Long runs are, well, long. They can sometimes be very long, to the point that runners will sometimes run 30+ kilometers in preparation for their 21km or 42km races.
While the typical weekend long run may not be that long, Filipino runners still need to consider the importance of fueling. It’s already given that they need to rehydrate or eat something every 30-45 minutes. However, when the session calls for them to go beyond their normal mileage, having something to grab while running will be as crucial as maintaining a steady pace or heart rate.
Why Fueling Matters
Most, if not all runners know that training requires energy. This doubles when they go for long runs since they will be required to sustain a specific effort for long periods. During this time, the glycogen in their body will slowly deplete. Glycogen is our body’s main energy source when we exercise; it is a carbohydrate that is stored in our muscles and liver and is broken down into glucose to make our muscles work.
What if a runner runs out of glycogen, or doesn’t replace it? Chances are that they will be hitting “the wall,” a running term used to describe a sudden loss of energy and the onset of fatigue. And they don’t want that to happen, especially during their long runs or during race day.
Local Snacks for Runners
Aside from putting something in their stomach before heading out for their long run, Filipino runners can consider bringing these local snacks for fuel:
- Bananas or Watermelon
Bananas and watermelon are rich in potassium which can help prevent cramps during long runs. They are easy to carry (runners can bring a couple of bananas in their pockets, while watermelons can be stored inside their car or convoy), and they also pack enough sugar for a quick energy boost.
- Dried Mangoes
These chewy delicacies are not only sweet, but they are loaded with vitamins, and carbohydrates and are easy to digest. Pop in a couple of pieces while on your mid-run to a sweet energy burst.
- Candies
Candies are handy, easy to eat, and should go a long way during those grueling distances. Look for sour variants, gummies, or individually packed chocolates for an easy-to-carry snack.
- Buko Juice
Scout your route for a refreshing buko juice to replenish lost liquids. This is an affordable hydration option if your body is looking for more than just water. It can also be a good time to take a quick rest while sipping its water and scooping the meat out of the shell.
But if runners want to get serious when it comes to fueling their long runs, they might consider buying salt sticks, oresol, or energy gels. These will be their instant push to run more, and to finally stop their Smartwatches, and enjoy a cup of coffee and suman on the side, all while maintaining fresh legs to go home and enjoy the rest of the day.
