I am running 11+ km regularly since last 1 month or so. Till I was running 9km, I wasn't taking anything during run, not even water but since I started 10k+ I keep a water bottle with me and drink at each km after first 5-6. I think I need some refueling as well, I read about some energy gel/drinks, but not sure if I should try them.
I quite sugar completely some 6 months back so don't want to take anything which contains sugar, though I am ok with naturally sweet i.e. fruits/fresh juice. Is it ok to take juice instead of water to keep up the energy or to get energy boost?
Can you please suggest if there is any other energy booster without sugar?
I am targeting first HM this year in September, so preparing for that.
Written by
jrunner
Marathon
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At the moment I'm doing without but as the weather warms I'll probably take on some water. I've started carrying a handheld soft bottle just to get used to it as I run.
I think 50:50 orange juice/water with a very small pinch of salt is probably as good as any shop bought drink but I haven't run far enough yet to need it.
I will try it today evening or tomorrow morning. I started need for water and energy boost as temperature is warming up, though it's cold since last 2-3 days, still I think it's better to take water to avoid fatigue.
I use dates, just one date each couple of k does the job for me. I chop it into four pieces and make a three sided foil parcel to sit inside my running belt, Raisins are also good, just those individual little packets are easy to carry.
A little orange juice topped up with water and pinch of salt is great or maybe try a High5 tablet dissolved in water for the electrolytes.
Everyone is different so try a few things to find the best for you.
Can I ask what makes you think you need refuelling?
I have run 18km long runs in training for the last three weeks. I take no water and no 'fuel'. I run before breakfast. Now I know everyone is different but I use it to illustrate a point that not every run over 10k demands fuel, so before you get into the habit of taking these things it is important to make sure it is because you need them rather than because you feel you should.
Good point. I ran couple of times 11+km without water and as usual before breakfast, but as temperature started rising I started to feel exhausted and completely out of breath for 5-10 min when I reached back home. Also I read on various forums that any run over 40 min, you should take water/energy booster specially when training for longer run. I am targeting HM so working on different ways to keep energy and stay hydrated to run over 2 hour
Brilliant as long as you are doing whats right for you you can't go wrong. I have not read the "runs over 40mins advice." Most sites tend to suggest only fuel for runs over 2 hours. However, taking it around 40mins in to the run would be sensible in order for it to 'kick-in' when needed.
I think the orange juice idea is fine. But I feel duty bound to point out that orange juice, dates, and raisins, all contain sugars (sucrose, glucose, fructose etc.) - and it's fine! Carbohydrates in the form of sugars are by far the best energy source to take during an endurance run. Also, you shouldn't really be considering limiting your energy intake (calories) during the run-up to a race.
Another thing to consider and train for is the time of day you will be running your half marathon. Personally I find I don't really need to eat during a 2 hour run (I do eat beforehand though), but I find that if the run takes place close to a time when I would normally be eating, I will start to feel hungry. For example my last half marathon started at 10.30 am so I finished at about 12.30 which is only half an hour before I normally eat lunch. It calms my stomach to have a little bit to eat in this situation - two jelly babies in the case mentioned. Also if the race is later in the day you will likely be eating breakfast, so you should figure out what food works best for you at that time too, and practise running a couple of hours after you've eaten.
Everyone is different, so experiment - and have fun 😊😊😊
What about natural fruit bars like the naked bars or they do ones for school kids which are natural fruits rather than added sugars?
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