Avoid hitting the dreaded wall by fueling correctly.
Here’s what every runner needs to know about what carbohydrates toCarb Science
When you run out of glycogen during a race you hit “the wall.” Your body has to slow down as it turns fat into energy. Carb-loading is a numbers game. It’s easy to execute , but not all races require it. Shorter distances, such as 5Ks or 10Ks, don’t require it because it’s unlikely you’ll deplete the fuel in your muscles in the time it takes to complete those distances, says Pamela Nisevich Bede, R.D., sports dietitian and co-author of. But if you’re looking at running for longer than 90 minutes, you need to be proactive.“I’m very utilitarian,” Rapoport says. “I eat rice for breakfast, lunch, and dinner.
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