Aspire guide
Specific Populations
Specific Populations manual
Fueling the Long Jump Runway: Glycogen Demands of the Approach
Understanding the often-overlooked energy expenditure of repeated maximal runway sprints during a long jump competition.
Why this matters
It is easy to view the Long Jump as a single, explosive 5-second event.
Read time
3 min
Audience
Athlete + Coach
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Specific Populations
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Talk to your coach or dietitian about your long jump fueling plan.
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Talk to your coach or dietitian about your long jump fueling plan.
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Fueling the Long Jump Runway: Glycogen Demands of the Approach
Read time
3 min
Audience
Athlete + Coach
Start with the printable
Talk to your coach or dietitian about your long jump fueling plan.
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Use it this week
Talk to your coach or dietitian about your long jump fueling plan.
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Read the full ebook here, then jump to the one-page handout when you need the shareable version.
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Open the sections you need, print the handout, then send both to coaches, parents, or athletes.
Quick start
Start here
Understanding the often-overlooked energy expenditure of repeated maximal runway sprints during a long jump competition.
SPRINTS PER MEET
6-8 Sprints
- You sprint down the runway at top speed many times in a competition.
DON'T RUN ON EMPTY!
Each sprint uses up your muscle fuel (glycogen).
- If fuel runs low, your top speed drops.
- Even a small drop in speed means a shorter jump!
FUEL UP BETWEEN JUMPS
Eat small, quick-energy snacks often (micro-dosing).
- Choose sports drinks, chews, or thin, salted pretzels.
- Keep your stomach light so blood stays in your legs for power.
The Glycogen Cost
A 40-meter full-speed approach run heavily taxes the fast-glycolytic energy system.
A 40-meter full-speed approach run heavily taxes the fast-glycolytic energy system. When an athlete performs 8 maximal approaches over a two-hour period, their muscle glycogen stores will experience significant localized depletion.
If glycogen runs low by the 5th or 6th jump, the athlete's CNS downregulates their top speed, and their runway velocity drops. In the long jump, a 2% drop in runway velocity geometrically reduces the total distance of the jump.
The Inter-Jump Runway Strategy
What to avoid
- The Runway "Do" (Fast-Twitch Fuel)
- Constant Micro-Dosing: Consume small "drips" of high-glycemic carbohydrates during the…
- Liquid & Dissolvable: Isotonic sports drinks, exact-dose sports chews, or thin, salted…
- Keep Blood Flow in the Legs: The stomach remains essentially empty, allowing maximum…
What to do instead
- The Runway "Don't" (Neurological Drain)
- The Binge: Eating an entire sandwich or heavy protein bar after the 2nd jump.
- Fats & Fiber: Nuts, seeds, heavy dairy, or whole-wheat products.
- The Gastric Shunt: Forcing the body to divert blood away from the legs and into the…
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What to do next
Use it this week
Talk to your coach or dietitian about your long jump fueling plan.
Source topics
long jump runway • sprint mechanics • glycogen demands • long jump nutrition • track meet fueling