How to Fuel for Long Runs: What I Ate on My 17-Mile Run

Running 17 miles was a significant achievement for me, requiring careful fuel planning. I targeted 50-60 grams of carbohydrates, 500-700 mg of sodium, and minimal caffeine per hour. I tested various foods and drinks, rating them for taste and effectiveness. Diverse flavors and textures helped sustain my energy, emphasizing the importance of personalizing fueling strategies.