The Run Smarter Podcast

Q&A: Long Run Fueling, Barefoot Running Risks, Shin Splint Management, and Tendon vs Muscle Rehab

8 snips
Jun 15, 2025
This engaging discussion dives into optimal fueling strategies for long runs, emphasizing the need for 60–90g of carbs per hour. It tackles the complexities of tendon versus muscle rehab, outlining why tendon injuries are often more persistent. The risks and benefits of barefoot running are explored, highlighting their potential advantages but also cautioning about injury risk. Listeners also learn about hydration essentials, cramping prevention, and the nuanced balance between strength training and speed sessions to avoid performance drops.
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ADVICE

Optimal Long Run Fueling

  • Aim to consume 60-90 grams of carbs per hour during long runs to fuel performance.\n- Train your gut by testing fueling strategies before race day to avoid stomach upset.
ADVICE

Prevent Calf Cramps via Electrolytes

  • Replace electrolytes, not just water, during hydration to prevent calf cramps on long runs.\n- Use trial and error on long runs with salt tablets to find effective cramp prevention.
ADVICE

Strength Training Before Speed Sessions

  • Avoid scheduling heavy strength training before speed sessions if it reduces session quality.\n- Reschedule to ensure fresh legs for speed days and maintain high performance.
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