Professional triathlete Tim Reed knows a thing or two about fueling up for long runs. Reed is second in the rankings for the IRONMAN 70.3-distance and recently won IRONMAN 70.3 Philippines. In teen-speak, he's "slaying it."
No doubt the Australian has experienced numerous long runs in both training and competition, so he's no stranger when it comes to long-distance nutrition. We asked Tim a few questions about what he takes on his long runs—and what he leaves behind.
What are your must-have items for long runs?
Shorts, socks, Saucony Kinvaras, Rudy Project sunnies (the Aussie word for sunglasses) and that's about it in terms of 'must-have'.
What are your go-to nutrition items for taking on your long runs?
(For runs that are) 90 minutes or less, normally no nutrition. I just ensure that I eat well following the session. (For runs) over 90 minutes at low to moderate intensity, I take one of the new range of Clif Bar organic energy options. Sweet Potato with Sea Salt is my current favourite. If the run includes higher intensity intervals, then I tend to grab a Clif Bar Gel or pack of Bloks to see me through.
More: How to Properly Hydrate for Summer Running
What are some of your favorite clothing pieces (shorts, shirts, etc.) or accessories (fuel belts, water bottles, etc.) to use for storage on long runs?
I'll admit I prefer the shorter style Saucony Inferno split shorts as the freedom of movement and cooling is unreal. However, when I'm running around an area busy with people, I choose the Saucony Throttle shorts so I don't get things thrown at me. In terms of accessories, I'm yet to find a hydration system as simple and comfortable as the two-bottle Fuel Belt. (We recommend giving this one a try.)
What are things to avoid (nutrition and/or gear) carrying with you on long runs?
You don't need as much fuel as you think. It's very difficult to replace what you're losing when running. The target should be to minimise the loss without causing any gastrointestinal distress.
Stop-and-eat or eat-while-running?
When I'm really fit, I eat while running. But when I'm building back to fitness, I enjoy a little walk while I take in my food.
What are your favorite pre- and post-run meals?
I tend not to eat in the couple of hours before running; Post-run, however, I love a smoothie, including anything of nutritional value I can find blended into a big sloppy mix.
More: 5K Fuel Plan for a Newbie Runner
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