114: Food vs Gels - How To Optimise Your Long Run Fuelling

In this episode, the hosts, Andy, Sarah, and Rick, dive into the topic of fueling runs, specifically comparing the use of energy gels to solid food options. The conversation begins with personal updates and some humorous banter about running accomplishments, including Rick's recent achievement of completing 100 Parkruns. They share insights about recent interval training, the challenges of maintaining pace, and the significance of proper preparation before races.

The hosts discuss why fueling is essential for longer runs or races, particularly emphasizing the distinction between short runs where fueling may not be necessary and longer runs over 90 minutes where it becomes crucial. They explore two key reasons for fueling: performance enhancement during the run and practice for race day nutrition.

The pros and cons of both gels and solid food are examined, highlighting how gels are convenient, portable, and easy to consume during runs, while solid foods provide different options that may be more satisfying for some runners. Personal preferences and experiences with different fueling strategies are shared, including the host’s suggestions on training your gut to understand what works best for each individual.

Additionally, the episode touches on scientific aspects of energy sources during exercise, the carbohydrates needed for optimal performance, and the benefits and potential pitfalls of low-carb high-fat diets. The hosts encourage listeners to experiment with various fuels during training runs to prepare adequately for race day. They conclude with listener questions about racing strategies and managing expectations on race day, reinforcing the message that running can be hard, but preparation and practice can help achieve personal bests.