I started C25k in March and have worked up to 10k, which I have run a few times and consolidated. I have been on the C25K and Bridge to 10K forums.
I would like to build up distance to HM as I enjoy the longer runs.
I have been lurking on here a while, and seen lots of talk about hydration and food, but I have no idea when, where and how. So far I carry nothing except my phone in case of emergencies (with me or my brood).
I run on an empty stomach normally as I get a bit of reflux if I have food in my stomach.
Any pointers as to when food is needed and what constitutes a good run snack that won't "repeat" ?
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backintime
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Hi!! Good to see you posting here, and planning a half marathon - that's awesome!!! 😊😊😊
Unfortunately I am not going to answer your question 😄 Bear with me...
Only you can tell what is right for you. If you are happy running 10K without any water that is perfectly fine. As you run further, you may find you need to bring some water, or stop along the way to get some, or maybe not - you will find out! (Note, though, that the climate has an influence on this) The same goes for foods. Some people can run a half marathon before breakfast, others cannot. You may find you can do it at a pinch, but you can do it rather better if you eat something. Anyway, again - you will find out! 😊
One thing I will suggest is that some foods are more helpful than others for reflux - rice is a good one I believe, also avoiding caffeine may well help.
But anyway, go out and experiment, and have fun!!!
You can’t run long distances on an empty stomach. Make sure you leave at least an hour before eating and running. Jelly sweets are good, maybe Kendal mint would be great for you as the peppermint in it is soothing on the stomach apparently. I use gels mainly as I don’t like to eat when running. Wiggle has a great mixed box of high 5 gels at a good price.
A good few months. A hydration vest might be useful for you too. Lots of people have this cheap one. Don’t use just water with the bladder though as it can taste of plastic! 🤣
Firstly, well done on getting to 10k! And woo hoo – thinking of longer distances is so exciting.
I second what roseabi says – it is so individual, so you need to experiment and find what is right for you. I always used to run fasted, and still do up to around 8-10k; just coffee and water before my early morning runs. But, I am a thirsty runner, so while some might glibly say that they manage fine with no water up to 10k, I take water for anything over 6k, especially in the summer. See, we are all different!
I also struggle if I eat too much before running, but I have had to think about this as I am now training for a half marathon. I am managing one slice of toast and peanut butter an hour before my longer runs (anything over 12k), and use Tailwind during my runs up to 19k. Tailwind is a powder you add to water that contains carbs and electrolytes. I find that easier on my stomach than food on the go. Oh, and a few jelly babies along the way to give me a boost! I did a bit of experimenting with various things before I landed on this formula.
I'm fine doing my 10k on an empty stomach and carrying no water. But when I stop I do feel the need to drink. I'm guessing that at some point in the near future I will be thirsty during my run. I did run 10k and walk 6k the other day with no extra refreshments without feeling dizzy or faint.
Wow! You must be like a camel LOL! It's annoying to have to carry water, so I am jealous. I sweat too much aaaagh. But have a hydration vest now so am happily hands free. xxx
Haha...I'll have to pootle a bit faster then to sweat more : )
Welcome! Nice to see new faces here! 🤣
I did read something interesting quite recently that talked about hydration. It's not on the day of the run, it's 2-3 days before a run. The run is just the result of an accumulation of either good or bad habits. So sleep well, drink well, eat well ALL THE TIME! A run is like a dentist, they both know you haven't been looking after yourself, no matter how much you brush your teeth on the day. 😂
For me it's pretty simple.. a banana before a run and a coffee.. (Caffeine is good for running) I'm sorry, there's better people to advise about eating on the run, I don't think I've ever done it. I'd probably choke.. Can't see why a drink can't supply what you need.
Hi all. I am also about to start HM training having completed a month of 10k consolidation so these responses are really helpful. Hoping to get to that point by March, taking it nice and “easy” by adding in a couple of km each month. Particularly interested in when/where to eat/drink on the longer distances. Probably a stupid question, but at what intervals/distances would you consume a gel?
Yep as said, trial and error, everyone has different likes and dislikes and what works for one makes another ill.
I really don't like the texture of gels, it feels like a punishment. I like nakd snack bars or graze bites or frusili bars. I carry flavoured water with Zero hydration tablets in with no taste just the electrolytes up to 2l depending on how long I intend to be out, science in sport energy drink (500ml) and plain water (500 ml). I find a snack roughly per hour or per 5 miles is about right for me. You don't want to wait until you feel hungry as then it's a bit too late, you want to try and stay just ahead of your stomach.
It can be motivational when used in a reward system too... once I get to 5 miles I get to eat that... yum!
Practice eating and drinking on the go... carefully and with caution! 👍🏻🤣
Like lots of the others, I don’t need water up to 10k, but anything over that I take some in my hydration vest. Just a cheapie, but it’s comfy and hands free. I keep a separate water bottle in the car which contains electrolytes too. I guzzle that on the way home from a long run. 🏃♀️🏃♀️
My snack of choice is jelly babies! I start nibbling them from about 8k onwards. 👍
I only ever have a cup of tea and a banana before a long run, no banana before a shorter one. Experimentation is the key!
I agree you should just figure out what works for you.
I run before breakfast too. I take no water and have run 11 miles in training without bother. When I finish and get home I am thirsty, but I don't always need to eat straight away. I keep well hydrated every day and have half a glass of water before I run.
Too be honest, if I had to carry water every time I ran I am not sure I would bother. It seems too much faff.
On my HMs I take water at the stops. As they are later I do eat breakfast earlier. Usually a couple of hours before.
Thanks, it's good to know that there is such a wide variety of options, no absolute minimum on what you need.
I will take the suck it and see approach
What I do for long runs is carry a bottle of Tailwind (has electrolytes and calories) and a naked bar or two. Both are easy on the stomach (mine anyway). I can't run on an empty stomach. If it's not too hot I can run 12k without fluid. If it's hotter and/or over 12k I drink a little at a time over the run. It's trial and error. I've used gels but the texture makes me gag.
No. I have a bottle with a fabric handle. It will carry enough for a half marathon. It has a zip pocket that is large enough for two naked bars. I have a hydration vest too but haven’t used it this year, as my training is based on a lot of slow running, so I seldom go far enough. It was brilliant in last years heat wave though, when I was doing a lot of hilly trail running 😊
Not an experienced runner at all, but I have just started to carry water and Kendal mint cake on my longer runs, I am ok without either up to around one hour running, but have found that a small piece of Mint cake around 3k has stopped my normal struggle between 5-6k, I run just under 8min per k. Water has helped me in the past when Hill walking, definitely makes climbs easier.
Did I mention I ran for two hours non stop yesterday 🤔 first time to 15k so think plan is working !
I sort of want to go slower as I think it would help, although I’m not exactly a cheetah, but seem to get into a groove where my speed/pace stays constant, even up and down hill doesn’t make a huge difference. Perhaps the music I have is the culprit as I do tend to run to the beat. Discovered happiness is your most inspirational track starting just before the last hill😀 Thank you Enya for Newgrange 👍
Everyone seems to say speed comes eventually if you just keep doing longer distances. I tried speed intervals, hated every minute so gave that up, also tried pace intervals, and didn’t feel happy with them, so have gone back to just running what feels comfortable and stop worrying about speed. Distance for me is king.
Definitely good to try different things. Porridge with honey at least an hour before I run and a 750 ml water bottle on a belt pouch slurped as necessary as I run seems to work, up to a slow 18k so far anyway. I don’t notice the water bottle at all, except when I didn’t put the lid on properly and I had a cool stream dripping down my leg 🙄. I have been choosing cooler days for longer runs, so that will have helped. 😊
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