When you start running, especially long distance running, it’s important to supplement your nutrition. This is because in order to maintain a high level of physical performance 30-60 grams of carbohydrates per hour. So if you’re running for more than an hour, it’s crucial to refuel and get your body into carbs (See our blog for the best snacks to eat while running).
However, one of the main pain points with burning fuel while running is storage. Where do you store your running gels, bananas, water bottles, and other in-run snacks you need to maintain your performance?
Read on to learn more about why running nutrition is so important and the many different ways to store energy during your run.
Why is it so important to refuel during long distance running?
Nutrition is one of the most critical factors affecting performance in physical activities such as running. When running longer distances on a regular basis, it’s crucial to understand the importance of not only fueling before and after your run, but also nutrient during your run.
Many inexperienced (and seasoned) runners make the mistake of not fueling up during long runs. Because of this, they tend to encounter something humbling at or near the second hour of their run. The reason behind this is that the body needs a constant supply of carbohydrates to stay energized and avoid fatigue.
By consuming the correct amount of energy per hour during a long run, you can replenish your body’s carbohydrate needs. When you do this, you ensure that your muscles get all the nutrients they need to stay active and reduce the fatigue buildup expected during longer endurance runs.
4 Best Ways to Store Nutrients During a Long Run
Having trouble storing nutrients during a long run?
Well, you’re not alone. That’s why we’ve listed the four best ways to store nutrients during your run.
Physically (short-term solution)
One of the cheapest ways to store nutrients during a long run is to put them on your body. This can be done by clipping it to your top, shorts or sports bra. While this isn’t the most comfortable or practical solution, it’s definitely a quick fix.
If you’re reading this and getting ready for a long run or gearing up for a morning run, this method will be your best option. Just find a safety pin and pin the gel to your clothing. This will keep them securely attached to the body and prevent you from having to conserve fuel while running.
This may become slightly more difficult if your running fuel consists of more than just gels. So if you typically use something a little larger than gels for energy, this next option may be better for you.
running vest
Probably the most practical solution for storing running snacks and fuel is wearing a running vest. A running vest is an extremely lightweight and compact backpack that has several pockets that allow a runner to store water bottles, hydration bladders, cell phones, snacks, medical equipment and other items a person may want to carry while running.
There are many amazing running vests on the market from different brands, and they all come with very useful pockets to store nutrients. These vests allow you to carry any type of fuel, whether it’s a water bottle, carb mix, bread, candy, or even a banana if that’s your fuel of choice when running.
These vests are designed to be as unobtrusive and lightweight as possible, allowing runners to comfortably store items without interfering with their run. It’s important to note that the amount of nutrients and water these vests can hold can vary greatly depending on the brand and quality of the vest, so it’s wise to do your research.
running belt
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Another very common and effective solution for storing snacks during long runs is to use a running belt. The design concept of a running belt is very similar to that of a running vest. It is a lightweight and comfortable belt with roomy pockets that allow runners to store items during runs.
While not as roomy as a running vest, many people prefer a waistband because they find it more comfortable and less restrictive. This is because they simply snap securely at the waist and are designed not to bounce around or cause any discomfort during your run, even while holding items such as gels, candy, keys, phones and anything else you might want to carry with you The same is true.
running shorts with built-in pockets
Another very useful piece of running clothing are running shorts with built-in pockets to help store snacks during long runs. You’ll find that most running or fitness apparel brands carry shorts in this style, so you can easily find them with a simple Google search or by asking other runners on the web for recommendations.
These storage-friendly shorts are extremely popular among avid runners as they provide them with the perfect place to store keys, cell phones, water and other items. However, they are particularly useful during long runs, storing nutrients and keeping your body in top condition.
alternative ideas
If you’re the kind of runner who likes to carry nothing but yourself when running, the above solutions may still not work for you. If this is the case, then you can start thinking more creatively about how to address nutrient storage issues during long distance running.
Running with a Cycling Partner – If you have very supportive friends and family who will do whatever it takes to help you, then Bike Buddies may be the option for you. A bike buddy is someone who rides with you and provides you with everything you need. This means you can refuel at any time without having to worry about carrying snacks with you.
Plant nutrition for your journey – Another idea is to plan your route ahead of time and plant water and snacks at different points along the route. This means you can start a long run knowing that at different points along the route, you will have different forms of nutrients available and ready for you to eat.
Run some laps – Another very smart idea to help you carry as little as possible on a long run is to plan a detour. This route can be around your house or your car, where all the nutrients you need are stored. This way you can get and consume nutrients after each lap without having to carry anything with you.
Activity Aid Station – If you’re training for a specific event, such as a half marathon or marathon, the route will typically have multiple fuel and hydration stations throughout the route. So if you’re worried about carrying fuel during an event, events will usually have you covered. You will get full details about this from your chosen contest organizer.
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