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Taking the Long Way Home: You Can’t Hurry Healing

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I need to run, run, to ease my mind. I need to find, find, some speed of some kind…

Oh, you can’t hurry healing, you just have to wait…

Oh, healing don’t come easy, it’s a game of sit and wait…

You can’t hurry healing, you just have to wait,

You gotta trust, give it time,

No matter how long it takes…  

~Adapted from You Can’t Hurry Love. Apologies to The Supremes and Phil Collins and the songwriters

I saw the orthopedic surgeon this week. It’s been 10 weeks since my injuries and while he’s pleased with how I’m feeling, the x-rays didn’t show much progress with my healing. Remember, the x-rays always lag behind what is happening in real time. I also had to remind myself that healing isn’t linear. I’m not worried that my fractures aren’t healing, but still, it wasn’t the news I was hoping for. 

I did runfess to him that I’ve been trying out some short bursts of running. While he didn’t tell me I couldn’t do that, he did tell me that too much activity can slow down the healing process. 

So no, I’m not cleared to return to running but I can continue to keep active with restraint. Patience is not one of my strengths. Between the overwhelming stress I’m feeling from work and my expanding waistline, I need to break a sweat. I’ll go back in 6 weeks for repeat x-rays. In the meantime, I have plenty to do to keep myself active. 

Weekly Rundown

Monday: pool running and strength training

Tuesday: rest

Wednesday: trail walk 7 miles

Thursday: strength train with SJ

Friday: walk 6 miles

Saturday: watersking

Sunday:TBD

Pool Running

I decided to do a short 30 minute Fluid Running class on Monday before strength training. I downloaded the Take the Long Way Home class. Of course. This is a 90 minute endurance session, but you can stop at 30 minutes or 60 minutes. I intended this workout to be a warm up and so I did the first 30 minutes, during which we did 2 long runs of 9 minutes each. It was just what I needed. Next week, I’m planning on upping these sessions to twice weekly. 
Do I look like I’m running?

Walking

Wednesday’s trail walk was before I saw the ortho, and I threw in several running intervals. They felt really good, but as the distance increased, my ankle started to talk to me. This surprised me since the fibula is not a weight-bearing bone. I really thought my foot would do the talking. Maybe being a heel striker is a win for once? The weather continued to be absolutely perfect. 

This was before I saw the orthopedic surgeon
It felt good to run…

When I woke up Friday morning, I was still feeling pretty discouraged about my ortho visit and didn’t want to do anything. After a cup of coffee, I came to my senses. I decided to pull out the new shoes I was saving for my return to running and wear them on my walk. I’m so glad I did, because every time I looked down at them, they made me smile. I ran into a couple of my running friends, who are both training for marathons. It was great to see them and they gave me lots of encouragement. The beautiful weather was also a win!

Aren’t they fun?

Strength Training

I mentioned last week that I was going to do the hypertrophy strength cycle at the gym. The workouts are meant to be done in 3 sessions, but between working out with SJ and all my other activities, I don’t have 3 days to devote to this. Fortunately, it is a hypertrophy session, which means lighter weights and higher reps. I downloaded the 3 workouts and did them all, eliminating a few of the lifts that were repetitious. It was great but boy was I sore for the next 3 days!!!! When I told Sammy Jo what I did, she said it was fine but she laughed about my DOMS. She said that hypertrophy strength does cause more soreness because of all the reps. I’m pretty excited about this training cycle!

I don’t have a heavy kettlebell, but this Kettlegryp allowed me to do 50# deadlifts with my dumbbell.

On Thursday, I met with Sammy Jo to resume my strength training. We’re working on upper body but she is planning on putting some lower body work back in as well. I did some work with the resistance bands doing banded side steps and a hamstring movement that was new to me. I also worked my lats with the band and did forward reclined dumbbell flies as well. I finished up with some core work. 

These are lats of fun!

Waterskiing

Saturday was just beautiful and yep, I went for one last ski around the bay. The initial plunge into the water was a shock–it was really cold (70F). But once I got up and out, it was fine. The lake conditions were perfect for skiing and my hubs pulled me until I couldn’t go any longer. This is the latest that I’ve ever gone skiing in Wisconsin. In spite of all my injuries this summer, I skied more than I ever have and I am so grateful!

GoPro footage is blurry

Supper Clubbing

We had big plans for Saturday evening-we were going to Ishnala, the iconic Wisconsin supper club, for dinner. My youngest drove out from Madison and knowing in advance that there was going to be a wait for a table, we arrived a little after 4. However, we weren’t expecting to be told that there was a 3 1/2 hour wait. That was a shock! We went to the bar and ordered brandy Old Fashioneds, the traditional Wisconsin cocktail. They were delicious! We made the decision to go elsewhere to eat, though. Too bad. What a cute, kitschy place. We’ll go back someday–during the week when it will hopefully be less crowded. 

Brandy is from Wollersheim, a local winery and distillery

How was your week? Are you enjoying some amazing early fall weather? This is the best time of year to be in the Midwest. Any fun fall activities? 

I’m linking up with Deborah and Kim for the Weekly Rundown. 

Active Travel Guide to Antigua

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Active Travel Guide Antigua - Pineapple Beach Club

Antigua went on to England’s Green Travel List on Thursday 24th June, and I booked flights the very next day (luckily I already had 4 days off work booked). After originally trying to plan last minute trips to Ibiza, Mallorca and Malta, it became clear that I wasn’t the only one with that idea and flight prices were rising rapidly. After being out-priced on the flights to Ibiza, I chanced a look at the Antigua flights – and using some airmiles was able to find a return trip for under £300. The flight is about 8 hours each way, we flew direct from London Gatwick on British Airways.

When it came to the hotel, I used Booking.com (I’ve been hopefully booking hotels with full cancellations policies throughout the last 6 months) to find a deal on a beachside hotel. We ended up choosing Pineapple Beach Club, an all-inclusive hotel on the east side of the island. Normally I wouldn’t go for all-inclusive as we’ve found we don’t drink or eat enough to make it worth it, but the deal was great and it was lovely to have paid upfront and not have to keep thinking about payment at each meal and activity!

Antigua Active Travel Guide.- pinepple beach club

Active Travel Guide Antigua - Pineapple Beach Club

Covid Safety Travel Requirements for Antigua

  • Negative PCR test within 72 hours prior to travel to Antigua 
  • You must book to stay at a Government approved facility (there’s a long list) but you are allowed to travel around the island if visiting for tourist purposes 
  • Take a pre flight Covid Test before leaving Antigua (UK Govt requirement) This does NOT have to be a PCR test. We ordered Lateral Flow tests from Qured that were sent prior to departure, we then did our swabs whilst on video call to a medic and they confirmed the negative results with a certificate. You could also do this through our resort for $80 each.
  • Complete a passenger locator form prior to leaving Antigua – you need a PCR test reference number for your Day 2 Covid test – we were given this when doing our first PCR test which we did at Heathrow Sofitel. 

Overall we spent £154 on Covid swabs each using BA discounts to save on both the PCR and lateral flow test – they have a list of discounts on their website. 

Active Travel Guide Antigua - Pineapple Beach Club

Pineapple Beach Club

As mentioned above, you have to book a Government approved hotel to comply with Covid safety protocols currently. I read a number of reviews online before booking the hotel, many of which raved about the food quality. I have to say, I’m a bit skeptical about food at an all inclusive hotel (self-confessed food snob right here), but was thrilled with both the breakfast buffet, where you’re served rather than help-yourself currently, and the two in-resort evening restaurants, Pineapple Grill and Chef Pietro’s. However we were disappointed by the lunch options and serious lack of veggie options. There were plenty of drink options, however we only discovered the non-alcoholic cocktail list on the last day! We loved the on-site coffee shop where we’d order iced coffees every morning from opening, and ice-creams just before closing.

Active Travel Guide Antigua - Pineapple Beach Club

Active Travel Guide Antigua - Pineapple Beach Club

All of the activities were included, and although the Red Flag on the beach during our last few days meant it wasn’t safe for us to take advantage of the water sports, usually you can use the Hobie Cats, paddleboards, kayaks and snorkelling equipment free of charge. We did enjoy the Aqua Aerobics, beach volleyball and crafting activities, and were impressed by the very well stocked, newly refurbished gym. We spent our days sitting by one of the three pools, or at the gorgeous white sand beach, enjoying the sunshine (avoiding the bursts of rain) and feeling very grateful for the continuous breeze. The hotel is situated on Long Beach, one of the most beautiful of the 365 beaches on the island, and apparently one of the few you can snorkel from.

I booked the most basic room, and it was clean, quiet and had a powerful shower. I don’t need much more than that on a beach holiday! (there was also wifi in room and around the resort which I was grateful for!)

Active Travel Guide Antigua - Pineapple Beach Club

The Devil’s Bridge

The Devil’s Bridge National Park sits at the end of undulating gravel road, just 1.5 miles from Pineapple Beach Club. We ran there one morning and were afforded with gorgeous views of the site with no-one else around. We felt very safe running just after sunrise, around 6.30am, and it was very easy to navigate there!

The Devil’s Bridge is a natural limestone rock bridge formed from thousands of years of erosion by the Atlantic waves. It is said to have got its name due to the belief that the Devil lived there due to a large number of suicides that used to take place there by enslaved Africans. The place is tragically beautiful, with a serene peacefulness to it despite the howling winds and sea spray.

There was just one local with a stall who explained where to take the best picture and advised us not to even attempt to walk on the slippery rock especially with the high winds and tides.

Active Travel Guide Antigua - The Devils Bridge

Pillars of Hercules Hike

I want to write a whole blog about our favourite activity on the island! This was the only activity I’d pre-booked before arriving in Antigua after reading about it on this blog and thinking it looked incredible (although our hike ended up being 3 miles rather than her 5.4 mile trip so maybe things have changed since then!). We signed up for the Pillars of Hercules Hike with Rodney from Adventurous Hikers, he picked us up from the hotel and took us to English Harbour on the south side of the island.

Antigua Active Travel Guide Pillars of Hercules hike

We started with a short, steep 0.5 mile to Shirley Heights with spectacular views across English Harbour and Nelson’s dockyard, before heading along the Carpenter’s Trail that took us through an old English graveyard and along the coastline. The trail was rugged with a few scrambling boulder sections, and our feet did get a little wet as we shimmied along the water’s edge at the Pillars of Hercules. Sadly we weren’t able to go as far as usual due to high winds and strong waves but we were able to see the rock pillars. We finished our hike along Galleon Beach just as the rain started. A brilliant morning activity before an afternoon spent relaxing on the beach.

Antigua Active Travel Guide Pillars of Hercules hike

Bike, Hike, Kayak Tour

We signed up to this local tour on a whim during dinner on our last night, we wanted to do something active before our 8 hour overnight flight home, and after seeing this tour on Trip Advisor, we were sold. We met in St John the capital city at 9.00am ready to ride along the bustling city streets. Luckily with it being Saturday it was quieter than usual and our guides, Giles and Mark, led us safely through the streets to the Mangroves where we jumped into the kayaks. Whilst the water was shallow, the kayaking was easy and we were able to spot a number of different birds and jellyfish in the area. From there it was back on the bikes, and a short ride out to Fort James and St James Beach. Normally the tour includes a short walk from the beach to the fort, but we rode up there before being given a brief history of Fort James.

Antigua Active Travel Guide.- bike hike kayak

The 3 hour tour included about an hour stop at the beautiful St James beach – this is the Caribbean side of the island so brighter blue than the water at Long Beach. We bought a beer at the beach bar and went for a swim. With such a short stay on the island, it was fun to see a different beach and cool off in the sparkling waters.

We would have liked there to be a bit more ‘hike’ in our ‘Bike, Hike, Kayak’ tour, however it did mean that the tour was suitable for all levels, and I would say that children over age of 8 would be fine too.

Overall, my friend Cortney and I loved our 5 day trip to Antigua and found a great balance of relaxation and adventure. Given that timing (and budget) was tight-ish there are plenty of things we’d love to go back to do in Antigua including a sunset boat tour, a trip to Sting City to see the natural Sting Ray feeding ground, snorkelling, and dinner & party up at Shirley Heights.

Have you been to Antigua? Or the Caribbean? Let me know if you have any other questions about the place!



Carlee McDot: Walt Wednesday

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Some people do a “Wordless Wednesday” post, where they simply share a photo or image, but I thought I’d make a little series out of my Wednesdays. And since I love alliteration so much, why not go with Walt Wednesdays (obviously everyone can use a little break from the seriousness, scariness and sassiness of life – and what better way to help put a smile on your face than with a cute wiener dog picture, am I right?!)… So, without further ado…

WALT WEDNESDAY!

When life gets overwhelming, how do you de-stress?

12 Running Myths You May Still Believe

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Running. It seems easy, doesn’t it? Put on your shoes and run out the door. I even tell my coaching clients that running is a simple sport. You don’t need much equipment besides good shoes. But wait! There are a lot of running myths out there.

Should those shoes be supportive or minimal? Or should I go barefoot? Do I need socks? What should I eat before I run? During? What about water/electrolytes/carbohydrate replacements? Suddenly running sounds a lot more complicated, doesn’t it? It gets hard to know the truth from the running myths.

There are a lot of myths out there about running. Is it bad for your knees? Is more (or faster) better? Here are 12 running myths you may still believe..debunked! #running #runningtips #runnersroundup #runningmyths #runningcoach

 

There are a lot of myths out there about running. Is it bad for your knees? Is more (or faster) better? Here are 12 running myths you may still believe..debunked! #runningClick To Tweet

There are a lot of “facts” about running that new runners, in particular, are led to believe. Even experienced runners probably believe some of the so-called truths about running. Read on while we bust up some running myths.

12 Running Myths You May Still Believe

There are a lot of myths out there about running. Is it bad for your knees? Is more (or faster) better? Here are 12 running myths you may still believe..debunked! #running

Running Myth #1. More is always better

Many runners are always striving for more: more mileage, more speed work, more days per week. Frankly, that more attitude can lead to injury and burnout. While increasing mileage is important, there is a time and a method to doing so, and, depending on your goals, there is no need to keep increasing beyond a certain point.  Most people need at least one day off from running per week, and others benefit from more.

Speedwork is a high-intensity activity from which your body needs to recover. One or two days per week is adequate. Beyond that, you will start to see diminishing returns.

Running Myth #2. Stretch before running

Stretching has long been a subject of controversy. The jury is still out on whether post-workout stretching will reduce injury or improve your running, but studies have shown that static stretching before a workout can actually diminish your performance. Instead, begin your workout with dynamic movements like high knees, lunges, leg swings, and skips. These prepare your body to perform at its best.

Running Myth #3. Running hurts your knees

There have been no studies that have shown that running is bad for your knees. On the contrary, running strengthens your muscles and joints and that may help prevent knee injuries. In fact, there is at least one study that indicates that even if you already have osteoarthritis in your knees, running will not increase symptoms or progress the disease.

Running Myth #4. You’re too (pick one) tall, heavy, big, short to be a good runner

Yes, most elite-level runners are slight of build. But we’re not talking about elites here. Runners of all sizes can improve their performance by following a proper training program, and you will see athletes of all heights and builds on the award stage scooping up those age-group awards.

Running Myth #5. If you’re slow, you’re not a “real” runner

This idea seems to persist in spite of runners like John Bingham, the Penguin, who celebrates slower runners in his books and other writing. His well-known quote, which begins “If you run, you are a runner…” says it all.

Running Myth #6. Running will make you skinny

It is true that running is an excellent calorie burner and if weight loss is one of your goals adding running to your program can help. It is not a done deal, though. Many runners make up the calorie burn and increased hunger by eating more, and not always making the most healthful choices. Have you ever seen the crowd after a 5k mowing through the post-race cookie buffet? Sorry, people, running a 5k burns around 300 calories, not enough to make up for those cheeseburgers and french fries you gulped down afterward.

Running Myth #7. Older people shouldn’t run anymore

Why not? And how do you define “older?” Seriously, people can continue to run as long as they enjoy it. Check out my post about how to prepare when you’re young to keep running when you’re old.

Running Myth #8. Resting will make you lose your fitness

I see this frequently with experienced runners who are concerned that their taper, or even taking an extra day off during training will lead them to lose fitness. You’d have to take at least seven days off before your fitness level would start to diminish, so this shouldn’t be a concern for most runners.

Sometimes, due to illness or injury, you will be forced to take off some running days. This will benefit you in the long run, as pushing through without rest will cause your recovery to take even longer. Sometimes you need an extra day (or even two) of rest. It won’t hurt your training as long as you don’t do it too frequently. And if you find that you continue to be worn out or exhausted during your training, you should take a look at your program; it may need some adjusting.

Running Myth #9. Speedwork must be done on a track

There are a lot of myths out there about running. Is it bad for your knees? Is more (or faster) better? Here are 12 running myths you may still believe..debunked! #running

While a track is a great place to get a good speed workout, there are a lot of different and equally effective options available. A tempo run on the road is an excellent alternative, hill workouts are speed work in disguise, and even creating a measured, flat route for intervals on a safe road is effective. You can also get a great speed workout on a treadmill. Variety is the spice of life and running.

Running Myth #10. There’s no point in a 20-minute run

Every runner has done this: You oversleep. You have to go to work and now you only have about 20 minutes to run. You say to yourself, “what’s the point?” In reality, a 20-minute run is a great way to loosen up your muscles and joints, while giving them an “easy day” to recover or prepare for a hard workout. Ask anyone who used that 20 minutes for a quick run if it was worth it.

Running Myth #11. You must carbo-load before a race

I used to get this from my cross country runners. “Should I have pasta the night before the race?” Well, they’re running three miles, so the answer is no. Unless you like pasta. If you’re already eating healthfully there is no need to do anything special before a shorter race. If you will be running for two hours or more in your event, it is better to increase your carbohydrate consumption during the week leading up to the race, not just the night before.

#12. You can get sick from running in the cold or rain

There are a lot of myths out there about running. Is it bad for your knees? Is more (or faster) better? Here are 12 running myths you may still believe..debunked! #running

I had a very wise mother who understood that germs and bacteria cause illness, not the cold and wet, so I never bought into this myth. Actually, it will probably do you good to get outside and away from all of those germs floating around in the warm air of your home or office.

There are a lot of myths out there about running. Is it bad for your knees? Is more (or faster) better? Here are 12 running myths you may still believe..debunked! #running #runningtips #runnersroundup #runningmyths #runningcoach

Running really is a simple sport. Ask a few questions, get fitted for the right shoes, do a little research (like reading this post and others), then walk out the door and, well, just do it. There are a lot of running myths that sound like they make sense, so be sure to ask a coach or other running expert before you buy into them.

Did I miss a running myth? Do you have a running question?

 

 

And Now It’s Time for the Runners’ Roundup!

Linkup with the #RunnersRoundup with @DeborahBrooks14, @milebymilerun, @runningwithpugs, @lauranorrisrun and me! Bring your best #runningrelated posts, find new blogs to follow, and share your love of #running!Click To Tweet

 

 

 


Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Meatless Monday with Sarah and Deborah
Inspire Me Monday with Janet
Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with DeborahLisaJennLaura, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with DarleneMichelleReneeJenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco



What has helped my anxiety A LOT lately… + our day!

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Ten miles with friends @ 8:24 average.

It’s incredible how fast those miles can go by when you have an awesome group of humans to do them with (and when it is ten degrees cooler than it usually is ;).

Brooke has been shocked over how much more mobile Beck has become over the few days she was gone.

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Back to school shopping has begun.  They want everything matching so that is getting a bit tricky.

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I was very excited because I found Mindy while we were there.  I have followed and loved her for years and had never met her in real life even though we live pretty close.

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My sister-in-law made the most delicious looking French Dip sandwiches the other day so I got the recipe from her and made it for our dinner last night.

IMG 9024

1.5 lbs deli-sliced roast beef

2 packets of au jus

1 dry packet of beefy onion soup mix

6 cups water

Put it all in the crockpot for 6 hours!

Add some cheese to the rolls/hoagies, broil them in the oven for 2 minutes, and dip them into the au jus.

IMG 9042 2

PS the above rolls were a last second run to the grocery store because who knows how I messed up the first round of rolls.

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And a few more random things:

*While we were in the parking lot waiting for Brooke’s plane to land, Beck figured out how to turn on the windshield wipers and he was so proud of himself.

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*I have zero patience when it comes to painting my nails and letting them dry… not sure why I keep trying ha.

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*Beck hasn’t been feeling great because of his ear infection but each time we go outside he calms down and he is so much happier.  It’s amazing to me what being outside does for us no matter how old we are.

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*A random old picture of Skye and Knox to go with this topic…

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I wish I could remember where in the world I heard this idea but it has been helping me a lot lately.

When you start to experience worry or anxiety—> start to THINK ABOUT ALL OF THE THINGS THAT COULD GO RIGHT.

With each kid I have, the more I worry about all of the things.  I often feel anxious about different things and let my brain think about all of the things that could go wrong.  I heard this simple idea above and I can’t even believe how much it has helped me and brought a lot of joy to my life.  When I start worrying about what could go wrong, I used to just tell myself to stop thinking about it and change the subject in my brain but this is helping me even more.

For example—>  At night I worry if my kids are breathing (I don’t know why, but it is a big fear of mine when they are asleep and every morning I wonder why I was so worried the night before)… instead of continuing those thoughts I go with thoughts of all of the things that could go right—>  We are all going to have a great night of sleep, we are going to wake up and have a fun day together, we are going to eat pancakes and play outside, they are going to laugh and giggle and continue to grow and thrive.  I imagine the great things up ahead in their lives and it makes me so happy and relaxes my entire body and takes me away from feeling anxious.

Sometimes the simple things are the most helpful for me.  Just another tool in my mental health toolbox that I am using and loving:).

*Remember to seek professional help for severe levels of anxiety.  Just like a serious physical health problem we would go in to see a doctor, the same is necessary for our mental health.

————————————————————————————-

How do you help your worrying or any anxiety you experience?

Who has an August birthday?  Anniversary?  Race?    

-BROOKE TURNS 9 THIS MONTH!

Tell me what you are making for dinner tonight!

How many days a week are you running lately?



How to Fuel on Long Runs

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Long runs are a staple in almost every run training plan. As most runners know, long runs are not just about running for a long time. How you fuel on long runs contributes to how well they go – and how good you feel running longer distances in marathon and half marathon training

How to Fuel on Long Runs

Why Should I Fuel on Long Runs?

When running at a submaximal pace, your body uses aerobic metabolism to produce energy. Aerobic metabolism relies on oxygen, carbohydrates, and lipids (fats). You get oxygen from breathing. Your body has robust fat stores, but these only account for a fraction of aerobic metabolism. A majority of the energy comes from carbohydrates, which are not easily stored. 

Assuming you ate prior to your run (and here’s why you want to do that!), your body will likely have enough glycogen stored for 1.5 to 2 hours of exercise at a moderate intensity. You want to start supplying your body with easily available carbohydrates before it depletes those glycogen stores. You will have more energy, avoid that dreaded bonk, and perform better when you take in carbohydrates during runs longer than 1.5 hours in duration. 

Other benefits of long fueling include:

  • Quicker recovery
  • Less muscle breakdown
  • Better within-day energy availability and hormonal regulation
  • Lower risk of injury

How Much Fuel Should I Take?

According to a 2019 journal article in the International Journal of Sport Nutrition and Exercise Metabolism, the recommended intake during runs longer than 90 minutes in duration is 30-60 grams of carbohydrate per hour – with some athletes needing up to 90g/hour. That’s roughly two to three gels per hour (although you don’t have to use gels!). 

The longer the run, the more vital it is to take in adequate fuel. So, 30 grams of carbs per hour may be fine on a 1.5-2 hours, but you may higher amounts per hour as runs exceed 2.5 hours. 

During higher intensity long runs (such as long runs with marathon pace segments), you may find you need more fuel. The higher the intensity, the more carbohydrates your body utilizes for energy production. 

How Much Does Fueling Impact Performance?

Significantly! A 2014 study published in the International Journal of Sports Nutrition and Exercise Metabolism compared runners who fueled freely during the Copenhagen Marathon with those who consumed 60g of carbs per hour. The runners were of equivalent fitness, yet those who fueled with 60 g of carbs per hour completed the marathon an average of 11 minutes faster. 

Of course, you aren’t aiming for PRs in your normal weekly long run. However, fueling on your long run can help you finish with confidence – and that confidence builds throughout training.  

Gut Training Can Help

You may be thinking that 30-60 grams of carbs per hour sounds like a lot. You do not have to start there! Gut training is the theory that you can teach your stomach to handle more fuel during runs. Your stomach is a muscle and can be trained! Begin with what you can handle, then gradually introduce more over time. 

Don’t Forget Fluids & Electrolytes

Replenishing fluids and electrolytes is vital on long runs! Amongst other reasons, dehydration increases GI upset, so you want to minimize dehydration. For more on electrolytes on long runs, reference this article.

Welcome to the Runners’ Roundup!

We’re so excited to bring you this new linkup! Formerly the Running Coaches’ Corner, we’re back with a new lineup of co-hosts, fresh ideas, and a lot of fun! Link up each week to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.

  • Join your hosts Coach Debbie RunsConfessions of a Mother RunnerMile by MileRuns with Pugs , and Laura Norris Running each week for the Runners’ Roundup linkup!
  • Your link must be running related. Unrelated links will be removed.
  • You must link back to your hosts — it’s common courtesy and a lot more fun!
  • Spread the link-up love by visiting at least two other #running bloggers! Leave a comment and find new blogs to read!
  • Use hashtags #running and #RunnersRoundup to stay in touch and promote your content!