Basic Training Hydration and Nutrition Tips
Getting proper nutrition and hydration while training for a race is highly specific for each runner and race. There are many factors that come into play. While we always recommend seeking advice from a licensed nutritionist, there are a few tried and true tips that runners can start to implement in training to be ready for race day. A solid nutrition plan is just as important as the running training. Your body needs adequate calories and carbs to fuel long runs.
How Many Calories or Carbs Do You Need Per Hour?
This is dependent on factors like if you’re training in the summer vs the winter, if you are in the desert vs the mountains, and also varies based on size, weight, and the distance you are training for. A good place to start training with eating is to start small and ramp up slowly. Try getting 100 calories in an hour or 60 grams of carbs and see how your stomach reacts. Once you figure out what works, try to increase caloric intake to 200-300 calories an hour or 60-100g of carbs. You can calculate the amount of calories you’ll need to consume for race day here.
Include Electrolytes and Salt tabs to Hydration Plan
Since the body burns glycogen first, replenishing the stores is key when running long distances. Adding electrolytes to your water bottles can make training more enjoyable by giving you more sustained energy. Additionally, your body needs salt to be able to hydrate correctly and sweating dispels large amounts of salt from the body. Taking a salt tab or eating salty snacks like chips or pickle juice can replenish the salt in your body and hydrate more efficiently. Salt also helps prevent cramping, which can be debilitating in a race. Always pack more water than you think you’ll need and drink early and often. The goal is to drink water before you feel thirsty. Hydration packs, waist belts with bottles, and handhelds are all easy ways to carry water on your runs. There are also many electrolyte options out there. Go by REI and grab a few different items that look good to you and try them all. Once you find what works for you, make it a part of your routine so you know exactly what you need and when on race day.
If Running More Than 3 Hours, Try Eating Solid Foods
For those going for ultras and beyond, it’s crucial to start training your stomach to digest solid foods while running. Gels, Gu’s, and electrolyte mixes will get old after a while and many runners experience the dreaded gut bomb from consuming too much sugar. Plus, adding distance means more calories burned. Grab a protein bar, bag of chips, boiled potatoes, or even a wrap, and try to eat it half way through your run. Having substantial food and calories will prevent you from hitting the wall and can keep you moving longer.
It’s easy to feel overwhelmed with hydration and nutrition, there’s a lot of information out there, but keep it simple with these three tips. Remember, you’re not only feeding the body when you eat while running, but you’re also feeding the mind. Stay sharp out there!