As I look to push on past 10k, my early research tells me I may need to now consider having access to snacks and fluid during the longer runs.
How does one carry such things? With Christmas coming I can put things I need on my list so am grateful for any tips. Thanks.
If you hydrate properly and eat sensibly, you shouldn't need anything for up to 15K or so. Your body stores all necessities and it's unlikely that you'll have to stop at 13K to have a meal. I don't take any drinks (l don't take solids anyways) for as long as HM and my body doesn't seem to mind but this is not something I would recommend because we are all different. Try and experiment. Go for a decent tempo, non stop 10K, and listen to your body. Thirsty? Hungry? Dizzy? Work around it. I only take Tailwind drinks and managed a full marathon just with that. However, many long distance runners will need solids. Build up your distance and see how it all goes. Don't be too adventurous and hit the road with no fuel, that can be no fun. We all find a way in the end.
This is very popular. Don’t use water alone though as it’s got a plastic taste but fine with anything else. I need fuel for runs beyond 14k but everyone is different.
To stop the liquid sloshing about, turn the bladder upside down and suck the air out 👍🏽
I have a flipbelt (bought from Amazon) which is enough to hold my phone, tissues, clifbloks (energy chews) and a small (150ml) flip bottle of water or tailwind. That's fine for most of my runs. But as I went up to HM distance I needed more liquid on the long training runs so bought a hydration pack and fill it with tailwind. For races I just use the flipbelt though as water is provided and I prefer running without the hydration pack.
Like mrrun says, you don’t really need to fuel-up for short distances. I eat a few gels on half marathon race events (a couple before the start and another at the halfway mark and carry that gel in the key pocket of my shorts) but don’t in training. I don’t take water with me on training runs up to 21km either (but I live in Finland so it’s not warm/hot/25-30 degrees apart from mid/late summer - when I take my running pack with hydration bladder inside). I do take a drink on longer runs than 21k (or know I can stop at a shop or sports centre for a drink at some point). I did do some walk/running across Spain last summer when I took my running pack with bladder to hold a change of clothes a few snacks and 1.5 litres of water - 6l capacity Rev 6 by Osprey. But running in hot climates is a different story.
...So on the whole you have to see what suits you. It makes life easier if you find you don’t suffer from the need to eat nibbles and drink loads of water etc. However, if it’s warm weather I’d always make sure you can stop at a shop to buy a drink, or else get a belt that can carry a water bottle or use a hydration pack if you are running in a more remote areas on very long runs.
Maybe get a super- cheap bottle belt with a pocket (the sort they give away for free at gyms when you join/sports shops have them in the cheap bargain bins at the entrance) then you can take an few bits n bobs and a drink out with you until you get to know how your body reacts on longer runs. You’ll probably ditch-it with experience, except on warm days imho.
I have the lot - FlipBelt (branded and fake), hydration vest, and clip-on belt. I am geeky though, and like gear (rather too much). 😅🙄
My personal favourite for warm weather long runs is the hydration vest. Loads of easily accessible pockets, and very comfy to wear. It would also be handy to wear in cool weather as you could stuff a jacket etc where the bladder would normally go. 👍 The one I have is made by Aonijie. It’s fab. 😀
My least favourite is the branded FlipBelt oddly. I find it fiddly to access things. The non-branded one is a little better, but I’m not a massive fan. I know some people swear by them though.
I haven’t tried the clip-on belt yet - but I was inspired by UpTheStanley and Coddfish at the GSR who wore them, and of course I had to get one! It’s basically a clip-on belt which houses 2 x small water bottles with another larger pocket for phone/snacks etc. Possibly not enough water carrying capacity for the hotter weather.
So have fun choosing! 🎄🎄
I think both bottles hold 600 ml so it’s quite a lot of capacity. Put it this way, I have never run out when using it in hot weather. Probably fair to say I have never tackled a super long distance in very hot weather. I think on a long run it’s always worth knowing where you can top up. I am delighted we now have a couple of water points on Southsea prom.
Hi Joster,
I have a two bottle belt. Which I wear with the bottles and pocket at the back - I find it more comfortable that way, and doesn’t jiggle about so much (which I hate!) it’s got two small bottles and a large zip pocket big enough for a smart phone. I basically train as though I’m doing the event, I have a short break about every 5k, (similar to where water stations would be) take a little water (sips) and depending on the distance aimed for, a couple of jelly babies or gels - I’m finding I’m using gels less and less the more ‘experience’ I’m getting.
There’s loads of advice out there, but I’ve generally followed, you need something on board before you get to the point of desperately needing it, so if you’re more sedate, like me, I need to start fuelling after the first 5k if I’m going for anything over 10k, e.g, 15k plus....so for a HM, I would fuel every 5k or so.
I have got one of those vest things, it’s great, doesn’t move, but I’ve never used it with a bladder (I did have ambition to do VLM at one point.....so got it with the possible prospect of training runs above 20k - that’s highly unlikely to happen now.....). I find my belt perfectly adequate for training over 10k.
I do use electrolyte drinks but usually only carry them in very hot weather or as a recovery drink after long runs (above 10-15k)
Hope you find something that suits
Mx
Thanks all - some great tips here which I will read and digest. I’ve seen the flip belts advertised and my children have got the backpack bladders. I’m going to see how I go as the distances increase.
Ive never had one of those bladders. Got some hand held bottles. I tend to take a bottle that I can throw in a bin or keep re-using til it's knackered. I stash mine down my run bra when it's empty I've got several soft flasks too which squash down to nothing and can be safely stashed in your pocket. Easy to wash etc
Snack wise, I'd rather take one or two if I know I'm out beyond the hour. I've felt ravenous at 8k! that's even after my bowl of porridge. Pockets! I got for run tights\capri's etc which have as many pockets as possible. run jacket ditto Trail run packs (vests) are a good idea but many tend to be stupidly expensive. There was one on here recently which looked good and was popular. Saw loads of them in evidence on my marathon the other day. It's the Aonijie which is for sale on Amazon Water bottles fit in front and there's room for a bladder in the back. I've put one on my Christmas wishlist
Tis the season for getting kitted out with run stuff. You have to be very, very good though x
I found that I could go to 12k without anything, but then the energy dropped quickly, so I tried Tailwind. Now I carry one of those bottles which are hollow in the middle if you know what I mean and sip from around 9k. I hardly ever even eat less than 2 hours before a run and never during a run, but I’m sure that’s a very individual thing!
As mrrun and Lordi have said it is not necessarily a prerequisite that you have to take either water or fuel - or indeed both.
The advantage of building slowly (10% per week) - besides injury prevention - is that you can test yourslef a little extra. For example, if your running 10k and feel fine, chances are the following week whe you do a long run of 12k you will also feel fine. However, if you get to 14k and feel a bit wiped out, then the following week you can take something with you for your next run.
THe advantage for me of not taking anything is that I am more inclined to keep my long runs slow and not push myself. However, if/ when I feel I need water I always do my training runs in loops around where I live so I check past my house - I prefer this to the faff of carrying gear with me.
I have a Lava Activ belt. It’s sturdy neoprene with a zipped pocket and 2 water bottles, fastens with a push clip. It doesn’t move around. I use it for long runs and in hot weather. I find I need fluid if I am running for longer than an hour (longer than 30 minutes in heat). Food is different, you need to take it before you feel the need or else it’s too late. I would say if you are running for 1.5 hours or more, taken fuel after an hour. I personally don’t like gels but have had reasonable success with cereal bar type things.
I'm a hydration vest fan, not a "backpack" mind you, those are too bulky. A hydration vest is very close fitting, you forget its there.
I have 2. One with 2 x 500ml bottles that go in the front pockets with extra space for snacks/rain jacket etc. This one does for 2 or 3 hrs.
The other has a bladder and I can carry up to 3l fluid in total and has more storage space and will do for 4 to.... hrs. 7 is the max its done.
I tried waist bottles, they moved too much.
Small soft flasks are useful for short runs if you want the odd sip, just shove in a pocket or even into a bra.
Everyone is different though, you have to find what suits you.
I like Science in sport tropical Energy hydration powder.
I also like high 5 neutral hydration tabs in flavoured spring water.
I can't abide gels, gross, I like oat based snack bars or nakd bars, that kind of thing, usually 1 per 5 miles.
Experiment! 👍🏻😊
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