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14 Mile Run and Homemade Sports Drink

October 24, 2011

Here’s the rundown on yesterday’s long run. I’d like to start keeping track of each one.

What: 14- mile training run

Where: Familiar neighborhood run

How: Stopped for water/fuel at mile 4.5 and 9

What I ate before: 1 piece of bread with peanut butter and a banana

What I ate during: homemade sports drink

What I ate after:  Muscle milk

How I felt: When I took off this morning I realized my Garmin was not working (won’t turn on and it said it was fully charged). I wasn’t really in the right mindset when I started this run; I was annoyed about my Garmin, annoyed it was humid, annoyed I was getting started 2 hours later than planned, and annoyed it started raining on me only one mile in. I decided to finally snap out of it after 3 miles. I trekked along at about what felt like a 9:00/mile pace. Everything felt good and I actually started to feel progressively better as the run continued. I stopped for fuel at mile 4.5 and 9 and then finished another 5 miles after that. According to USA Track and Fields Map It I was spot on at 14 miles and finished a little over 9:00/mile. I drank some muscle milk as soon as I got home. I’m trying to make sure I have something to refuel right after a long run and I’ve been really trying to focus on recovery.


Along the lines of trying to recover right, I’m also trying to figure out how to fuel right. I’d been struggling with being sluggish on my runs and then feeling completely wiped out for the whole day after a long run, almost to the point where I just wasn’t functional anymore. I’ve never been set on one type of fuel I’ve tried clif shot blocks, clifshots, and Gatorade interchangeably, but never stuck with something I felt really worked. I decided to take matters into my own hand and make homemade sports drink. 


The recipe:

  • 1/3 cup orange juice
  • 1/8 tsp sea salt
  • 3 TB sugar

What you do:

You need a liter size bottle to mix in. Pour in and mix together the orange juice, sugar, and salt. Fill the rest of the bottle with water. Easy enough right?


I made this last week for my 13-mile run and it worked great. To be honest the taste is just ok and I think in the future (when I run out of OJ) I’m going to use lemon juice instead, but the sports drink kept me very hydrated and energized through my run and I didn’t leave the run feeling depleted of salt like I usually do.

I also used the same type mixture for today’s run with the only difference being that I switched out 3 T sugar for 3 T agave.I had the same results today- I felt hydrated and energized during my run. I actually felt better post-long run today than I have felt this whole training season. I finally feel like I have a grasp on fueling and recovery and I’m looking forward to the long runs in the weeks to come.


What I love about making a homemade sports drink is not having to spend $1-$2 for a bottle of Gatorade, and I also love knowing exactly what it is that goes into my drink. None of those chemicals I can’t pronounce are in there.

You should give homemade sports drinks a try. Next up for me will be an attempt at homemade sports gels.

What is your preferred type of fueling for a long run? What’s your favorite flavor sports drink?


9 Comments leave one →
  1. October 24, 2011 2:33 PM

    I’ve never though of making my own energy drink. Now I’m intrigued. I might have to try this out soon! Do you think you were lacking salt?

  2. October 24, 2011 2:46 PM

    Good job! it was pretty warm/muggy out on Sunday…it looked like it was going to rain over here. I eat food :))) Candy, crackers, PB&J….I need it to keep my blood sugar up.

  3. October 24, 2011 4:15 PM

    I have made my own energy drink too, but I used lemon/lime juice (fresh squeezed) and diluted with either water or some coconut water.

    Sometimes, I think that the best long runs are the ones that start off in a funk.

  4. October 24, 2011 5:35 PM

    I can’t tolerate sports drinks while I’m active. My tummy doesnt like them! I just take Endurolyte tabs. Glad you found something that worked for you! I love the idea of making your own! I’ve been making my own energy bars and you’re right, it’s nice to know exactly what goes into them!
    For recovery, I swear by chocolate milk! Mmm…

  5. October 24, 2011 6:54 PM

    I don’t take any fuel for runs under two hours. After that, Clif shots!

  6. October 24, 2011 10:24 PM

    That’s a great idea! Candy corn is my favorite running fuel. I never drink sports drinks except in races, but Gatorade worked great during my last race because I dropped my fuel 😦

  7. November 14, 2011 8:35 AM

    Thanks for posting this! I know it has nothing to do with running or fitness, but it will help out around my house because Carlos is always asking me to buy sports drinks for when he has to work in the yard all day. This will be much cheaper, and as you say, less mysterious!


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