Running on Empty: My First 50k Fueling Lessons

Hi, I'm Brian, Co-Founder of FOOSTER. I love swimming, MTB, triathlons, camping, riding horses, and about two years ago, I discovered running.

I'm not a big breakfast person. Coffee, a little bit of cream, and that's as much as I can comfortably take in the morning. I'm one of those who can go for a speed session on an empty stomach and boast on my Strava that I killed it, but when training for my first 50k, nutrition, especially your fuel intake, is as important as how many miles you put on your shoes every week. 

I'm on week 4 of a 13-week training block for my first ultra. So far, I've managed to run 20 to 25 miles a week consistently, with my longest effort between 60 and 75 minutes twice a week. My morning routine is straightforward: a cup of coffee with a splash of cream, and a slice of bread. I carry a 500ml bottle with a single scoop of Hyperlyte (50g of carbs and 500ml of sodium). This recipe has worked out great for those 60 to 75-minute efforts. I don't take anything else, and even though I could use more fuel, on such a short effort, I tend to wing it and wait until I get back home for a hearty breakfast. So far, this fueling strategy has paid off, until this morning. 

This morning was my first 90-minute (1.5 hours) run on the local trails. That is 30 minutes more than my usual; and as an average runner and a man, I underestimated my ability to perform under effort. The morning started as every other training morning, slow and steady for the first two miles, followed by a slow climb and a long, twisty path through the Texas prairie. It was a hot morning in the upper 80s, and I noticed myself sweating more than usual. "Chug more Hyperlyte and you'll be fine," I kept hearing in my head. Mile 3 comes in, and I realize I'm 70% through one of my bottles. Suddenly, my legs slow down. I started walking and feeling sluggish. "Am I dehydrated? It could not be! Drink, drink, sip, and man up, you've got this." However, things didn't improve until I discovered a Precision Fuel 30g energy gel in my running vest. "Should I? Yes! I should. I must." I got my gel and washed it down with water from my other bottle, and within three minutes, I was back in the race. That experience got me thinking about nutrition as another element of training. All in all, I'm happy this bonking happened during training and not during race day. So, here is my nutrition plan:

1. Breakfast: I'm going to try eating more complex carbs the morning of a big/long effort. Anything from overnight oats to bananas, and even bagels with banana and some almond butter. In other words, something that digests slowly, but keeps my energy levels steady until I settle into my pace.
2. More fuel on the go: 90 to 120 grams of carbs per hour should be enough to keep my energy levels steady through a long training session. I enjoy gels, but mixing different fuel sources, such as the Carbs Fuel 25g gel, Precision Fuel 30g gel, Precision Fuel 60g bars, and a bottle with Hyperlyte, will help me hit my 90 grams per hour nutrition target. It would also help combat palate fatigue.
3. Experimenting with solid foods: Bananas, watermelon, or a plain quesadilla may be a good idea during training. I would like to see how my stomach reacts to the food provided at aid stations. The last thing I want is to leave the contents of my stomach out on the trail during race day.
4. Hydration and salt tablets: I enjoy Hyperlyte and Carbs Fuel Drink Mix. Not worrying about sodium intake is conveniently amazing, but trying SaltStick chews and tablets may not be a bad idea. All in the spirit of, can I keep it in my stomach? Race day is in November, and the weather will change, but regardless, it is good to know I can handle it without needing it, rather than experimenting on mile 20 with 10 more to go.

Unlike this morning, my nutrition must be on point. I'm glad I have a plan, and I'm sure this plan will change a thousand times from here until race day; but of one thing I'm sure, I won't be running on "empty" next week. 

By the way, we carry all the products I mentioned here, as well as many more. Grab one, two, or all of them and see what works for you. We offer single-serving options to make it easier to try different things. It's also more convenient for travel, or race day. 

See you out there, 

Brian

Co-Founder