Are you organizing a spring race? | Corewell Health

Maybe you are looking to improve your running speed. Or maybe you are hoping to lose weight. Or maybe you just want to get more active and have fun.

Whatever your goal, fueling your body the right way will help you feel your best and perform at your best when you run.

Start hydrated

Most adults need about eight cups of fluid per day, but this varies depending on each person’s height.

For shorter runs of around 5 miles or less, hydration shouldn’t be an issue. It’s best to sip water at the aid stations to quench your thirst.

For longer runs, such as those lasting more than an hour, it’s best to weigh yourself before and after a practice run. You should also monitor your fluid intake during your run.

One pound of weight loss equals one pint of water loss.

It’s recommended that you drink water every 15-30 minutes during your run, then hydrate when you’re done.

For longer runs, sports drinks are recommended as they contain electrolytes such as salt and potassium. For shorter runs, water alone is sufficient.

Running fuel

Carbohydrates are the primary fuel for exercise. They are stored as glycogen in your liver and muscles, and muscle glycogen is quickly released for energy.

The catch: Storage capacity is limited. Your body can store about 500 grams of carbs at a time, and at most that will last you about 60-90 minutes of running.

The faster you go, the faster your reserves will be depleted.

For races longer than an hour, you should consider replacing carbohydrates with drinks, gels or energy bars. Aim for 30 to 60 grams of carbs per hour.

Good sources of carbs include fruits, vegetables, and whole-grain breads and pastas.

after the race

And after the race? Now your body needs to recover.

The key to a quick recovery is to replace 1.5 times the amount of fluid lost during the race. You should also eat a high-carb, high-protein snack within 30 minutes of finishing your run.

Sports drinks, chocolate milk, or fruit with peanut butter are all ideal post-run recovery options.

Although protein is not a primary fuel source during running, it is important for recovery because it helps build and repair muscle.

Good sources of protein include meat, eggs, dairy, or plant-based options, such as beans, lentils, nuts, or tofu.

With proper nutrition and training, you should feel your best on race day, and it will help you perform at your best.