Hi all
I am following Ju-Ju's magic running plan and this morning did the 6K run of week 2. My question is really, up until now, I have not carried any water and I tend to run first thing in the morning, fasted (apart from a cup of coffee). At what point am I going to either need to take water, or have some fuel beforehand?
Many thanks
I did the whole plan without refueling and have since gone on to 12k without water or food. I run very slowly though...12k took me 1hr 50...
I think it is individual, I asked the same question on the HM forum and everyone does it differently but the common thing was they all do it to their own personal needs, doesn't seem to be a one size fits all.
I suspect the weather also impacts the need for water
Your need for "fuel" will depend a great deal on your diet. If you're keeping carbs low, there should be little or no performance difference between your fasted and "fuelled" state because your body will be very good at burning fat at a high power output. If you're generally eating a lot of carbs, you will most likely need to eat a modest breakfast before a 10K+ run, and you'll want to carry some glucose gel, nuts, or a similar snack if you intend to do half-marathons at some point in the future.
At 6K though, I would just do whatever feels right!
Whether you need water will depend on your pace. Half an hour (5K) is fine for me without a drink at roughly 12METs (average), but I think I'd want some water available if I were heading towards 10K. Having said that, I've heard Kenyan runners train without drinking for the whole session, and then drink loads of tea afterwards. As backintime said, I don't think there's a cut-and-dried answer here.
Thanks very much. My diet is not keto, but generally low in carbs. Following weeks will obviously up the distance and I want to make sure I'm doing the best I can for a good performance.
I don't run without fuel since I fainted in the gym after a treadmill session without breakfast! Pre-parkrun it's just a Mars and orange juice an hour and a half before, and a banana just before the start. For a 10k something a bit more substantial involving fruit and cereal.
I carry a mini-water bottle on my belt if I'm going much beyond 5k, and recently started carrying an energy bar when going beyond 10.
Incidentally, you might get more informed (if probably contradictory 
) responses if you posted this sort of question in the Bridge to 10K forum rather than here.
Good luck!
Good point! Thanks!
Great progress, well done. You are qualified to post on the Bridge to 10km forum, too, if you want to.
Without knowing it, you've taken water on every run that you've done up to now. The water and fluids that you drank yesterday got into your cells today, and provided them hydration whilst you ran.
You won't really need to carry water with you on a run until you are regularly running over 10km (and even then, only if you want to). I've never, ever taken any water with me on any run that I've done (OK, 18km is my maximum distance). Occasionally I'll grab a slurp of water during a 10km race but I hate to carry anything in my hands when I'm running. On very hot days I try to find a shaded route (we have a lot of green lanes around where I live) but I suppose if I was running in the direct sun I'd consider taking water with me. But actually I'd delay the run until the cooler evening, or go first thing.
As for food, you'll know during a run if you are getting hungry or have low energy. If I run first thing in the morning (mostly when I am in a foreign country on business) I'll just go out after a swig of water, and then shower and head down for breakfast once I'm back. There is no hard-and-fast rule. Why not keep a running diary and make a note of what you ate (or didn't eat) and how long before the run. Over a period of a month you might find a combination that suits you.
Brilliant advice and info, thank you.
That is covered, along with many other topics, in the guide to post C25k running healthunlocked.com/couchto5...
I just try to drink well the day before. I'm generally up and out by 06.00, so I don't have anything, I haven't ever done more than 10k though!!
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