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Running vs. Jogging: Which Will Help You Lose Weight Faster?

Updated 25/11/2019 By

Are you a beginner who wants to know the difference between jogging vs running? If so, you’re not alone. In fact, this is one of the most common questions for newbies. They wonder whether they’re a runner or jogger, and what in the world is the difference?

We hear the terms get flung around among our peers but rarely ever stop and consider what the words truly mean.

Whether you are tying up a pair of running shoes for the first time, or have a few races under your belt, we will compare the two now. If you’re ready to distinguish between jogging vs running, let’s start by considering the following questions…

  • How fast do I need to be in order to become a runner? (Or how slow to be a jogger)
  • Does completing a race make me a runner? (Or not completing a race make me a jogger)

And although most use one of these questions as a benchmark, the truth is that both are correct. In other words, it’s based on your opinion.

Here’s the thing, it’s not critical whether you consider yourself a runner or jogger, what’s most important is that you use the differences in a way to reach your goals. For example, which one allows you to lose weight the quickest or which one helps you cross the finish line.

Let’s find out. Keep reading as we discuss jogging vs running. Eventually, you will be out jogging and/or running with confidence.

Difference Between Jogging & Running

Whether you are running or jogging, we can all agree on one thing: both are better than sitting around. Studies have shown time and time again, the laundry list of benefits they deliver. Benefits like lower blood pressure, weight regulation, and stronger bones, not to mention adding extra years to your life.

In fact, a recent study conducted by the Department of Kinesiology at the College of Human Sciences, Iowa State University, highlights the enormous benefits that running has on cardiovascular disease.

They concluded that “running, even 5-10 minutes per day and slow speeds <6 mph, is associated with markedly reduced risks of death from all causes and cardiovascular disease.”

Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4131752/

And although it can not be standardized, here’s how you can differentiate between jogging vs running: the cut off is a 10-minute mile or 6mph. Run slower and you are jogging, faster and you are running.

Yes, we could argue about different body sizes, heart rates, and philosophical reasoning, but let’s not. Because the truth is whether you “jog” or “run,” you are, in fact, a “runner.” As you may know already, we throw these terms around loosely in the running community.

Now that we have a point of reference, let’s compare jogging (slow and easy running) to running (fast and edgy running). Keep reading as we dig deeper into the differences between jogging vs running and offer a quick and easy chart for reference.

Jogging vs. Running Comparison Chart

Jogging Running
History 1962 776 B.C.E
Definition Trotting at slow pace. Moving fast on foot.
Pace > 10 min mile <10 min mile
Speed <6mph >6mph
Time Best in the morning Best in the afternoon/evening
Form Relaxed, shorter strides, upper body straight, arms loose. Long strides, forward lean, midfoot strike.
Intensity easy/slow pace hard/fast pace
Benefit Increase endurance and cardiac health. Burn fat and gain lean muscle mass, social recognition, connect with other runners.
Harmful Become unaware and unfocused. Stress on the cardiovascular system, injury.
Gear Running shoes, shirt, and shorts. Running shoes, compression and/or activewear, and hydration bottle.
Common Injuries Shin splints, knee pain. Runner’s knee, plantar fasciitis, and ITBS.

What came first, the chicken or the egg? Did running come before jogging? Or did jogging come before running? The answer: running. Yes, running came first. 

In fact, history tells us that running officially became a sport in 776 B.C.E. It was the first sport of the Olympics held in ancient Greece.

Jogging didn’t present itself until many, MANY years after. If the records are correct then it wasn’t until 1962 when jogging actually became a thing. Legend has it that jogging was initially created by former athletes who decided to infuse fitness and socializing.

So although we can be sure people were technically “jogging” before 1962, it was just considered running slow. In other words, people weren’t morning jogging on the weekends in a pair of New Balances and sweats. They either ran…or they didn’t.

Regardless of the history, it’s a good idea to define the difference for yourself. This way, you can make the right choices to serve you in reaching your goals. For this, I will provide a definition of both.

“Running is the activity of moving fast on foot, especially as a sport.” (Collinsdictionary.com)

“Jogging is the practice of trotting at a slow, steady pace for some distance as a form of exercise.” (Yourdictionary.com)

As you can see, jogging is done at a “slow” pace. So what’s slow exactly? Well, as mentioned earlier, the industry tells us the cut off is a 10-minute mile or 6mph. Simply put, you perform jogging at a slow and easy pace while running at a fast and hard pace.

In that sense, because of caloric requirements, jogging is better done in the morning while running is more suitable for the afternoon or night. This is not written in stone, but it’s a guideline to start with.

By taking the right precautions, you can discover many exceptional benefits from jogging and running. For example, jogging increases your endurance and cardiac health. Running is best for burning fat and gaining lean muscle mass.

But I urge you to be careful. I say this because running is beneficial for the body. Still, like anything in life, too much of a good thing at one time can have negative consequences. For instance, too much strenuous exercise is known to place additional stress on the cardiovascular system. Remember…that’s your heart. Yet at the same time, running and/or jogging at a slow pace will strengthen the heart.

So if you’re new to running, take it easy and progress slowly. In fact, start by jogging until you feel comfortable, only then pick up the pace. This way, you prevent many of the common running injuries like runner’s knee, plantar fasciitis, and shin splints. These injuries are likely due to the high impact of running and rushing into a fast pace before your body is ready.

There are precautions to take when jogging as well. For instance, try to stay alert. When moving at a leisurely pace, it’s easy to lose focus. And if running out on the road, you’ll become more vulnerable to cars and other moving objects. So be careful. To help stay alert, focus on your form. This will not only allow you to run longer and faster, but it will reduce your chance of injury.

When jogging, your form is much more relaxed. You keep your torso closely in-line with your hips while loosening your arms. As long as you have the right shoes, you can develop your own technique. You’ll likely bounce off the ground, lift your feet, and run with much less force compared to running.

Regarding running, you’ll likely take longer strides and apply more force. Instead of bouncing off the ground, most runners lean forward and land with a midfoot strike. The pace is quicker and on edge.

For more on proper form, find a coach to help with technique. Coaching will compress years of knowledge into a few sessions. As an alternative, if you are more self-motivated and disciplined—as most runners are – watch a YouTube video on the subject. Check out the video below to get you started.

Please note, when learning proper form, avoid practicing every new movement at once. If not, you put yourself at a higher risk of injury because it’s easier to make a mistake. Instead, learn one or two moves, practice them, and when you feel ready, move onto the next. Eventually, you will be running and jogging like a pro. Until then, take it one step at a time…literally.

Jogging vs. Running: Which Will Help You Lose Weight Faster?

So that brings us to the BIG question. The one every new runner wants to know. The question is this: when it comes to jogging vs running, which will help you lose weight faster?

For the answer, let’s ask the US National Library of Medicine who narrows it down with one simple formula…

Reference: Exercise and activity for weight loss

Calories used in exercise > calories eaten = weight loss.

They go on to tell us…

“This means that to lose weight, the number of calories you burn by exercising needs to be greater than the number of calories from the foods you eat and drink. Even if you work out a lot, if you eat more calories than you burn, you will gain weight.”

So, as luck would have it, you can lose weight from either jogging or running. However, since running is a relatively faster form of movement, you could conclude that running is the shortest path to weight loss.

But before you go, we must answer one more question. That is, which one will keep the weight off longer? Well, the answer is short and simple: whichever one you can turn into a habit for a lifetime. To find out, ask yourself which one motivates you more.

If you enjoy clubs, training, and racing, then choose running. Likewise, if you prefer leisurely morning jogs a few times per week, then select jogging. Or, if you’d like to perform both, as I do, then practice both.

Here’s the bottom line: when choosing between jogging vs running, pick the one you enjoy and motivates you. By doing so, the weight doesn’t just come off, it stays off, and you enjoy a new level of health, vitality, and an admirable physique for a lifetime. Don’t make it an exercise, make it a lifestyle.

FAQs

Q: Is running or jogging better for beginners?

A: Although you may choose either, to start, try jogging. When you first start jogging and running, it’s best to take it slow. Your body needs time to breakdown, rebuild, and grow. Jogging allows you to catch issues early on before becoming problematic. For example, wearing the wrong shoes or improper running form. 

Q: If I choose to race, can I jog?

A: Absolutely. You can even walk. Most understand that race day is not about running against others, it’s about racing against yourself. As professional ultramarathon Dean Karnazes tells us, “Run when you can, walk if you have to, crawl if you must; just never give up.”

Q: I want to join a running club, does it matter which one I join?

A: No. Different running clubs are designed for different types of runners. Some are designed to become a better runner on race day, while others are for hanging out and socializing. Most clubs have runners of all different skill levels, so you’ll likely find others who run at your pace. If you have any questions, contact the organizer of the club.

Q: If I decide to run and jog, how do I use them interchangeably?

A: There are many ways to go about it. Personally, I’ve found a weekend long jog, with a few quick runs during the week to work best. Sooner or later, you’ll reach the point where your so-called “jog” is faster than your old “run.” At this point, you’ll be an expert, and it won’t matter if you call it jogging, running, or the hokey pokey. 

Q: I heard I should buy running shoes, how do I decide?

A: Our feet are all different shapes and sizes. That’s true for how we strike the ground also. Because of our differences, I highly recommend visiting your local running store. They will run a few tests, ask a few questions, and recommend the best running shoe for you. If you can’t make it to a real running store, use the Brooks Running shoe finder tool online here

Conclusion

We can consider running and jogging the same thing. Although, if we base it on speed, they are very different. So what’s the conclusion?

If you are looking for higher performance, a shredded physique, and a way to stay competitive, then running is the way to go. On the other hand, if you’re looking for better overall health and socializing, try jogging. And if you are looking for a little of both–as most people do–then you jog, run, and race… carefully…and progress a bit more every day.

The 7 Best Running Gloves to Keep Your Hands Warm This Winter

Updated 07/06/2019 By

best winter running gloves

Running is one of the best exercises you can perform. It improves health, regulates weight, and helps with stress. That’s why you should do everything you can to run multiple times per week.

But what happens when the cold weather hits? For some, the cold can be discouraging. If it’s severe enough, it may become more convincing to spend your day on the couch instead of outside in the cool morning breeze.

That’s why running gear is so essential. It guards you against the elements. And when it comes to the cold, wearing running gloves is one of the most effective steps you can take in assuring your success. This way, you go for a run…regardless of the weather.

So as you probably guessed by now, that’s what this guide is for. It’s designed to teach you all about running gloves.

So…if you’re are excited as I am (I love new running gear!), then let’s get started. Let’s begin with some extremely helpful tips for choosing the best pair of running gloves for you.

How To Choose The Best Running Gloves For You

  • Gender

First things first, determine if your running gloves are made for men or women. The difference isn’t as much about functionality as it is about choosing a size that best fits your hands.

Colors may range between men and women as well. But regardless of the different styles, first determine whether the gloves are designed for men or women. In the reviews below, we split the gloves up between the two.

  • Warmth

Next, you want to find gloves that have the right level of warmth. For example, if you plan on running in the winter, you want a much warmer pair of gloves. That’s versus, say, a place where it rarely ever gets cold enough to snow.

You will find most gloves with temperature ratings. I’ve had running gloves that kept my hands so warm they sweat, and others that didn’t provide much protection at all. The point: choose a temperature rating that best suits your needs.

Another factor when it comes to warmth is wind protection. The ice cold wind blowing against your hands can cause problems. Before I bought a pair high-quality running gloves, on freezing cold mornings, I brought along packs of Hot Hands. I stuck a pack inside each glove when the wind became piercingly cold. This method is a bit extreme, but it demonstrates the point. The point being that a warm pair of hands makes all the difference in the world.

  • Waterproof

Cold temperatures can bring along undesirable weather conditions. Have you ever run in the freezing rain with the wrong running gear? I know…not a pleasant experience. That’s why you want waterproof gloves. I can tell you from experience, running with a pair of cotton or fleece gloves in the rain is a miserable experience. When you’re running, you want to focus on your stride, not your cold, wet hands. So make sure your running gloves are waterproof. This way, your hands stay dry, no matter the weather, without sacrificing comfort.

  • Touch Screen Capabilities

This one’s a biggie! At least it is for me. When it’s cold, and you’re wearing gloves, the last thing you want to do is remove them. Especially for something as simple as changing a song on your music device or smartphone. That’s why, if you listen to music from a device with a touch screen, you may want to consider touch screen compatible gloves. The technical term is “Tactile Function,” which simply means there’s a finger on your gloves that works with touchscreens.

  • Design

Not all running gloves are designed the same. They come in different styles, colors, and even reflective elements for safety. The reflective safety material becomes critical when running on the road. As cliché as it may sound: safety always comes first.

  • Fit

Once you have all your criteria selected and have found a glove best for you, there’s one more step. That is, you need to buy the right size glove. If the glove is too large than cold air will find its way through. Too small and it may be challenging to put them on. That, and they feel uncomfortable or end too short on your wrist.

Most gloves have a sizing chart. If you don’t know your size, then check the chart.

Now that you know how to pick the best pair of running gloves for you, it’s time to find a pair. Read below for a review of the top 7 best running gloves in 2019. You’ll find 4 of the top pair for men, and 3 of the top pair for women. And when it’s all said and done, you will have found the perfect pair for you.

The 4 Best Running Gloves for Men – Compared & Tested

1. Prodigen Outdoor Winter Gloves – Best Overall for Men

Winters are cold, which makes running uncomfortable. But with the right gear, you can be comfortable in any type of weather. For cold weather, the Prodigen Outdoor Winter Gloves are a safe bet. They come with premium Dacron & fluff material on the outside and three insulation fabrics on the inside. What’s that mean for you? Try a winter glove that keeps your hands warm no matter how cold it gets outside.

They fit snug too, as long as you measure your hands with the available sizing chart. To ensure proper fitting, you can adjust the zipper on the back of the glove. You’ll find this convenient when putting your gloves on with a cold pair of hands. Also, with touch screen capabilities, you can change songs on your playlist as well. Prodigen really designed a great pair of gloves for running in the cold.

Prodigen Outdoor Winter Gloves

PROS:

  • Fits to size.
  • Excellent price.
  • Wind resistant for extra comfort when the weather gets rough.
  • Touch screen capability for convenient smartphone usage.
  • Not too thick or bulky
  • Multipurpose (e.g. Skiing, driving, and cycling)

CONS:

  • Zippers aren’t the best quality.

2. 3M Winter Warm Sport Run Gloves – Best Choice for Comfort

If you’re looking for running gloves that don’t get too warm and are comfortable and lightweight for running long distance, then check out the 3M Winter Warm Sport Run Glove. When I’m chasing down a new PR, or picking up the pace, I prefer to use less clothing but a snow hat and gloves to compensate. But at the same time, I don’t want gloves that are too bulky. Well, the cloth on these running gloves feels like a second layer of skin. Plus, they are coated with polyester, which makes them waterproof and windproof.

Please note, the palms are not waterproof, so they may not be the best option in the rain.

What I appreciate best about these running gloves is the cuff closure design. Simply put, it seals the cold air from entering into the glove. The gloves are not insulated and would allow for your hands to become cold otherwise. Overall, these gloves are comfortable, thin, flexible, and available at an excellent price.

3M Winter Warm Sport Run Gloves

PROS:

  • Super comfortable–not bulky.
  • Fits to size.
  • Thin and very flexible.
  • Touchscreen capabilities, use your smartphone.
  • Excellent price
  • Reflective design for running at night.
  • 30 day return policy.
  • Currently comes with a free earband.

CONS:

  • Gloves are not insulated- Inside are a bit rough.-Palms are not waterproof.

3. Under Armour Men’s No Breaks Armour Liner Gloves – Best Choice for Long Distance Running

I can’t stress enough how incredible Under Armour gear can be in the winter time. As a runner, I don’t leave home without it. Every one of my base layers is Under Armour. Not only are they warm, but they do an excellent job wicking away sweat and preventing chafing.

Well, the Under Armour Men’s No Breaks Armour Liner Gloves are no different. If you are a long distance runner looking for a pair of running gloves for training, Under Armour may be the way to go. Not only does the material wick sweat away sweat, but when they do become wet, they dry quickly. Plus, these gloves have a Soft ColdGear EVO fabric that provides an ultra-warm, lightweight feel.

Sure, they may not be best in below freezing temperatures with torturous wind conditions. However, here’s the good news, when temps are at the coldest, you can use these gloves as a base layer under warmer gloves. This will not only keep your hands warm, but they will wick away the sweat that usually accumulates in those bulkier styles of gloves.

Simply put, if you are a long distance runner, then Under Armour is the way to go. They are built for distance and speed in any type of weather conditions.

Under Armour Men's No Breaks Armour Liner Gloves

PROS:

  • Excellent fit.
  • Warm for moderately cold conditions.
  • Ultra-thin but still keeps hands warm.
  • Excellent breathability for winter gloves.
  • Machine Washable.
  • Tech touch print for touch screen usage.
  • Wicks away sweat.
  • Waterproof and windproof.

CONS:

  • Quality issues with liner.
  • Pricey
  • Flexible

4. Tough Touchscreen Running Sports Gloves – Best Choice for Shopping On a Budget

With any type of running gear, there is pricier high-quality products and low-cost options. The Tough Touchscreen Running Sports Glove is your low-cost option. But you know what? They still deliver a great deal of value. These gloves are flexible, constructed with 90% nylon and 10% spandex,. This mix provides excellent comfort and fit.

They are convenient too. Most gloves with touchscreen capabilities are only designed for your index finger. Well, with this running glove, you can navigate through your smartphone with your thumb as well. This allows for a quick song change while in the middle of a run. And best of all, they come with a 1-year warranty. So if they fall apart, send them back. It’s that easy. To sum it up, if you want a low-cost running glove that has most of the same features as the pricier style, then consider this one.

Tough Touchscreen Running Sports Gloves

PROS:

  • Great fit from stretchy material.
  • Excellent price
  • Lowest cost on list.
  • Waterproof for running in the rain.
  • Two-finger touch screen capabilities.

CONS:

  • Not made with the best quality, but comes with 1 year warranty.
  • Doesn’t keep hands warm for long periods–better for short runs.

The 3 Best Running Gloves for Women – Compared & Tested

1. TrailHeads Women’s Running Gloves – Best Overall For Women

A runner can really appreciate the design of the TrailHeads Women’s running gloves. They have a smooth, durable outer layer that protects you from the wind and a snow-flake shaped pattern on the palms for enhanced grip. This is a great set up for running on the trails or using your smartphone. They fit-to-size, are lightweight and feel breathable, that is, for a pair of running gloves.

The Trail Heads’s are true running gloves. They are excellent for cruising at a fast pace, however, if you are looking for gloves for below freezing temps, these aren’t your gloves. They are not insulated like other heavy duty winter clothes whose sole purpose is to keep your hands warm. Overall, a stylish glove for both road and trail running alike.

TrailHeads Women's Running Gloves

PROS:

  • Unique design
  • Touchscreen Capable
  • Thicker than the overage running glove.
  • Soft fleece inside for superb comfort.
  • Easy to pull on and off
  • Lightweight feel
  • Fits to size
  • Breathable

CONS:

  • Not made for single digit (F) temperatures.

2. HiCool Winter Gloves – Best Choice for Shopping On a Budget (Women)

Look, the HiCool Winter Gloves are a low-cost option. So don’t expect them to be the most exceptional gloves you’ve ever put on. But if you are looking for a warm pair of gloves, for a quick run, that are touch screen compatible and won’t cost you an arm and a leg, then I’d consider them. With an elastic wrist cuff and thin material, these running gloves are easy to take on and off. Especially in the middle of a run.

You’ll find their mill wool lycra fabric to be warm, comfortable, soft, and water-resistant. Overall, these running gloves get the job done. Not a bad option on marathon race day if you plan to lose them in a few miles after your body warms up.

HiCool Winter Gloves

PROS:

  • Touch screen compatible
  • Fits well.
  • Excellent price.
  • Palm grip makes them great for driving.
  • Nice looking design.

CONS:

  • Touch Screen capabilities not that reliable.
  • Not great for below freezing temperatures.

3. HEAD women’s touchscreen running gloves – Best Choice for Convenience

The HEAD Women’s Touchscreen Running Gloves are made for convenience, period. Do you want a running glove that’s easy to take on and off? Its sleek design and extended cuff make this so. Do you want to use your smartphone without removing them? Its sensatec touch screen compatibility has you covered. Are you tired of losing one of the two gloves you own? This running glove has a small buckle that holds them together.

The only thing not convenient about these running gloves is how they are spot-clean only. So no cleaning them in the washer. They are made out of polyester, nylon, and spandex, which makes them flexible and comfortable to wear in the cold.

HEAD women's touchscreen running gloves

PROS:

  • Inside lining provides extra warmth.
  • Great quality all around.
  • Excellent fit
  • Palm grips help hold phone on the run.-Superior comfort.

CONS:

  • Only one color/design available.
  • Spot-clean only

Tips for Using Running Gloves

  • Put on your running gloves before leaving the house. This becomes more difficult with cold hands.
  • Stretch your jacket sleeves over your gloves to ensure no cold air enters inside.
  • If you choose to run in the rain or snow, make sure your running gloves are waterproof. A cold and wet pair of gloves only makes the cold worse.
  • Buy your gloves a little bigger then snug tight. If your gloves are too small they become difficult to put on.
  • Attach your gloves after each use. It’s easy to lose one glove.

FAQs

Q: Can I use my gloves in the rain?

A: Yes, but make sure they are waterproof. This way they will not accumulate water.

Q: What temperatures are my gloves best for?

That depends on the gloves. Check the temperature rating and make sure it matches with the weather you plan on running in.

Q: Can I use my phone with my gloves on?

Most of the time, yes. It depends if your gloves are touchscreen compatible. Double check the product description for this feature before making a purchase.

Q: How do I know if my gloves will fit?

Q: How do I know if my gloves will fit?

A: Look online for a sizing chart. There’s usually one available on the product page. Read their recommendations, and you’ll be fine.

Q: Can I wear my gloves for activities other than running?

A: ABSOLUTELY. Most running gloves are made for other winter activities and driving. If you plan on cycling, just make sure there are adequate grip and a wind-resistant feature. When cycling, you are moving at much higher speeds. Needless to say that your hands will get really cold really fast with wind resistant material.

Conclusion

As you can see, wearing a pair of running gloves is essential for running in the cold. It can be the difference between running outside frequently or giving up on running in cold completely.

If you want to ensure that you get through the colder months without missing a run, then you need the gear to help make this happen. Running gloves are a part of that gear, and will keep you outside in the cold for longer. Grab a pair up top and get outside to run.

Hydration Basics for Trail Runners – A Guide For All Beginning Athletes

Updated 17/05/2019 By

Hydration-Basics-for-Trail-Runners

Two runners took the starting line of their first trail race. They were very much alike.

Both followed the same running program. Both trained on the same trails, and both even used the same type of gear. But there was one difference. The difference was in their race day results.

One runner hit the wall, forced to walk the last 10 miles to the finish. The other runner…smashed the course record.

What made the difference on race day? Why did one person run a phenomenal race while the other crashed?

The answer: HYDRATION. And the managing of that process.

Why is hydration important?

Proper hydration is the key to become a better runner. Whether that’s running further or faster. The fact is, if you don’t hydrate correctly, you will never make the gains you desire. That, or give up on trail running altogether.

First, understand that your body is built up of more than 68% water. Every one of your trillion cells rely on water to function. Without water…well, there is no you. In other words, without proper hydration and nutrition, your body will struggle running long distances. You will struggle because you will lack the necessary energy for running excess mileage.

Even more, hydration becomes increasingly essential for trail runners in particular. Why is this so?

Well, there’s not a whole lot of opportunity to re-hydrate in the woods. Think about it, you run down a long trail with no place to refuel. There are no stores to buy a drink and no one around to help. It’s just you, the trails, and whatever supplies you bring along.

So as a trail runner, it’s critical to develop a hydration strategy, not only to boost performance and increase comfort, but also…one that will keep you safe.

Hydration is not only about drinking water either. Hydration is also about keeping your electrolytes in check. Too much or too little can throw your body off balance leading to a number of problems. We will discuss these issues later. But first, let’s dive into the nuts and bolts of hydration. I will now reveal exactly what a trail runner should drink and how much.

How should you drink and how much?

There are two types of fluids available for trail runners: water and electrolyte drinks. We already touched on the importance of water. Your body needs water to function. It requires constant replenishment when running for prolonged periods at a time.

And although it’s critical to re-hydrate with water, you must also replenish your electrolytes.

That’s where electrolyte drinks come in. These drinks replenish essential electrolytes–like sodium and potassium–lost through sweating. These lost electrolytes are required by the cells in your body to function. If you start cramping, chances are your electrolytes are out of wack.

Electrolyte drinks come in bottles and powders. Gatorade, Hammer Heed, and Accelerade are only a few examples. These drinks also provide simple sugars for quick hits of energy to fuel your run.

So now that you know what to drink… let’s discuss how much you’ll need. Whether you’re planning to run one long training run, or manage consumption on race day…once you head down a trail…you need proper fluid levels. Even on race day, the aid stations are miles apart.

One way to hydrate–and my personal favorite–is to drink when you’re thirsty. Grab a hydration pack or bottle, fill it up with fluid, and go get your hands dirty. Understand this: there’s a difference between drinking because you think you should, and drinking because you truly need the fluid. In this situation, ‘experience’ is your best teacher.

Alternatively, there’s a more traditional way to hydrate. To do so, consider fluid consumption in three separate stages: before, during, and after.

Although intake levels cannot be standardized, most runners will maximize performance by drinking between 16-24 ounces of fluid before a run. Time it for about 30 minutes to 2 hours beforehand. Try both water and sports drinks and see how your body responds to each.

Hydrating during your run is a different animal. The recommendation is between 4 to 10 ounces every 15-20 minutes. Adjust these numbers accordingly depending on your personal needs. For example, I tend to wait longer in between fueling but drink more. So again, practice during training, and find a sequence that best suits your body type.

In regard to hydrating afterward, drink as much as you feel is needed. Post-running hydration is about getting your fluid levels back to status quo and aiding in recovery. If we were to quantify the amount, shoot for 16-22 ounces per body pound lost. For best accuracy, weigh yourself before and after your run without clothing.

Okay, so you now know the importance of hydration. You’ve learned what to drink, and how much to drink. The only question left is, “how can I tell if I’m hydrating enough?” Keep reading to find out.

How can you tell if you’re hydrating enough?

Running for an hour or less shouldn’t require any hydration monitoring. However, running over an hour takes much more focus. The longer you run, the more careful you need to be.

Remember…as you sweat, you lose electrolytes and water. Without the right balance of electrolytes, you throw your body off. This means your performance will suffer, you can bonk out on race day, or even worse.

So, how can a trail runner tell if they are hydrating enough? Well, the best way is through their urine. Too dark and you’re not getting enough fluids. Too light and you are diluting your electrolytes. The perfect shade is a light yellow.

A few signs of dehydration are lack of energy, no peeing, dry skin, dizziness, and rapid heartbeat and/or breathing. However, if you are timing your fluid intake, you shouldn’t experience any of these problems. If you are experiencing symptoms of dehydration, then it’s time to reevaluate your approach.

Also, keep in mind that dehydration isn’t the only danger. Yes, too little fluid and you’re dehydrated. But too much fluid, and you are diluting sodium levels. Monitoring your urine color and following a timed hydration system is your best method for maintaining proper levels.

How to choose a hydration system for trail running?

Now that you have a basic understanding of hydration for trail runners, let’s choose the right system for you. On the trails, you’ll select from a hydration pack, belt, or handheld water bottle to hold fluids. Although, packs and handhelds are the most common.

Have you ever noticed people running trails with a backpack and some kind of hose attached? That’s a hydration pack. Hydration packs hold the most fluid out of all the available gear. Their bladders typically contain 32 ounces. This leaves you with an adequate amount of fluid for longer runs.

Consider if you’re drinking 8 ounces every 20 minutes. Now you can run well over an hour without a single refill. If you choose to run further than you can strategically place fluids somewhere along the trails. For example, run two 6 mile loops and refill from your car after each loop.

If you run with fewer fluids or have a place to refill, then you may want to consider a handheld water bottle. Handhelds come with a water bottle–usually between 10 to 14 ounces– and a holder to attach the bottle to your hand. There’s also a zipper pocket where you can store small accessories and fuel. Handheld water bottles are lighter than hydration packs, but hold less fluid.

What’s the best hydration system to use? It comes down to personal preference. Click here to learn how to choose the best hydration system for you.

Conclusion

So, back to the two runners at the beginning of the page. They were the same type of runners, but experienced very different results.

Their results didn’t come down to how bad they wanted it, as they both crossed the finish line. But what it did come down to was how well they hydrated. One runner learned how the right hydration method can provide phenomenal results. While the other learned that the wrong hydration method can do the exact opposite. Regardless, without proper hydration, trail running will always be a difficult endeavor.

Yes, learning proper hydration takes work in the beginning. But here’s the good news: once you gain some experience, you’ll likely stop monitoring your consumption. You’ll know how, what, and when to drink fluids instinctively and thrive while doing so. Sure, it takes some trial and error. But once you nail down proper hydration, you have built a foundation to become the best trail runner you can be. Happy trails…and happy hydration.

The 5 Best Running Water Bottles of 2019 – Ultimate Buyer’s Guide

Updated 05/05/2019 By

Best running water bottle

Have you ever found yourself out on a run, thirsty, tired, and out of energy wishing for a cool glass of water? I have…many times, and to solve this issue, I started bringing a running water bottle along with me.

It doesn’t matter how short or long you run, it’s reassuring to know that you have fluids available…no matter the distance. Plus, each handheld comes with a storage pocket for items like phones, keys, gels, and credit cards.

Even more so, running water bottles are comfortable. That is, compared to their alternatives. Running belts and packs can create irritations and other problems over long distances…a running water bottle can be your solution.

So if you are considering trying a running water bottle, then you came to the right place. You are now reading the ultimate guide to choosing the best running water bottle in 2019. Read the tips, read the reviews, and then stop reading…and get out the door running with your new bottle. Are you ready to begin? That’s great…let’s start with learning some simple yet useful tips for choosing a running water bottle best for you.

Tips for Choosing the Best Running Water Bottle

I’ll never forget the time I fell on top of my running water bottle during a race. Not only did I take a mouth full of mud, but the lid projected like a bullet straight into my eye. Finishing the race with one eye shut, I felt more like a pirate than a runner…Argh!

The point: know your bottle and choose the best type for your style of running. Also, try to buy one made by a well-known manufacturer. Before I started using the Nathan Speed Draw religiously, I went through the run-of-the-mill…and the results weren’t pretty. I’ve had water bottle lids leak, valves break, and straps malfunction. So trust me when I say not all running water bottles are created equally.

Yet despite the issues I’ve experienced, I’ve also found some to work flawlessly.  So that’s what I’m delivering to you, the best bottles of 2019. This will save you an enormous amount time from trial and error. With that said, when choosing the best running water bottle for you, there are some essential guidelines to follow. Keep reading to learn more.

  • The Bottle

First, check how much fluid it can hold. Most running water bottles come between 16 to 20 ounces. I personally prefer a larger size. Here’s my thought process: if I’m going to carry a bottle anyway, why not maximize the fluid capacity? Yes, more fluid equals more weight, but that’s a sacrifice I’m willing to take. After a few miles, I hardly notice a difference. Now that’s just my opinion. Some trade ounces for less weight. The choice is yours.

Next, consider the shape of the bottle. Some bottles are traditional cylinder shapes, while others curve for easier handling. There’s also hard bottles and soft flasks. Hard bottles are bulkier yet more reliable and soft flasks are flimsy but prevent fluid from sloshing around.

Also, check if the bottle is insulated. An insulated running water bottle keeps your fluids cooler for longer. I’ve used insulated bottles many times, and when running on a hot summer day, the difference is apparent…TRUST ME, I’ve been there, 90-degree fluids in 90-degree temperatures aren’t much help. When running on a hot summer day, it’s refreshing to sip cold fluids deep into a long run. It can have a significant impact on your performance.

So once you decide on the bottle, it’s time to choose a lid.

  • The Lid

The lid, also known as the spray nozzle, seems basic from the outside. But the inside is a bit more involved. You see, each lid contains a valve. And it’s the valve that allows the passage of fluid between the bottle and your mouth. Some valves lift up, some twist around, and others require a hard bite. They even make pressurized race lids that only require a quick squeeze of the hand. The pressurized lids not only make sipping fluids faster, but they help reduce the odds of experiencing malfunctions with the valve on race day.

Now that you know about lids, let’s discuss storage.

  • The Pocket

I’m always surprised at how many items you can bring during a long run. Phone, money, keys, gels, powder, salt tabs, headphones, and suntan lotion is only the start. So consider the pocket size of your running water bottle as a critical component of your final decision. Does it provide enough room for your supplies?

The biggest worry that most runners experience regarding storage space is with their phone. They want to know if their phone will fit…and rightfully so. So if you carry your phone while running, then read the product description. Most will have a list of phones that fit. If not, compare the pocket dimensions to the dimensions of your phone. Some pockets stretch as well.

Once you confirm the running water bottle’s storage space, move onto its strapping system.

  • The Strap

There’s no better or worse strapping system when it comes to running water bottles. It’s really based on personal preference. Some bottles use Velcro, others a hook-and-loop system, and I’ve even seen a glove style. And although one isn’t necessarily better than another, I do have a personal favorite. The hook-and-loop system has never let me down. Although it loosens up periodically, it’s simple, reliable, and can adjust quickly.

If you’re buying a bottle with a Velcro strap…be careful. Confirm if the strap fits your hand size. Unlike the hook-and-loop system, you can only tighten the Velcro strap so much until it maxes out. Have you ever worn a belt that was too long? Or lost a significant amount of weight? If the last hole on your belt doesn’t fasten your pants, then you are out of luck. Here’s the point: if it’s Velcro, dig a little deeper into the product description.

Once you’ve chosen a strapping system, consider the price.

  • The Price

Prices are pretty standard with running water bottles. But I want to make sure you are aware of the averages. This was you don’t pay more than you need to.

Most running water bottles range from $20-$40. This price should give you a bottle and holder. Anything less, I’d be skeptical of the quality…and anything more, I’d be cautious of the seller. Rest assure, all the bottles on this list are within the 20 to 40 dollar price range.

Now that you know how to choose the best running bottle for YOU, let’s go ahead and choose one. Continue reading for the best running water bottles in 2019.

Reviews of 5 Best Handheld Running Water Bottles on the Market

1. Nathan SpeedDraw Plus Insulated Flask – Best Choice for Running In The Heat

There’s nothing better than going for a run on a warm sunny day. I know, I’m a runner myself, I celebrate the first warm spring day of the year with an afternoon long run. But you know what? I have to remind myself to hydrate. The hotter the day, the more cool fluids your body demands. Well, that’s where the Nathan SpeedDraw Plus comes in. Besides its lightweight construct and easy handling due to its curved shape, this bottle is also built with a double insulated wall. That means your fluids stay cool 20% longer than most other bottles. You’ll find this thermo-effect remarkably refreshing when running in the heat.

It’s convenient too! The SpeedDraw Plus comes with a large expandable zipper pocket to carry supplies. Whether that’s your phone, keys, credit cards, gels…the pocket is large and fits multiple items. I’ve personally even stuck suntan lotion, anti-chafing lubrication, and headphones inside of it… and that’s on top of my basic fueling items.

Also, have you ever used a standard water bottle? You know, where the valve on the lid requires pushing and pulling to open and close it? Well, this lid is pressurized. All it takes is a squeeze on the bottle, and your fluids explode out from the spray nozzle. Overall, it’s a convenient and easy-to-carry running water bottle super beneficial for running in the warm water. I use this bottle personally and recommend it to everyone.

Nathan SpeedDraw Plus Insulated Flask

PROS:

  • Comfortable and reliable handgrip for a better handling experience.
  • Leak-proof lid=no mess!
  • Easy access to water through the valving system.
  • Adjustable hand strap for quick adjustments on the fly.
  • Compact profile=no bulky bottle!
  • Spacious and expandable pocket for extra supplies
  • High-visibility strap… safety, safety, safety.
  • Wear on either hand.

CONS:

  • Doesn’t fit all phone sizes.
  • The bottle angels, so it’s easier to screw the lid on crooked. This causes leakage.

2. CamelBak Quick Grip Chill Handheld Water Bottle – Best Choice for Shopping On a Budget

You may know Camelbak from their hydration packs. They are one of the top manufacturers of backpack style hydration systems. Well, the Quick Grip Chill handheld is one of their best-selling running water bottles. Not only are different sized bottles available, but it utilizes a “jet valve.” What’s that mean for you? Well, instead of popping the top…you twist it, keeping your fluids more secure.

And here’s the best news of all: it’s available at a low price. So not only do you receive a quality running water bottle made by a quality brand, but they somehow make it affordable too. Giving how much gear we buy as runners, I think most will appreciate these cost savings. It’s great for long training runs or staying hydrated between aid stations on race day. A top choice for beginners and experts alike looking for some relief in their wallet.

CamelBak Quick Grip Chill Handheld Water Bottle

PROS:

  • Stretchy pocket for extra supplies.
  • Low price compared to other bottles.
  • The soft material feels comfortable while running.
  • Carries 20 ounces. Excess fluid for those longer runs!
  • Reflective material for an increase in visibility.

CONS:

  • Feels heavy at first.
  • The strap can loosen up while running.

3. Salomon Hydro Handset – Best Choice for Comfort

This thing fits like a glove. No seriously…the Salomon Hydro Handset comes with a holder that attaches to your hand like a glove. Okay, so it’s a required taste, but those who love it, like REALLY love it…with a capital L. And the bottle holds up to 16 ounces collapsing as you drink. How does a collapsing bottle benefit you? Try this: it prevents liquid from sloshing around. If you’ve experienced the sloshing effect of a half-full bottle, you may be ecstatic to hear this news. You see, in a normal water bottle, the more you drink, the more room for fluid to move. This can become distracting over longer mileage. However, with the Hydro Handset, you get no slosh. That means fewer distractions and irritations and more time focusing on what you do best: RUN! A few other benefits consist of pockets for personal items and a Velcro hand strap for quick adjustments. The word that comes to mind when running with the Hydro Handset is this: COMFORT.

Salomon Hydro Handset

PROS:

  • Super lightweight and easy to drink from.
  • Reflective material for increased visibility.
  • Attaches to your hand. It’s more like an extra limb than a water bottle.
  • Superior comfort all the way around.
  • No leakage from its tight seal.
  • Salmon is one of the top companies in endurance sports.

CONS:

  • Body heat from hand causes water to heat up quickly.
  • The Velcro strap is not the best quality (I’ve seen this same issue in their trail gaiters).

4. LX LERMX Handheld Water Bottle – Best Choice for Lightweight

I’d be willing to bet that your initial thought with the LX Lermx running water bottle will be, “WOW this thing is light.” Although the water bottle comes in 17oz, it’s a soft flask. That means no carrying around bulky bottles while running. Think about it…running should mainly work out your legs…not your arms…right?

You’ll also receive a built-in pocket for fuel and accessories. It’s nice having a place to stash your house key that’s safe and secure. I do find the bottle to be a bit long which can sometimes cause the adjustment strap to wiggle loose. But the adjustments are easy to make, only requiring a pull of one strap. And here’s a plus: it comes with a 180-day worry-free warranty, and the accessory pocket is larger than average. Overall, it’s a lightweight design built for all runners.

LX LERMX Handheld Water Bottle

PROS:

  • Lightweight design.
  • Less bulky than traditional water bottles.
  • Bite spout means no fussing with opening and closing valves.
  • Strap tailors to large hands.

CONS:

  • Flask is soft which feels odd at first.
  • Trouble accessing water when a quarter of the way full.

5. Amphipod Hydraform Thermal-Lite Handheld – Best Choice for Long Distance Runners

As a runner, we need gear that not only lasts for long mileage, but that also remains comfortable. Any runner can tell you, the way your gear feels on mile 1 certainly can feel much different on mile 10 or 20. Small irritations can quickly turn into big problems as the distance adds up. Especially when chasing down a new personal best on race day.

Well, that’s where the Amphipod Hydraform comes in. It’s built for comfort over long mileage. Between its easy-grip insulating sleeve and ultra-light construct, you barley notice it after a few miles. Plus, it uses a “minimalist strap” so you won’t have the extra weight from excessive pockets. Take the necessities and hit the road with speed. If you like to carry extra supplies and run slow, then this bottle may not be for you. But if you are looking for a bottle to hold a few gels as you chase down a fast time on race day, while keeping your fluids nice and cool, then I suggest you grab a Hydraform. It’s built for your ambitious goals.

Amphipod Hydraform Thermal-Lite Handheld

PROS:

  • Bottle straps securely to your hand.
  • Foam covering provides extra comfort.
  • The spray nozzle is easy to use even when running at top speeds.
  • Leak-proof lid=no risk at losing fluids between aid stations.
  • Curved bottle prevents hand-cramping.
  • Ultra-light feel.

CONS:

  • Minimal storage space.
  • Higher than average price.

Tips for Using Running Water Bottles

Ok, so you know how a specialized water bottle will benefit your running. You know how to pick one out, and you’ve read about the best 5 available in 2019. And most likely, you’ve already bought one, or are planning to buy one soon.

Great…so now that the hard part is done, the question becomes: how do I use it? Is it as simple as filling it up with water and hitting the road? Well, yes it’s easy to use, but knowing a few tips will help. So read below for some practical information on using your new running water bottle.

  • Don’t overfill the bottle. Try to leave about an inch or so of room from the top. This will prevent leakage or damaging the valve.
  • Make sure the lid screws on straight. It’s easy to misalign the threads and create fluid leakage while running. This holds especially true for a curved bottle design.
  • Place your hand inside the hand strap before making adjustments for maximum security.
  • If you plan running longer than your fluids will last, make sure a store is on route for refilling.
  • Practice with the valve before you run. If you are forcing the fluids out, chances are you are doing something wrong.
  • Check if the pocket is water-proof. You don’t want to find out the hard way. A wet phone on a rainy day is not ideal for any runner.
  • Consider buying an extra running water bottle if you run frequently.
  • If you plan on using your running water bottle on race day, practice with it beforehand. You don’t want to find out there’s a defect on the big day.

FAQs About Running Water Bottles

1. How should I clean my running water bottle?

Try to avoid using the dishwasher. The high-heat cycle can damage bottles. Hand-washing your bottle is best. Personally, I use the dishwasher, and I throw the handheld strap in the washer. I haven’t noticed any issues, but avoiding the dishwasher is recommended.

2. What are some common do's and don’ts?

Avoid using fluids above room temperature. Also, do not stick your bottle in the freezer or use it inside a microwave. And lastly, don’t overfill it. Running water bottles are durable, but nothings unbreakable.

3. What if part of the bottle breaks?

I recommend contacting the manufacturer. One time I bought a running water bottle with a faulty valve. Two different bottles broke the same way. After emailing the manufacturer, they sent me two packs of extra lids at no cost. And here’s the best news of all: I’ve never had a problem since.

4. What if I run out of fluid while running?

If it’s on race day, you should buy a bottle that will hold enough fluid between aid stations. For example, if you drink 5 ounces of fluid per mile, and the aid stations are 4 miles apart, then a 20-ounce bottle will work just fine. And that’s not considering what you drink while at the aid station.

Also, if you plan on running out of fluid on a training run then make sure your route has stores nearby. Convenient stores, gas stations, and supermarkets are excellent places to refill. Personally, I use a popular chain of convenience stores.

Conclusion

If you ask me, running water bottles are the best type of hydration gear available. They are simple, convenient, and comfortable to wear. You don’t have some big pack on your back weighing you down or a bouncing belt splashing around at your waist side. With a running water bottle, all your needs are met.

So, if you are ready for your next-level in running…then it starts with hydration. A running water bottle can help take you there.

What You Should Be Eating Before, During & After a Race

Updated 26/04/2019 By

What To Eat Before, During & After A Race

Some runner’s burnout, lose energy fast, and never make it across the finish line. While others run with explosive energy. They feel incredibly enduring and finish their race with their hands up high and a smile on their face.

What makes the difference? Where is the line drawn between a memorable race day photo and walking off the course with your head down?

The answer: running nutrition. In particular, what you eat before, during, and after a race.

Understand that whatever you put into your body is exactly what you get out. How you perform on race day is significantly impacted by how you feel inside. And guess what? Nutrition is a BIG part of that.

Because when your nutrition and fueling strategy is under control, you’ve set yourself up for success.  But it all starts in the KITCHEN…not on the road.

And that’s where I come in. If you are looking for a quick guide to eating for race day, then you’ve come to the right place. In this guide, I provide a practical break down on developing effective nutritional habits for runners. You will learn–SPECIFICALLY–how to eat before, during, and after a race.

And when it’s all said and done, you will have developed a solid and strategically devised game plan for maximizing your results on race day.

Are you ready to get started? Great! Let’s begin…

Running Nutrition as a Whole

As a runner, what you do in your kitchen apron has a direct effect on how you perform in your running shoes. That is, what you eat designs your runner’s body. Think about it…have you ever gone on a junk food binge and then tried running? Doesn’t feel all that great…does it?

Junk foods–meaning, processed foods–can wreak havoc on your body. They make you feel heavy and are the culprit to the many stomach issues runners face every race.  In fact…

“A recently published study in the Human Kinetics Journal found that, during a 30-day period, male runners reported at least one symptom of GI distress on 84 percent of runs. Women, meanwhile, faced GI issues 78.3 percent of the time [*]”

I know…throws a wrench in your plans for your next pizza and french fry weekend splurge. But trust me when I tell you stomach issues are not from the mileage…they’re from the junk.

So know that good eating habits don’t start on race day…they begin RIGHT NOW. Today, start eating more whole foods like vegetables, nuts, seeds, fruits, whole grains, and lean meats. Here’s a tip: make sure the foods you eat are as close to the source as possible.

An orange is from an orange tree. Yet, I don’t think a muffin comes from a muffin tree. Get the point?

And it’s important to take each nutrient into consideration as a runner including carbohydrates, protein, and fat.

Carbohydrates

When preparing for your race, carbohydrates should take up a large portion of your diet. No, “carbo-loading” is not necessary and is an outdated approach if you ask me. The only RECIPE, an entire pot of spaghetti in alfredo sauce, is good for is a RECIPE FOR DISATSTER.

Here’s the thing, most carbohydrates are quickly convertible to usable energy. Plus, if you are following a standard diet, chances are your body is more efficient at burning carbs as fuel.

The Numbers: 40-60% carbohydrates.

Protein

When it comes to protein consumption as a runner, some is utilized for energy, yet the majority is reserved for repairing damaged tissue. That’s why it’s essential to increase your protein intake after a training run or race. Think of protein as the building blocks to stronger and more enduring running muscles.

The Numbers: 25-35% protein

Fats

There are many benefits from a diet rich in good fats. The fats I’m referring to are monounsaturated and polyunsaturated. Try to avoid trans fats.

Good fats help you stay fuller for longer and also reduce sugar cravings that cause you to overeat. Also, runners have been experimenting with “fat adapted running” and have seen astonishing results.

Fat adapted running allows you to run longer without the need to refuel constantly. It also provides the key to the door that stands between you and your stored body fat for energy.  And although fat adapted running sounds like a gift from the heavens above…this process takes time…and if you are currently training for a race, today is not the day to get started.

The Numbers: 15-25% fats

Summing up Carbs, Protein, and Fat

A balanced diet and patience produce an unbreakable runner’s body. Now, instead of being a one-hit wonder in the runner’s world, you can run many races in your lifetime. And it starts with what you eat!

So–as a “normal” runner–your diet should consist of approximately 40-60% carbohydrates, 25-35% protein, and 15-25% fats. Eat whole foods and stay away from processed ones.

Water, Water, and more Water!

Lastly, it’s essential to drink more water as a runner. And that goes for before, during, and after your race. Without proper hydration, your body can’t perform at its full potential.

The human body is made up of more than 68% water. It needs water to flourish and run long and fast mileage. So hydrate, hydrate, hydrate! And make sure you balance your electrolytes in the process.

Here’s a good place to start: every day, drink half your body weight in ounces per day. For example, if you weigh 200 lbs. then drink 100 ounces of water per day.

On days you run, drink 4-8 ounces before you run and every 20 minutes while running. Feel it out. One runner’s intake requirements will vary from another. Work on finding YOUR sweet spot.

Don’t Do This…

Now that you have established a brief background on runner’s nutrition, let’s talk about eating before, during, and after a race. But first…

Here are two things you don’t want to do before a race…

DO NOT drastically change your diet.

DO NOT experiment on race day.

It takes months for your body to transform and benefit from a new way of eating. And sometimes…things may get worse before they get better. Even from a healthy diet.

Consider those who become ill from kicking an addiction. Well, the same thing happens when cleaning up your diet. Sugary processed foods are the addiction, so take it slow.

Now, let’s get into racing…

Eat Before

I once met a guy who eat an entire box of Fiber One bars before a marathon. As you can imagine, he spent less time racing, and more time in the porta potties.

Here’s the point: all pre-race meals are not created equal. So watch what you eat. Stuffing your face full of carbs just for the calories is not an effective fueling strategy.

Generally speaking, there are two times to eat before a race.

#1 – 3 to 4 hours before.

#2 – Thirty minutes to 1 hour.

When eating 3-4 hours before your race, complex carbs will be your go-to. Eating mainly complex carbohydrates provides relatively quick-to-use energy (compared to fat and protein) and last long.

You can eat a bowl of oatmeal with berries, an almond butter bagel + banana, or a quinoa bowl. Just make sure it’s rich in whole grains and other complex carbohydrates.

You can even keep it on the lighter side. Professional runner and marathon world record holder Eliud Kipchoge consumes a piece of bread and a cup of tea before racing. That’s why it’s essential to test out what works for you in training and THEN apply it to race day.

Regarding the 30 minutes to 1-hour mark, fast and reliable will do the trick.   Simple carbohydrates work best here.  Consume a quick snack and drink. Performance bars, fruit, and sports drinks will serve you best.

Once you nail down a pre-race meal, let’s discuss how to eat during your race, also known as “fueling.”

Eat During

What you choose to eat during a race will depend on the overall distance. If you’re running a 5k or 10k, you will likely get by with water and a sports drink. Here’s your strategy: when you are thirsty…drink.

On the other hand, if you are running a half-marathon or longer–like a marathon–most use a water+sports drink+gel approach works best.

And although a runner’s approach cannot be standardized, here’s a great starting point: drink water for the first 25-35% of the race, sports drink for the next 25-35%, and sports drink + gel for the remaining.

As an experienced runner, I don’t recommend counting calories or ounces. Instead, listen to your body.

Sports drinks like Gatorade and Powerade work well when it comes to liquids. For gels, the most common are GU Energy, Clif Shot, and Hammer Gel. So find your personal favorite and practice using it while training.

Yes, you can eat whole foods on race day. However, gels are more convenient and convert quicker to usable energy. Gels are reliable and fit just about anywhere (pocket, belt, handheld. etc.).

Eat After

After the race, it’s time to recover. Your legs are sore, and the rest of your body is exhausted. You need to refuel and take in nutrients to begin repairing the damage.

Although you may not feel hungry right after the race, it’s important you start eating anyway. Find foods that are easy on the stomach and high in protein. A few options are chocolate milk, nuts, peanut butter and jelly sandwiches, fruit, yogurt, and smoothies.

If you are running longer distances like a marathon, you likely eat a lot of sugar (gels, blocks, sports drinks, etc.) during the race. So find food low in sugar to prevent stomach issues. I find a handful of nuts to do the trick.

Conclusion

As you can see, what you eat before, during, and after a race takes little effort, but has an enormous effect on your performance and recovery. It builds a powerful runners body, fuels it through race day, and repairs it quickly to grow back stronger ready for your next training program.

Remember, what you eat will vary. Different runners do better with different foods. That’s why it’s critical to practice fueling during training. So eat clean every day, consume quick energy on race day, and promote a healthy recovery afterward. These basic tips are all a runner really needs. And it’s within these practices that help increase your endurance and speed. Because remember…every race starts in the kitchen!

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