How to Fuel for Long Runs: Ditch the Gels, Keep the Energy
If you’ve been in the running community for any length of time, you’ve probably noticed the overwhelming presence of energy gels and processed fueling products. While these work great for many runners, they’re not the only option – and for some of us, they’re not even an option at all. After years of coaching and running ultras myself, I’ve discovered that sometimes the best fueling solutions are the simplest ones. Keep reading to learn how to fuel for long runs without using gels!
Why Consider Alternatives?
Before we dive into specific options, let’s talk about why you might want to explore alternatives to traditional running gels:
1. Cost: Traditional running gels can get expensive, especially when you’re training for ultra distances
2. Digestive comfort: Many runners experience GI issues with processed gels
3. Accessibility: You can find these alternatives at any grocery store
4. Familiarity: Your body is likely already used to processing these everyday foods
The “Kid Food” Philosophy
One of my favorite fueling strategies is what I call the “kid food philosophy.” Think about it – what would you pack in a child’s lunch? These foods are typically:
– Easy to eat
– Quick to digest
– High in simple carbohydrates
– Soft and manageable textures
– Appealing even when you’re tired
This is exactly what we’re looking for in running fuel!
My Go-To Fueling Options
Snack Cakes
Little Debbie Oatmeal Cream Pies and Moon Pies are absolute game-changers. They’re:
– Soft and easy to chew
– High in quick-burning carbs
– Calorie-dense
– Surprisingly durable in your running pack
– Much cheaper than specialty running foods
The PB&J Revolution
Peanut butter and jelly is nearly perfect running fuel. Here’s how to optimize it:
– Use Uncrustables for a pre-packaged option
– Make your own and cut into quarters
– Try wrapping it in a tortilla for less mess
– Benefits include protein, carbs, and natural sodium
Smart Snacking Options
– Applesauce packets: Easy to consume, natural sugars
– Mini deli sandwiches: Light protein for sustained energy
– Chips: Excellent for sodium replacement
– PayDay candy bars: Perfect protein-to-carb ratio, doesn’t melt
What to Avoid
While experimenting with fueling options, steer clear of:
– Overly dry foods like pretzels
– Chocolate-based snacks that can melt
– Anything that requires significant chewing
– Foods that you haven’t tested on shorter runs first
Tips for Success
1. Test everything on training runs first
2. Cut larger items into smaller portions before your run
3. Package everything in easily accessible bags or containers
4. Consider the weather when choosing your fuel
5. Don’t wait until you’re hungry to start eating
Making the Switch
If you’re currently using gels and want to try alternatives, make the transition gradually:
1. Start with one natural option per run
2. Keep some of your usual fuel as backup
3. Begin testing on shorter long runs
4. Pay attention to how your body responds
5. Adjust portions and timing based on your needs
Budget Benefits
One of the best parts about switching to natural fuel options is the cost savings. Let’s break it down:
Traditional Running Fuel:
– Energy gel: $2-3 per packet
– Recommended 1-2 per hour for long runs
– Monthly training cost: $40-80
Alternatives:
– Box of Oatmeal Cream Pies: $3-4 (8-12 servings)
– Pack of Uncrustables: $4-5 (4-6 servings)
– PayDay bars: $1 each
– Monthly training cost: $15-30
Bottom Line
Remember, there’s no one-size-fits-all approach to fueling. What works for one runner might not work for another. The key is finding how to fuel for long runs is what works for your body, your budget, and your running goals. Don’t be afraid to experiment with different options and combinations until you find your perfect fueling strategy.
Share your favorite natural fueling options in the comments below! I’m always looking for new ideas to try and share with the running community.
*Happy Trails!*[/vc_column_text][/vc_column][/vc_row]
