Your approximate race time affects just about every aspect of your run: what you wear, how much you eat, and more.
. “Carbohydrate recommendations are based on how much time you spend running,” says Jessica Chon, R.D., a nutrition specialist at Clif Bar & Company, which means not having a time estimate puts you at risk of messing up your food supply.Chon says you should have 30 to 60 grams of carbohydrates every hour if you’re running 1 to 2.5 hours. “And if you’re running for longer than 2.
5 hours, that goes up to about 90 grams of carbohydrates per hour,” she says. “The more you run, the more you need to rely on external additional sources for energy.” 4 Sprint Workouts That Will Increase Your SpeedTottle also emphasizes the benefits of hitting the weight room: “All runners should be strength training once or twice a week,” she says. “Lifting not only helps you avoid injury, but it allows you to run faster, longer.
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