Refueling long runs

[ChazzleBerry]

So I have got to the point, especially now its warming up, that I need to consider refueling during my runs. I done 10.5 miles last night as was really dragging after 7 miles. And after my run, all evening I felt physically sick.

This could partly be as I ran after work, so hadn't eaten for a few hours already, and maybe just a banana half an hour before I go would help?

My issue and concern is that I have IBS, so really I'm looking for others who have to be careful with certain foods. I can't have caffeine or sugars, so gels are a no go. The same applies to some sweets, everyone recommends Jelly Babies but I done that once on a run before and did not feel great!

My thoughts are to try jelly beans, or fruit pastels? and the banana before a run... but would love some others experiences and ideas?

*I was doing Bedford HM on May 16th, now doing virtual HM that day* (If we are still allowed out!)

[C3PO Marathon]

As long as it isn't too warm, cheese cubes are good. I brought cheese to the hot London Marathon of 2018, and melted cheese en route was not nice!

[ChazzleBerry 10 Miles in reply to C3PO]

Good idea thanks! although i imagine they will always end up warm if kept in my running belt... will try it though

[misswobble Marathon]

I make my own bars then I know what's in them and it's healthy stuff. Individually wrapped in foil and then frozen in a tupper. You take one out with you and by the time an hour has elapsed it's fully defrosted (even in winter) I don't put chocolate in or on them!

I always eat before I run, especially for any run over an hour. An hour to 90 minutes after my breakfast, which is always porridge and nut butter

A good snack pre-run and which is easily digested is white bread toast and peanut butter. Delicious, easily digested and will keep you going til the hour is up, or before if you're ready. The idea is to refuel sooner rather than later. The worst thing ever is to run out of energy.

I keep handy a stash of Lidl honey nut snack bites from their Greek range (Eridanous) These come in a bigger bag. They do sesame, almond, pistachio and peanut choices. I snip the top open slightly before setting off. These keep for ages on the shelf

Tailwind powder is good but very expensive. I save it for marathon day. There are caffeine-free flavours

Part of the fun of long runs for me is having a snack along the way so it doesn't feel like a boring slog. If the run is really long, I have a small bag of Hula Hoops at about 22km My goodness me, it hits the spot. I don't eat them at any other time

You will, by trial and error, evolve what suits you best. It's a learning curve and part of running Have fun!

[ChazzleBerry 10 Miles in reply to misswobble]

Thanks! Such a great response. I like the idea of making my own little snack. See I tend to have breakfast before parkrun, and would have a slice of toast before an early morning Run, but for some reason don't consider it for a run later in the day... Thanks for all the info

[Dexy5 10 Miles]

I found dried apricots and dates were better for me. Also home made soft flapjacks, which I’d have a bit every now and then.

My OH used tailwind in water and didn’t need any food during 10 miles and HM. He has the non caffeine one. Perhaps go online and check the ingredients are ok. It’s not sweet like a gel.

Good luck.

[Dexy5 10 Miles]

Recipe is

rockrun.com/blogs/how-to-gu...

[ChazzleBerry 10 Miles in reply to Dexy5]

Ooh thanks for the recipe!

[Dexy5 10 Miles in reply to ChazzleBerry]

As @misswobble says, cut up and freeze for when you need them.

[ChoosingLife]

Hi there. I don't normally eat or drink on most training runs and come race day if I'm doing a half marathon I tend to get what I'm given. So generally a bit of a lack of planning and preparation when it comes to refuelling! I've been experimenting as I do want to do a marathon one day. I ran a long run the other day of just under 13 miles and took one hand bottle of low sugar lemon squash and two satsumas. I'm sure others will scoff at this meagre sustenance but having been used to drinking and eating nothing, I think our bodies adapt to'what they're given'and I seem to manage well on very little. After all there's the challenge of finding a toileting location to think of too!

The two satsumas and squash really worked for me at that distance and I have taken an apple and no water before, on a shorter run of 8miles. Have fun experimenting!