The Extra Mile! Fueling properly

In this episode of RunPod, Jenny Falconer discusses the critical role of fueling for races and long-distance running. She starts by highlighting that the primary goal before a race is to replenish energy stores through carbohydrates. Foods such as oats, toast, rice, or pasta are recommended, with a suggestion to eat two to three hours before the race. Jenny shares personal insights into her pre-race meals, favoring a simple dry bagel or one with peanut butter. She stresses the importance of finding what works for each individual.

During the race, particularly for events lasting over an hour, runners need to consume additional fuel. Jenny mentions using gels, chews, or sports drinks for replenishment and advises that this should be practiced during training to avoid surprises on race day. Hydration is also crucial, and she suggests a strategy of drinking little and often.

After finishing a race, immediate recovery is essential, with a recommendation to eat within 30 to 60 minutes. A combination of carbohydrates and protein aids in replenishing energy and repairing muscles. Jenny humorously mentions her craving for cake and orange juice post-race but underscores the necessity of refueling properly. Overall, she encourages listeners to listen to their bodies and find a fueling strategy that suits them, concluding with the mantra that fueling well leads to better performance.