Glycogen Tank: Energy Token Run
A run that simulates how glycogen stores get used and refilled: every lap costs energy tokens, which can only be restocked at an aid station by choosing the right food. It builds endurance, pacing, and practical sports nutrition.
How to play
- Mark a 200 m loop with cones and, by the start, an aid station with food cards face down. Each student gets 6 energy cards: their glycogen tank (2 min).
- Cost: an easy lap is 1 card, a fast lap is 2, dropped at the finish cone. With an empty tank, students can only walk, like "hitting the wall."
- Block 1 (6 min), no aid station: everyone picks a pace to rack up as many laps as possible.
- 2-minute walking break: compare laps and when the cards ran out. Everyone gets 6 new cards.
- Block 2 (6 min), aid station open: grab one food card per pass. A fast carb (banana, sports drink, bread with honey) adds 2 cards; a high-fat or high-fiber food adds nothing and costs one walking lap.
- Debrief (4 min): compare both blocks and connect them to the pre-exercise meal, carbs during long efforts, and recovery.
Rules
- Running with no cards costs 3 laps off the total.
- At the aid station, take one card per pass and stop no longer than 5 seconds.
- Safety: pass on the outside and call it out; anyone dizzy stops and tells the teacher.
Variations
Easier
Easy laps are free and only fast laps cost cards.
Standard
Six cards, easy laps cost 1, fast laps 2, aid station only in block 2.
Harder
A heat card doubles lap costs unless the student has already grabbed a water card.
Adaptations
- Limited mobility: a 100 m loop in a wheelchair with the same card system.
- Autism or shy students: written rules with a visual chart of lap costs.
- Fitness level: students may mix jogging and walking; fitter students run at least two fast laps per block.
Learning goals
- Understand how glycogen, intensity, and fatigue are linked.
- Pace effort based on available energy.
- Choose suitable foods before and during long exercise.
Equipment for a class of 25
- cones: 8
- cards: 200
- stopwatch: 1
Teacher tip
Include a few gray-area food cards to spark discussion. Be clear this is not about counting calories or restricting food, but about understanding what fuel muscles use.
PatioLab has "Glycogen Tank: Energy Token Run" and 3999 more activities ready to drag into your lesson and run from your phone in the gym.
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