When you're going for a long run, it's super important to eat the right foods to keep your energy up. Here are some things I usually focus on:

1. Carbohydrates

Carbs are like gas for your body. During a long run, you should eat about 30 to 60 grams of carbs every hour. You can get your carbs from:

• Gels: These are quick and easy to eat.
• Sports drinks: They help you stay hydrated and give you carbs at the same time.
• Energy bars: These are chewy and have extra nutrients too.

2. Electrolytes

When you sweat a lot, you lose electrolytes, which can make your muscles cramp. So during long runs, try to get:

• Sodium: You can find this in sports drinks and gels.
• Potassium and magnesium: Some gels and bars have these nutrients. You could also use electrolyte tablets.

3. Fluids

Staying hydrated is super important! Drink according to what your body tells you, but generally, you should aim for about 500 to 750 mL of fluid each hour, depending on the weather.

By mixing these things together, you'll keep your energy up and make those long runs a little more fun!