If you're running for more than an hour, you’ll need to get carbs on the go. In fact, carbohydrates are essential to helping distance runners maintain stamina and avoid injury. Every hour you are out running, you need to consume 30 to 60 grams of carbs. If running a marathon, you can get those carbs in a variety of forms such as:
- jelly beans
- sports drinks
- sports bars
Remember to drink plenty of water, too!
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