When you are running distances of 10 miles or more, you definitely need to refuel during your run. Sports drinks are important, but sometimes just aren't enough to push you through. Caffeine drinks, like Red Bull or coffee shots, are a wonderful start too, but are hard to carry on a run. So what are some good options? Read on...
1. Sports Gel
Personally, I love Clif Shots, but finding the right energy gel is a personal and sometimes arduous task. Just keep trying different brands and flavors until you hit on one that your muscles and stomach agree on.
2. Honey
For people who want to go more natural, or who just can't handle the sports gels, honey is a great alternate. Fast energy with a taste and texture most people are accustomed to can certainly be a winner for some. 3. Peppermints
Peppermints are a wonderful energizer while running. If you can manage not to choke on it, then you can spend some time sucking the candy down, which can take your mind off of running for awhile. Or, you can just chew it up. Either way, these have an added benefit (besides just the sugar rush), peppermint is an energizing aroma and can help restore you for a few more miles.4. Candy
I prefer Airheads, but whatever your candy pleasure, this can be a way to kill some cravings in a manner that helps your running. Bring Gummi Bears, Jelly Beans, Spice Drops, Hot Tamales, M&Ms, whatever you favorite candy is and have a few pieces every few miles as a pick me up.
5. Gum
Gum, especially mint flavors, are a great way to get a pick-me up during a run. They aren't very useful to refueling your body but they can give you the little bit of a distraction you need to finish up a run that's being extra hard on you.6. Sports Bars
Whether you get traditional sports bars or pick up your favorite candy bar, this option takes more digestion power but will give more energy too. 7. Fruit
Taking a baggie with a sliced orange or apple in it does the trick for some people, and is a naturally healthy way to take care of your body on those long runs.8. Bagels
For those who can't take the sweets while running, cut up bagels in a baggie are a good alternative. There are lots of flavors to choose from and they are fairly easy to eat while running (especially if cut into bite-sized chunks).9. Boiled Potatoes
It may seem odd, but many marathoners and ultrarunners swear by boiled potatoes. Some add salt, some don't. Either way it's another alternative for those looking to avoid sugar.10. Sandwich
Again, it isn't the most obvious choice, but a jelly sandwich (or peanut butter or whatever) can really be the boost you need in the middle of a run. Personally I find them a bit too hard to deal with while running, but for some runners, it's the best thing for them. People who have trouble with hypoglycemia seem to do well with sandwiches during the run.
