Best Long Run Fuel TIPS! and *LONDON sightseeing running tour!* 

Thanks for all the ideas of foods and drinks to try!! Keep them coming, it's so helpful to so many people!

Top tip! Clean teeth after run all the sugar we take in!! Great video!!

I was your fan before but when you said “You are amazing!” to that girl I have become your air conditioning!

I used to be very carb heavy- porridge am, jelly babies, bananas etc. Completed a 100 mile ultra with no intra race food! Bacon and eggs in the am and that was it. Becoming fat adapted was the best decision I ever made for my running. Tim Noakes wrote the book that first referenced carb loading- then apologised for it. The sugars for endurance sports are like putting petroleum in a diesel tank.

Great tour! Thanks for the reminder that we can stop and check out the surroundings...it's supposed to be fun!

I used to take gels on my longer runs, but nowadays I just use "baby" smoothies, basically a mix of banana and apple puree, natural with no added sugars. I get a pack of 4 pouches at my supermarket for the equivalent of 1 GBP, slightly more than 1 euro, and I probably use 2-4 pouches on a 2-3 hour run. Less processed sugar, less money spent. Though I do have an energy bar right after my longer or more demanding runs (nowadays Isostar).

My usual is a good hearty bowl of porridge then straight out the door. I’m actually ok for 3 hrs/ 20 miles so take nothing. Anything longer I take gels, energy bars, Milky Way bars and jelly babies. I save the caffeine for races 😀👍 Great run and video Sarah!

Love the content Sarah, keep it up 😁

This was soo fun to watch, I loved the tour of London 👍❤️

oh man! I miss my London runs! Great vid as always :)

loved the tour of London, would love to see more!

Thanks for the great tour, especially nice for those of us far away from London!

Loved the London tour! Thanks Sarah for showing us all the beautiful sights. :)

Really great vlog & super informative. Great video to watch on my lunch break. I'm running my first ultra in a couple of months, so thanks for all the food/fuel tips!

Love your videos Sarah! Appreciate the inspiration and helpful tips. Also that was so sweet of you to compliment that girl-need more of that in this world 😊

Great video, loved the tour of London! Thanks! 👍😄

Thank you Sarah for another amazing and informative video! Got LLHM planned for May and London Marathon in October. I did the virtual one last year with a few breaks doing 3 mile laps near my house so this yeah will be interesting for fueling!

You're such a kind person. Great to follow someone like you.

So glad I found your channel during my training for the London marathon! All your tips and training advice have helped me incredibly! Thank you!!

Great video. Really informative. Thanks

Thank you so much! I haven't been to London in 2 years and I miss it so much. This was just what I needed and in pace I can follow :) And great idea to do it in the city centre.

Great advice Sarah, really useful 👍

You're amazing Sarah!! :) Your videos are great and very helpful. I've been thinking of taking up running and eventually do a marathon one day. It's always been on my bucket list. I know, small steps first, maybe train for a 5k race first.

Fantastic video Sarah. Love this channel so much. Great information and tips on refueling and such a great tour of London. Thankyou so much for sharing x

What a cracking little video, I love the Mountain Fuel gels and Chia Charge bars. Thumbs up from me.

Great video - I miss London !! Been working at home since last March 🙁 thanks for a great watch 👍

My favorite long run and race food is pancakes! They have a lot of moisture so your mouth won’t dry out and you can add whatever extras you want (I do blueberries, walnuts, and chocolate chips). Pro tip is to overcook a lil on the griddle so it doesn’t fall apart while stuffed in your pack.

Hey Sarah, I ran your route today, brilliant run... great to run through London with so few people around.. Thanks for the inspiration... Richard..

Just signed up for the TraiPursuit Brecon beacon half marathon and festival. Was looking for inspiration and found your channel! Awesome content! Really well delivered! Keep it up, and thanks!

Pizza 🍕 before or after a run is always good especially for me! 👌🏽 great video Sarah!

Well done with this video 👏🏻 i don't think i have seen a video like this on RU-vid. Most people will give you tips on what to eat. you did an actual real life demo. Kudos 👍🏻

Hi Sarah, found your channel through Ben. You did my home Parkrun Pollock this weekend (can't wait to run it when I'm back in Scotland this September), I am glad you guys enjoyed it! I'm really enjoying your videos and it's given me some ideas for how to train for the Glencoe Marathon gathering on 4th September, so thank you for that! :D

Great video! building up my running over the last 6 months and now at the 15-20km stage on my longer runs, and I guess I should start thinking about carrying some fuel. This has been really helpful so thanks!

Really helpful video! My longest run is just 14km doing two laps of Victoria Park, can’t wait til I’m able to loop London like you!

Just started running again , however I’m ready to do an ultra and I found you !! While you stopped and you where like checkout the view and enjoy it I knew you where the one to follow. Thank you for enjoying what you do because you’ve totally inspired me . I do love all the content you’ve put out that I’ve seen so far !

What a great video Sarah, loved the tour of London and learnt a few great tips along the way too 👏🏼

I loved this video Sarah. Very informative info on fielding and seeing the scenery of London reminds me how much I love the city. It’s been years since I’ve been to London and hope I can visit again soon

I've been looking to get back into doing longer runs, looked a really nice day for it as well. Also the quality is great.

Just discovered your channel and after watching this video I subscribed. I’m sure to binge watch a bunch more. I’m new to running and learning lots. Thanks for the great content.

Really enjoyed the London tour, not been lucky enough to get into the London marathon yet but I’m doing my 1st marathon in Manchester in 8 weeks 🤩 Getting excited now!!

Great vid, Sarah. Loved seeing the streets and landmarks of London, all looking splendid in the sun.

Love that you chose your run cos the place is epic rather than chasing numbers into that myself but in wilderness places but you sparked some ideas Ta

London is on my bucket list to visit! The guava treat looked great- local bakery I’d imagine. Great video- thx. I have a 18 mi run this weekend.

Super helpful video. I'm a cyclist who just enjoys a bit of running and I find the pockets in the back of a cycling jersey are really great for carrying anything I need on a run.

The tour of London was so lovely! Thanks for making it come alive for us Americans. For long runs, I like RX bars (cut into bites) or whole dates, and I added a Nuun tablet to my water on my last one and it worked pretty well. Going to try half orange juice, half water next time. I want to try a Mama Chia pouch too.

Super video Sarah, good memories of the canals, Camden and Regents Park, Planning a 50k when lockdown is lifted and will probably do most of this route plus the Thames Path past The O2,

Enjoyed the sights. Thanks.

Delightful tour! Thank you. London is def on my travel list. I like Huma gels (esp their chocolate flavor) for long runs. Gatorade chews are also nice.

My go-tos are Tailwind for hydration, Honey Stinger waffles for denser food and Spring Energy gels for lighter food. I also use the Adv Skin 5 Set for carrying on long runs.

What an enjoyable tour of London. I enjoyed the video. For me, I'll just carry Gatorade / Powerade for runs up to 13 miles. Anything over 13 I usually bring along the Tailwind and a gel or two. I prefer the GU ones, mostly fruit flavored ones. I wear a hydration belt with a 28 ounce flask on board. There are drinking fountains along the trail that I can refill it at from spring until fall. It also has a belt pouch that can hold 2 - 3 gels. I haven't been running much over 13 these days on account that marathons are iffy as to whether they'll happen or not. Once again, I enjoyed seeing London and your route!

Just getting back into running after a few year hiatus. I love your content!

Tailwind with Spring Energy or Huma Gel for me. Solid foods - Lara Bar, Clif Bar

Awesome content Sarah, your confidence on the camera now is fantastic.. watching this makes me want to go back to London, love the place... Keep up the good work...

Hey Sarah, I really enjoy seeing this video, I did part of that route just walking in my first time in London, it inspired me to do the same, and start planning to do this in my city. Thanks a lot for this content. Btw in my country we produce Bocadillo, and your pronunciation is perfect! Hello from Colombia, I wanted to meet you one day and have one interview with you :). You are so nice!

Hi everyone. In a few weeks I will be 64 years young and still hitting the trails. I have tried lots over the years, isotonic drinks don't work for me, hot Sugary urine can bring problems! So now stick to water, 2l on back, again, vests give me dreaded runners' nip so use pack. As a cheap fuel I carry jelly babies sprinkled with salt, might have a boiled egg or two or some baby bells.

Really enjoyed that video Sarah, fully behind stopping on a long run to eat and take pics! My goto food at the moment is Ginger buscuits, great for settling the stomach if you suffer from joggers tummy. Also drink tailwind too. Thanks Max

Useful, nice running footage and interesting conversation. Leaving this comment so the algorithm puts more of your content on my front page

I recently switched to Spring Energy Gels. It isn't really a gel (like Gu gels are) but more like a smoothie/food puree. I like it because there is less sugar and it isn't gross to get down. I also use tailwind and scratch energy chews when I'm looking for a sweeter taste. Great vid!

Great video, I really like good old fashioned Kendal Mint Cake also a scoop of Active Root in my water.

Love your videos Sarah, this one especially bought back some fond memories of my time living in London back in 2008-2010 (I'm from Sydney). I used to play soccer (or football as you guys call it! :) ) in Regents Park, and was yet to get into running. Now though, I am into running, and do runs between 5klm (Parkrun) and about 14klm (City 2 Surf) in Sydney as well as other fun runs around Australia when I can. I don't really 'fuel up' during runs besides a Hydralyte Sports mixed with water before and after. Keep the awesome videos coming!

Bocadillo, mmm que rico. I have began to up my mileage lately so thanks for the tips, specially the bocadillo! Coming from Colombia I miss them actually. Great work.

Hi Sarah from Victoria, Australia! I just found you last night. I’ve watched about 5 of your films now. I love them. You have inspired me. Longest I’ve run is 43km. Your fueling ideas and tips are good. I’m going to try the 30-45min re-fuel rule and see if it’s a winner for me. Come to Aussie for a miler. Xxoo

Great video again at just the right time, I've been experimenting lately during recent Thames path long runs. Last Sunday I had 2 flasks with sis go and hydrate, sis gels and a pack of jelly beans! Cliff shot blocs are sooo tasty, I love em. I got the ADV 12 set for £80 last week. Great video Sarah. Film quality is excellent. 👏👏👏

Awesome video...I lived in London for 10 years so it was a great trip down memory lane...I only wish I was a runner when I lived there. Great advice!

Great video Sarah. I have tried skittles, jelly beans and jelly babies during long runs for marathon training. Not a fan of the jelly babies because of the powder coating. I have also taken the iso gels but converted to the gu gels for a marathon last year after watching one of your videos. Sampled the gu strawberry and banana and then I found the mint chocolate!! They're both ace. I have a dodgy tummy but I found the gu gels didn't cause any flare ups. Before my usual long runs of maybe 1.5 to 2 hours I don't eat any breakfast and I only take water with me to sip at. Anything longer than this I'll have a strawberry jam sandwich before I go which I can digest ok and hold on to! I'll take water with me and some change to buy a bottle en route. Full coke and salt and vinegar crisps after a long run works for me! I must try the tailwind ... thanks again for the video, lovely to see the sights but very strange with very few around.

Great video and great tips. I've been trying out different fuels. Like the Mountain Fuel and Veloforte gels, and the Lucho Dillitos blocks (I have the Coffee Guava flavour). Currently using a Harrier Kinder 10l pack to carry it all in.

Thanks for your video!!! I love Cliff gel (vanilla)

Thanks for this. I’m solo running my first marathon in 3 weeks. Just started tapering and think I have my nutrition sorted for the big day. Got myself some tailwind and chews as a result of your video (xmiles). Good content. Thanks.

Epic run Sarah, you passed my old house and work and I now miss London very much, I moved away 5 years ago but am terribly homesick. I remember finishing Valencia Marathon (Bens PB year I think!) and eating fresh oranges walking back to the airbnb, so very juicy and sweet and nourishing.

Sarah I put in my first order with Xmiles after your suggestion on this video. I wanted to try some new nutrition eg tailwind and clif bloks. Thanks for the suggestion, good to try things first before bulk buying! Xx

Another great video and a great run, Sarah, thanks for the lovely tour of London, so much to see :) I have never trained for anything longer than a marathon, so haven't really experimented with other foods on my runs, these are what work for me through trial and error. I don't tend to "carb load" too much for long runs unless they are 30 km or more. I have found eating a big carb meal (pasta, lots of rice, etc) 2 nights before the long run works best for me as it allows me to digest everything and helps my blood sugar levels normalize a bit. For my longer runs (for me anything over 90 minutes), I use Honey Stinger gels (Strawberry Kiwi) which have a little bit of caffeine in them. The flavor, consistency and cost fit well for me :) I will hydrate primarily with water, but after I get over about two hours or if it is warmer, I will drink Nuun for the electrolytes. I find the Citrus Fruit flavor of Nuun works well for me and my stomach. I take a gel about every 40 minutes, and consume about 100 ml of Nuun about every 45 minutes. For storage/carrying, I have an inexpensive hydration pack from Amazon which holds a 1.5 litre bladder which I fill just with water or water and ice if it is particularly warm. I can normally carry a 300 ml flask of Nuun in one front pocket and my gels in the other front pocket plus a baggy to carry the empty gel packs. For super long runs over 30 km, I take two flasks of Nuun and carry the gels in a pocket in my shorts or a waist belt. After my runs, I drink BCAAs mixed with about 650 ml of water and I add some beet root powder and powdered super greens to get some good nutrients and vitamins back in, then after my stretch will ensure I get in a more balanced meal. Sorry, this post got a little long :/ Thanks again for your amazing videos and as always I look forward to the next one! Cheers from Canada, Scott

super cool videos! during training/races I normally try to take some "regular" food besides gels: mashed potatoes (with salt), those sour worms (or any shape hahah), tapioca with banana and peanut butter (for really long days)... and cliff bars as well (macadamia nuts!)

As a T1 diabetic in case anyone else following along with that 'complication' to running and fuelling: SiS gels are ok but they have a big crash so be careful. Maurten gels are fantastic in terms of their glucose level effect, slower rise but less of a crash and more sustained - there's been a lot of proper scientific research into how much better they are. They're just triple the price of everything else :(. I mainly only use them for super long runs and races - carry a couple o fSiS gels for hypos on normal / shorter runs.

Another great video. Always learning about options to fuel during a long run. The savoury snacks are something I'll start to include. I quite like the idea of potatoes. Very envious of your run route. Living in the South West, I don't get many opportunities to run in London (usually when visiting family !). Can't wait to get back there.

I have a Salomon pack, it’s great. Takes all the complication out of running long distances as I know I can take everything I need without it weighing me down / feeling uncomfortable. I just take 2 x 500ml bottles of water and either jelly babies or gels (whichever’s easier to get hold of at the time!)

my favorites are the 'trail' short & -long tight of Decathlon. They have many different pockets for my stuff

Thanks Sarah, very interesting video. My son and I eat a packet if Clif Bloks about 20-30 minutes before our long runs and then take a soft flask or two with 1 or 2 Hydrolyte Sport tablets in each. These have both electrolytes and calories. We the take enough SIS gels for 30-45 minutes. Mostly we'll use the Lemon/Lime ones with caffeine, but for the warmer months SIS has a new line with extra electrolytes. When I do my really long runs, 5-8 hours for 80-100k ultras, I will take bars as well or other food. I've heard a lot about tailwind and will try some this year, although the SIS tablets sound good too. I have the same Salomon vest as you, but I also have an Ultimate Directions utility belt for shorter long runs. After our long runs, we have a large cup of chocolate milk, with a banana and a SIS protein bar. About an hour and a half later, we have a 3 egg omelet and toast. We tend to go out early, 6 or 7am, too. Patrick

Great video Sarah, thank you. Very strange seeing central London so deserted. Never seen it like that before. I’ll be doing London marathon this year. Fingers crossed. Not sure I want to do the virtual one again. It’s been a dream to run it. Great fuelling tips. I train using orange sport lucozade as that’s the drink they use. Very sickly but my stomach is ok with it. My favourite sweet of choice is the Percy Pig. 🐷 They are easy to run and chew.

Great video Sarah 👍, a real pick me up to see London and the sunshine when we just have grey misery in the midlands currently 🙄🤣 I find Huma gels the best I have tried so far and they are a taste sensation, also LUCHO DILLITOS plain guava or the raspberry & guava are great as you say. Thanks for a great watch.

I like veloforte stuff. Love your headwear! Thanks for great vid

Very nice, i miss running around London.

Kendal mint cake and American hard gums, are good, great video 😊👍🏻

Some great advice I will check out xmiles! I am running London for the first time as a 51 one yr ex prop forward I’m not a natural runner! Been up to 18 miles last year. Went out today and did 11 miles totally under fuelled with just two gels at one and two hours and also after too much Sat night wine! So not ideal. To give you an idea of my fuelling challenge I did about 1800 calories! Going to get some energy into my drink for sure!

Wow your skin is soo good!! ✨

I have only just found your channel and your videos are fantastic. Extremely genuine and informative. I have signed up for my first ultra in September (yes I am worrying about that already). It is thelap - 47miler around windermere. All the gels I have tried (including SIS) making me really gasey and energy drinks have....well... a laxative effect. Is there anything you could recommend to start trying?

I love using dried figs and dates on the go, as a replacement for gels.

Tower Bridge isn't just the best bridge in London, it's the best bridge in the world! :) imo - she's stunning! For my long run yesterday I tried out eating some ginger biscuits. Very tasty, easy on the stomach. also agree with others, baby food pouches are great for something different, I love them (specifically the Ellas Kitchen White one and the Little Freddie pink lady apple one)

I've just discovered Mountain Fuel drink and flapjack bars, really getting on with them. Also Torq energy gels are nice, and come in some lovely flavours that aren't overly sickly.

Epic running there Sarah and well done on 35k! On the long runs have my usual breakfast then something like an Eccles cake or apple pie. On the run a flapjack or millionaire slice to keep the carb and sugar levels up.

Trail mix for me, combination of nuts, dried fruit and bits of chocolate 👍 easy to stash a small bag of it in my pack. Soft flask with hi5 energy powder in

Brill video Sarah didn't know about xmiles that's really handy for trying different things, going to try them lucho dillitos they look great

Love mountain fuel gels and use these for my longer runs 🏃‍♀️

My perfect pre-run snack has always been Mexican-style corn chips. I can eat a whole bag, finishing it right before I take off on my run. I think the salt helps as well. Ensuring it's a brand that isn't very fatty seems to help with digestion a great deal.

If I happen to visit London, will you be my running tour guide? Very informative and beautiful sites!

Great tips

As well as Tailwind on a long run, I'm a big fan of Mamia baby food pouches from Aldi. Cheap, don't take up much space in your vest, easy to digest and kind on your stomach. Adults eating baby food may sound a bit on the odd side, but it works really well for me.

Excellent video! I'm not an ultradistance runner, but do train and trail run distances up to marathon. I don't race. Carry the "gear" in a Naked Running Band, which doesn't bounce or ride up. For my distances and types of runs, I prefer it over a race pack or larger "ultra distance" size pack. I really like not having anything on my shoulders and back, especially with the way the packs can sort of sway, which puts a load into the running form that I don't prefer. But again, I'm not running ultras, where a pack with be the correct choice. Before (either day before or few hours before, : half or more of a very ripe pineapple (huge amounts of potassium, magnesium, and "whole" vitamin C). Avocado; huge amounts of potassium. Sometimes an electrolyte drink mix. Some sort of carbs, etc. During: GU Roctane, in all sorts of flavors and with or without caffeine. Liquid I.V. as the electrolyte drink mix, and into that, I'll break 2 highly absorbable magnesium tablets, and for the first flask of the run, a Vit B complex pill. On the really long runs (over 3hrs) I like peeled tangerines. Dried figs and/or dates have also worked well. I will also carry a bottle of 5hr energy drink as a back-up plan, for the really tough/long runs. It's been nice to have, when I've wrecked myself (like at the bottom of the Grand Canyon) and still have a tough climb out. After: MRM Reload BCAA+G....hottest shower in the world...legs elevated for 1hr....compression sleeves on calves....and then run a theragun up my legs, while still laying with legs elevated.

Hi Sarah, just tried the guava fuel, so so yummy thank you for the recommendation 😋

Have to admit London has some pretty awesome connections via various tow-paths and canals. Sure do miss a (sunny) London run! Stay safe folks; Avi.

London rocks!