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Digital Subscriptions > Women’s Running > Dec-17 > MID-RACE NUTRITION

MID-RACE NUTRITION

WHY DO YOU NEED EXTRA FUEL WHILE YOU RUN?

Even if you’ve taken on board some pre-race fuel, for example a carb-heavy breakfast the morning of your race, your body can only store enough energy (in the form of glycogen, stored in the muscles and liver) to run for 90 minutes to two hours. To avoid ‘hitting the wall’ – a term used by runners to describe the sensation that comes with completely running out of energy – you should aim to take on regular fuel during longer races or training runs. For maximum performance benefit, aim to take on around 60-90g of carbohydrate per hour. For races, choose readily available carbs such as energy gels and isotonic sports drinks and, in training, when you’ll be running at an easier pace, take on snacks high in protein and fat, which will keep you fuller for longer.

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About Women’s Running

Discover the best running gear of 2017 with the December issue of Women’s Running. In our annual Women’s Running awards, we’ve tried and tested 1,000 running products and, in this issue, we uncover the products that came out on top. While giving you ideas for your Christmas wishlist, we’ll help you to stay motivated too, with stories of amazing women who have used running to transform their health and lifestyles. You’ll also learn how to adopt a winning mindset, so that at every race you feel like a winner, no matter where in the field you finish. And if that’s enough to inspire you to take on a new race challenge next year, head over to our regular race reports section for a taster of some epic races the team have taken part in this season. We’ve also got for you a killer workout for abs and arms, helping you to tone up and improve your form, plus plenty more advice and inspiration to boost your running.