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Louise Damen
Running Nutrition

I am training for marathon, on long runs go well for 2 hours/16 miles but then lose pace and struggle. Any ideas how maintain for longer?

It sounds as though this is due to your fuel stores becoming depleted. Generally we can store enough glycogen (carbohydrate) in our muscles for around 90 mins – 2 hours of exercise, depending on the intensity. However, once you go beyond that your body requires some additional fuel if you want to maintain the pace. I’d recommend topping up your carbohydrate stores with gels or a drink during the run.

By regularly incorporating some pre-breakfast or fasted runs into your training programme you will also improve your body’s ability to burn fat as a fuel source and hence save your glycogen or carbohydrate stores for later on in the training run or race.

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