Message Category: Health/Nutrion Topics Topic: weight loss / training
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you will need fuel on long runs mike26pt2 9/14/04 11:17:41 AM ET
TJ--on runs 10 mles and under, you can get away without fueling, but once they get longer, you will need to fuel on the run. I have read that the body can only handle about 300 calories per hour during exercise and I use that as a guide for my fueling. Therefore I would plan to take in 300 calories/hour with gels or energy drinks. I think you can maintain your diet as long as you eat properly and take into consideration the amount of calories you will burn during the long runs. For example I burn approximately 18 calories a minute running, so for a 22 mile run I burn 3366 calories and take in approximately 900 for a net loss of approx. 2466. For me, most of these need to be replaced so I'll be ready to go. On long runs you have to replace your energy stores because it takes a few days to top off your tank. If you don't then you'll start with a deficit and the next run will be difficult.