Long Run Nutrition

I’ve made some mistakes with nutrition. Who could forget the time I tried to do a continuous double ironman using gels and a couple of ham sandwiches (read about it here and about the following year when I got it right). Racing and training, or just going out for a long run or ride are very different. Proper training I would recommend replicating what you plan to do in a race. During a long bike ride you can get away with more real food or stopping at a cafe for beans on toast.

Last year I finished the 50km version of Canalathon run (read about it here) and my amazing wife had made some dark chocolate and ginger energy balls, while the organisers had put on salted new potatoes at the feed stations. Both were a revelation. I also had half a dozen Torq energy gels with me.

Today I’m not blogging about race nutrition, I’m blogging about what I use on a LSR, Long Steady Run, or Long Sunday Run. I was pleased with Sunday’s 15 mile steady run as I didn’t feel too bad at the end and even managed a 3 mile run with Helen the next day. Unlike on a bike, heavier flapjacks and similar sit in my stomach when I’m running. Gels are OK. I particularly like Torq and OTE, both natural, although the Torq flavours are far superior. However, they are both a bit pricey. Wiggle do there own range of gels which don’t taste too bad, either in your mouth or on your wallet.

But, my go to snack for a long run however, has to be…


Soreen mini malt loaves, apple or banana flavours. On offer in Asda at the moment, a pack of five for one pound. They taste great, reasonably priced, and I can eat them without missing a stride. One minor issue, for me at least, is that the owners of Soreen, the Samworth Brothers, are large regular donators to the Conservative Party. I have emailed and asked them not to, but they’ve not got back to me yet.

What is your go to nutrition for a long run?