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.
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3 min
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Athlete + Coach
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Specific Populations
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Understanding the often-overlooked energy expenditure of repeated maximal runway sprints during a long jump competition.
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Use "Fueling the Long Jump Runway: Glycogen Demands of the Approach" as the one-page recap for this topic.
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Fueling the Long Jump Runway: Glycogen Demands of the Approach
Read time
3 min
Audience
Athlete + Coach
Start here
Understanding the often-overlooked energy expenditure of repeated maximal runway sprints during a long jump competition.
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Use it this week
Use "Fueling the Long Jump Runway: Glycogen Demands of the Approach" as the one-page recap for this topic.
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Start here
Understanding the often-overlooked energy expenditure of repeated maximal runway sprints during a long jump competition.
Key points
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- title: "Fueling the Long Jump Runway: Glycogen Demands of the Approach"
- category: Specific Populations
The Glycogen Cost
A 40-meter full-speed approach run heavily taxes the fast-glycolytic energy system. When…
- If glycogen runs low by the 5th or 6th jump, the athlete's CNS downregulates their top speed, and their runway…
The Inter-Jump Runway Strategy
| The Runway "Do" (Fast-Twitch Fuel) • The Runway "Don't" (Neurological Drain) |
- |---|---|
- | **Constant Micro-Dosing:** Consume small "drips" of high-glycemic carbohydrates during the 15-20 minute wait between…
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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Use it this week
Use "Fueling the Long Jump Runway: Glycogen Demands of the Approach" as the one-page recap for this topic.
Source topics
long jump runway • sprint mechanics • glycogen demands • long jump nutrition • track meet fueling