Do you struggle with nutrition on long runs?

Welcome to another episode of Ask Coach Parry and today we answer Steve’s question. Steve says his biggest struggle on long runs – longer than a half marathon – is fuelling his body correctly.

He wants to know is there a hard and fast rule regarding the amount of calories or carbs one should be replacing on a long run and in say a marathon. For example, how many calories per 8km’s?

Lindsey Parry: There are never hard and fast rules for running, but there certainly are some reasonable guidelines that you can stick to.

When you are doing long distance running – I guess anything over a half marathon we would consider a really long distance – you want to look to be fueling your body with roughly 60 grams of carbohydrates per hour.