The 1 Simple Mistake That Could Be Slowing You Down on Long Runs

There's a wide variety of gels, blocks, sport beans and other workout-specific fuels on the market, and they can range widely in calorie count. Some blocks, for example, have as little as 40 calories, while some gels have as many as 120. Most runners require somewhere between 100 and 250 calories per hour, depending on their body weight, so keep that in mind when you're choosing what to consume.

Coach Bec says it's essential to experiment with different products before a race to find out what works for you as an individual — and learn what fuels, if any, cause you any gastrointestinal distress.

I've found that gels are the easiest on my stomach, while blocks can sometimes bother me. I also prefer gels that include caffeine for a little added jolt of energy.