Long distance running is known to be one of the most efficient and effective ways to burn calories in the least amount of time. With minimal equipment needed, you can just step out the door and run in most places. With this efficiency of burning calories comes the problem of “hitting the wall”. If you’re planning to run anything over an hour, it may be a good idea to formulate a plan to take in some calories along the way.

 

While running in college, using supplements like Gu and other gels on long runs never really crossed my mind. Most of my runs were under an hour, but I did find that when I went for more than an hour, my hip flexors would feel really fatigued and I would just start to fall apart towards the end. I didn’t learn until after my college career ended that there is a finite amount of usable energy (glycogen) stored in our muscles and liver that fuels us in the first 45 minutes to an hour of running. After that time passes, different energy sources such as fats and muscle are used and they are not nearly as efficient in supplying energy as the glycogen stores were, thus, we begin to feel fatigued. Think about it; breaking down muscle and using it as an energy source is going to increase the amount of time it takes to recover so that you may run again at full strength. I didn’t realize what was happening to me at the time but if I would have ingested some Gu, or something like it, I could have finished my runs without beating my body up as much.

 

Most supplements suggest taking one serving every 45 minutes. This is a good estimation for most people but, of course, it will vary depending on who it is. I find that taking a Gu preemptively at about 30 minutes into my run keeps my energy levels up and eliminates the chance of my energy levels dipping too low to be able to recover. Like hydration, once you begin to feel overly fatigued (or thirsty), it is probably too late to recover to an optimal level. Once your energy sources run out and that fatigue sets in, wave goodbye to your normal efficient form. With that comes an increased risk of injury.

 

Taking supplements during your run will greatly reduce muscle breakdown and running inefficiency by keeping you from switching energy sources from glycogen to fats and muscle. Take advantage of training runs and especially the long runs to try different types of supplements (gels, chews, drinks) and see how your body and stomach react to them. As always, never try this stuff for the first time during a race. Make sure you are supplied with a supplement that is familiar and not what the race is handing out at a water-stop.