So I managed 12k today and might attempt a bit longer again next weekend with one or two shorter runs in between.
Up until now I haven't bothered taking any liquid or food during runs, I have just been downing a pint of water just before.
I know very little about this but does anyone have any advice about at what distance it is advisable to refuel during a run?
Appreciated.
Well done on your 12k Chris! It is such a great feeling reaching these distances, isn't it?
For myself, I find I need to take a fuel source for runs over 10k. I really like the Tailwind Endurance fuel, as recommended by someone on the Marathon forum. It is a powder you add to water and isn't sickening sweet and less likely to cause GI distress like some of the sweeter products can cause. You can adjust the amount of powder used based on what type of run you're doing. I also toss some mars bites in my running belt that I eat right after my long run before my drive home, but I struggle with low blood sugars. Some will use them or jelly bellies on the run, but I'm not talented enough to eat and run, I struggle enough with drinking and running. The Endurance fuel is supposed to be all inclusive making other products not necessary. If you are using gels, it is really important to wash them down with water and, if you're body isn't used to them, they can cause some gi distress which isn't fun on a long run :(. I also need to eat prior to heading out for a long run, so try to plan my run a couple hours after having a well digestible breakfast like eggs and toast or peanut butter and toast.
Thanks so much for such a detailed response and yes i really enjoyed my run today, i am finding it is as much a mental as a physical battle!! I will look into the Tailwind Endurance fuel 😁
I did a full walking marathon a few years ago and was using gels and chews in training and was very aware of the water I took with all of them and didn't suffer any gi distress but the Tailwind is a lot easier to use. I don't bother taking regular water on my runs anymore. Come summer and warmer weather running, I may take both on my runs, but will see. It definitely is a personal preference thing but I'm a believer in the Tailwind product. I'm in Canada and was able to order online from a nearby running store, but it was somebody on your side of the pond (misswobble, I think) that recommended it to me so I'm sure it must also be available there.
So you take the Tailwind during the run or before?, or both?
I take it during the run. I try to be well hydrated prior to a long run day by being aware of my water consumption the day before. It isn't always possible in my line of work, but I do my best. The Tailwind is a combination of simple sugars, salt and electrolytes to provide quick energy and replenish lost electrolytes/salt from sweating.
Perfect, thanks again.
I have yet to fuel my runs. I have run 10 miles without water or any other boost. However, I guess we are all different. I am curious as to why you drink a whole point of water before your run. I have a small glass on my way out but fear a pint would sit on my stomach. Have you found this a benefit?
I’d be wanting a pee if I drank a pint, I’ve had a Prostatectomy so liquid runs through me 😱
I have just always done it for 5k plus runs, not sure if it is the right thing to do!!!
If it works for you - why not.
I was fine running 8 miles (13k) or so without fuelling but I did find I was flagging a little at the end. Now I am running 10-12 miles I have introduced a fuel strategy. Prior to going out I eat a weetabix and small banana with some water. At about 6.5 miles I have a caffeine free isogel which doesn't require water. This is enough for 10 miles. If I do 12 miles I have a 2nd isogel at 9 miles. Essentially I fuel at 1hr then every 30 mins after. I suffer with ibs but this works for me without any stomach issues.
For longer runs now I carry a drink, I mix 275ml water, 125ml orange juice and a pinch of sea salt.
I take some with me and drink the rest on return home, I also carry a few raisins in a pouch which I start eating at aprox 6 miles out
I have tried sis sports gels on the longer runs. I just take one in my pocket and tear it open as a treat half way round. Seems ok.
Official races of distances over 5K in the UK are required to offer water at 5K intervals. So either gels or water (or both, gels are fine but if you are sweating, they won't replace the actual water you are losing through sweat!) should be part of a person who runs longer distances kit.
I haven't used anything on my runs so far, not even water. My 8km jog last Tues that accidentally turned into a HM was a wakeup tho as I felt slightly "bonked" around 18km. I hadn't had much to eat beforehand though, so will ensure I do next time. I don't like the idea of carrying stuff along with me but may take a few glucose tablets along on my next long run. I used to carry water and food on long bike rides years ago 50-100 miles. A Mars Bar was the best pick-me-up for a serious shot in the arm.
Edit - Will need to renconsider water in warmer months tho...
Well done.... I take something if I’m out for more than an hour and a half.... usually water and a few sweets. I’ve experimented with lots of things but this remains the best combo for me. I suggest trying different things out till you find what works best for you.....
I do think you need to experiment as everyone is different. Some can run long distances without anything others need constant fuel.
I use to have a calculation that worked out, based on your weight and weekly mileage what extra fuel you needed. I'll try to find it.
But after various experiments I find one date (pitted) and a slug of water every 20 minutes works well for me but I generally don't take any extra fuel for runs up to 12K. You need to start the fuel before you need it so again you should try this out for yourself. I take my first date at about the 6/7K mark. But you might need to take your earlier or later.
What constitutes a 'longer run' is obviously going to differ in different people's eyes. After about an hour you should take on board water as you will be expelling water through breath and sweat. Your body has easily enough glycogen levels to sustain you for a couple of hours of moderate steady state exercise though. Marathon runners don't actually bonk until usually around the 18 mile mark, although given the time it takes for glucose to be digested and available however, need to be be taking it on board a good 30-45 minutes prior to the tank being empty.
Anywhere over 2 hours and topping up with a couple of jelly babies or dates may help, although more as a psychological boost rather than a physical need. Chucking down gels in a 10k is totally unnecessary, and yet you see the floor littered with wrappers at any organised race. There is clearly a direct correlation between the type of person who feels the need to be squeezing liquid sugar down their throat at a 5k fun run and the type of person who finds it acceptable to throw their litter on the floor.
Agree with Rignold. Racing marathoners do indeed need sustenance along the way to avoid "bonking" (not talking about hydration here, that is another matter) as they are running hard and do use glycogen from the blood. But for "non-racing" " conversational pace aerobic long runners , most of our energy during a long run should be coming from our body fat - at least in theory. In practice however, it is very common for people to simply run too fast/hard on their longruns and they do indeed use glycogen. I have committed myself to REALLY slow down to conversational pace for all of my runs (except for one hard tempo paced 5K at parkrun each week) and it is at first surprisingly difficult and painful to do ( especially in the legs Department) but I believe I am slowly acclimatizing to it and it is becoming easier . It is also surprising just how slow I have to run to stay below that ventilatory threshold , which is confirmed by my ability to sing and talk incessantly ( I am a good talker!! 
) and keep my heart rate very low. I do this by running twice each week with runners who are slower than me - it is very hard to find people like this!! and a third time controlling myself with my HRM. No need for carbohydrate sustenance along the way - but do need water and electrolytes due to my extreme sweat loss.
I try to keep it simple. For any run over 10k (say 15k - HM) I take an isogel every 5k with some water. I start taking gels at 5k as it takes a little while to take effect I think. I also carry some sports beans or jelly babies. I like the isogel's as they are easier to swallow as they are a bit more "fluid". Come the warmer days I will certainly take more liquids with me in hydration back pack and incorporate supplements and electrolytes.
I might be an anomaly here but I bring actual food with me on my long runs, along with water, a wee rain jacket, and warmer things (light gloves, buff, etc). I have a little running backpack that these all go into.
My longer runs are between 12km - 20km, and many of these long runs are in the mountains/hills, on and off trail as I'm training for a mountain half marathon. I have a slow pace, so I'm out for a long time in the hills- hence why I bring layers/food/water.
By actual food I mean things like - dried fruits, dark chocolate, cheese, banana, peanut butter, bread. I am reluctant to buy gels/powders as I avoid processed food. Also, it's expensive!
Thanks to everyone for all the tips and advice 😁
I took some sweets once. had a slight trip swallowed it whole...thought I was going to choke and die but I'm not up to 10k yet 🤣
Words of warning!!!
Wow, what a great response to your post! I've gone up to 13km without taking water or food with me. Felt OK at the end but don't know at what point I would start to feel wobbly if I had carried on.
I think good hydration before is more important, and that means the day before if you are a crack of dawn runner. I have a small glass of water before I set off and that sees me through without needing a wee stop (a stop to wee, not a small stop for the benefit of our Scottish friends!)
Beware the laxative effects that some of these gels seem to have, particularly if not taken with enough water. I am too scared to try them.
Hi Chris! I just have a small glass of water and sometimes a banana. I always carry haribos, or jelly beans though just for that sugar boost!
Happy running😆😆
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