Bad fueling during long-runs
You go for a long run, uphill, downhill and you start to notice how it takes more effort to continue with your run. Your heart rate is high and legs are tired. You try to squeeze an energy gel but it does not help. You’ve bonked!
Improper fueling during workouts lower your performance, recovery and can also leave you feeling ravenous.
Eat something before your long runs and take nutrition with you to maximize your training adaptations and recovery. You don’t need to be hungry to pop a gel during your long-runs.
Don’t forget to hydrate! Although the temperatures outside are not as high, a lot of water gets lost through sweating and even more through breathing. So even if you don’t sweat as much, you are losing fluids.
Dehydration and exercise performance:
- 1% dehydration causes HR to increase by 3-5bpm
- 2% dehydration causes aerobic performance loss
- 3-5% causes anaerobic performance loss & sport specific technical skills