with 1 scoop per 24 oz.  My favorite flavor in Naked, since it’s not as sweet.  Although Berry is a close second.

Many people find that Tailwind is all they need on a run.  However, I get pretty hungry out there.  My go-to snacks are Chocolate Energy Balls.  This is a recipe adapted from Scott Jurek’s book, “Eat & Run”.  As a side note, he has many other recipes in his book that I love for the trail.  I make the Energy Balls as follows:

1/2 cup raw cacao nibs, 1/2 cup raw cashews, 8 medium dates (or 1/2 cup date pieces), 1 tsp mesquite powder, 1/4 tsp ground cinnamon,, 1/2 tsp vanilla extract, 1/4 tsp crushed red pepper flakes, 1/8 tsp salt, 2 tsp applesauce

Combine all ingredients in a high-powered blender (I use my Vitamix) and process on high until thoroughly blended and smooth.  I find it best to make a double-batch since it blends better in my Vitamix.  You really need to push the tamper down and continue to punch it so it all gets mixed-it’s quite the workout, but worth it. Once blended and very smooth, roll into balls or small discs and put on a plate or cookie sheet.  Refrigerate overnight then put into sealed baggies.  These store well in the fridge for 2-3 weeks.  Another trick: when it’s hot out, I freeze these the night before my run, then put them into my pack.  They are just right by the time I’m ready to eat them. This recipe makes 1 dz balls, 2 dz if you double it.

Another staple are cooked potatoes rolled in salt.  These were offered to me by a friend on a training run a few months ago and have since become a favorite on my long runs.  I like to bake Red or Yukon Gold potatoes, then slice them into chunks.  I coat them liberally in salt, then warm them up a bit before my run.  I can’t begin to tell you how delicious these things are 3 hours into a run!  Maybe it’s like camping….food always seems to taste better when eaten outside.

Other necessary snacks are pretzel sticks, dried mangos (these are such a yummy treat), a  peanut butter & jelly sandwich, some caffeinated extreme Sports Beans for when I need a little caffeine boost, and a Clif Bar.  Bananas always taste great and I recently figured out an alternative to a soggy, smashed banana in my pack.  Power Bar makes a Banana-Blueberry squeeze pack that is super-convenient to eat on the trail.

Last but not least, I always carry a few Sodium Chloride tabs, just in case I need a quick sodium boost.  That’s how I fuel for my long runs. What do you carry for fuel? Please share your recipes and tips!