First up a quick request for a few more 🎶 tunes 🎶 for the HUHM/10k playlist please, and if you have a snippet we can include in our audiotrack do please send me a message via chat 😊😊😊
I've been thinking a lot about fuelling now I'm finally back into double digit runs again. For anyone experimenting with this for the first time, we discussed many options in detail in this post healthunlocked.com/marathon...
For the last three years I have relied on one particular caffeinated energy bar to kickstart my runs; it's become a security blanket, a talisman for a great run; one bite and I'm instantly rising to the occasion😍. I don't have to wait an hour or more to digest it, the psychological effect is instantaneous and I am raring to go within minutes of finishing the bar!!! Sadly it has been out of stock since the first lockdown and, reluctantly, I am coming to terms with the idea that once my stash is gone (I bulk bought from Germany last year, but even that source has now dried up) I'm going to have to try something else. So, what do you recommend? How do you fuel your long runs? What wakes you up and gets you out the door in a hurry?
Here's to another great week whether you're running, cross-training or resting!
I think I need to carry a spare pair of legs, mine wore out on my long run yesterday. At one point I slipped and the useless worn out things were too slow to recover and I ended up with gravel rash, a mouth filled with enough soil to plant tomatoes, a fat lip and a loose tooth. Worst of all there were witnesses (but they can be silenced).
Humour aside (well and truly when I hit the deck) I think I may need to look at this.
There is a local shop that purveys these sorts of products but the name "Mutation Lab" puts me off. I kind of get the feeling if I go in I will come out covered in tats and looking like Arnold Swarzenegger after 10 years in a high security prison.
Ouchh! That sounds nasty - particularly the tooth. The make of my missing bar is SIS - science in sport. I suppose some marketing thought that was a great idea but to me it screams 'artificial chemicals' - don't think I look too much like Arnie though 😆
Oh gawd! You have my sympathy 😤. I’ve been there. Broken teef, rearranged my features, Casualty ☺️😁. I lost weight mind you as I couldn’t eat solids for months 🙈
I hope you’ll be re-shod and back out there soonest 👍😃
I can relate to the need for spare legs!! Sorry to hear about your tumble. Did you do that thing where you get up and pretend nothing happened & nothing hurts because people were watching! Maybe the Mutation Lab bars works grow you those extra legs!
Hi Linda and HM running friends. I’m not planning to do a long run this week, but I am running every day (including some interval training 🥵) which is in my plan. I’ll have a day off running next Tuesday(but I’ll walk instead) then up to 18K next Wednesday🤞 I’m sure I’ll be ready for the HM at the end of the month, which will also be the conclusion of my Lands End to John O’Groats virtual journey🏃♂️👍
In terms of tunes, I like ‘Sitting down here’ by Lene Marlin. Also, given that we’re running more outside now, how about ‘Blame it on the weatherman’ by B*witched and ‘Always take the weather with you’ by Crowded House? 🎶 🎵
That's quite the running plan! Mine is very minimalist in comparison and I really envy people who can regularly run consecutive days without injury🙃. How do you fuel all that running? Great tracks - I'll add them in!
Thanks Linda, I’m a Data Analyst by trade so spreadsheets📈📊 etc are ‘meat and drink’ to me. I enjoy designing plans with multiple colours, formulas etc so I can chart my progress. I find it strangely motivating too. I’m sure there’s some deep psychological flaw in there somewhere!😂
I did a 100-day running streak last year which culminated in a HM so it doesn’t seem to bother my body too much (touch wood!) 🏃♂️😳
I do drink quite a bit of water on longer runs and I sometimes use Torq gel on longer runs too. Other than that, I don’t eat particularly healthily but I do try to eat pasta regularly.
I guess I’m just made for running by some strange quirk of nature?🤔
Hi David, I agree with Linda - I too have a dream of running every day! Sadly, I’m not sure my body would allow this without complaining loudly! Good luck for your 18k next week!👍
I think we have a pinned post for the peanut power bars. I’ve just bought a fresh pot of whole Earth PHB to make another batch. No artificial additives😃👍💪. Other than that I use the Tailwind sachets for the longest training runs. Zero high five tabs for warmer weather runs 😎. A few Haribo’s in my pocket too
I’m off out this morning in my new Ons 😃🏃♀️🏃♀️🏃♀️🏃♀️
I see the words peanut butter and run a mile. I know everyone says you can't taste it, but I bet I could. I really should have a go at making them and then i'd know for sure 🤔
I made a fresh batch recently too misswobble !😃 Like you, I carry Tailwind which is really all I need but it’s kind of nice to tuck into something a bit more substantial sometimes! 👍
Erm not sure yet 🤔. I’ve run in them twice. They seem minimal to me as a daily trainer for the marathon. I’ve not run further than 11k in them yet though. They seem more like a racing flat to me
We’ll see. I’ll put 50 miles on them and then review how I feel about them 🙂
Hi, I've got to be careful what I eat so some of the nutty/seed bars are a no no but recently I've been trying to find things for my longer runs and discovered that I can tolerate half a toasted bagel with some strawberry jam on before I go out which I think has helped me with my energy. I don't eat jelly babies because I'm vegetarian but found a sainsburys own brand of soft jelly fruit sweets that are lovely and I eat a few of those after about 1.5hrs and after a while I'm sure I can feel a little boost to my energy. I tried SIS gels recently too because I found them on offer at my local supermarket but they're a bit urgg!! I bought the lemon and lime thinking that would be tangy and nice but they're truly weird to eat so not sure about them.
I've got a bit of a strange/random playlist myself not sure anyone else would want to listen to any of them
No, I can't bear the taste of any of the gels I've tried (and that's not many because I thought they were truly awful). One of the great things about my bars is that they are espresso flavoured, so don't taste so sweet as many energy boosting snacks.
Strange/random is good - something to distract and grab your attention 👍
Good to be Alive (Hallelujah) by Andy Grammer is a track I always enjoy on my playlist (along with my beloved T Tex. I Love to Boogie my favourite.)
I don't eat more than a banana before a run. Is that bad? I do make sure I've had plenty of complex carbs and lean meat the night before (I'm mostly vegetarian).
The last time I did a half marathon I took wine gums, which was a mistake when I discovered I can't breathe and chew at the same time and nearly choked. I was eating one every km after 10km.
If anyone's got any suggestions for something a bit more melt-in-the-mouth, I'd be happy to hear. I'd love chocolate, but I'm guessing it would be a bit messy in my pocket. 😊
Oh wow, that's amazing. I became very lightheaded and faint after my first 12 km run so have always paid attention to eating something before/during a run. It may have been heat rather than lack of food, but I don't want to find out the hard way 😃
I seem to get an energy slump at 12k so just take Tailwind to sip from around 9k on a long run. I’m currently running to the It’s A Sin playlist on Spotify - loads of great 80s songs!
I've gone off tailwind for some reason. I know it's famously not supposed to, but it seems to make my tummy do somersaults and that's the last thing I want on a long run. My bag is about to go out of date! I'll take a look at that playlist and cherry pick a few tracks, thanks!
So great to read about everyone's progress! I'm still in single digits, so no HM and no need for extra energy just yet but I had been thinking about nutrition before I had to put my training on hold. I'd be interested to read what other vegan /plant-based runners do. Thank you for that link to the power flapjacks, it should be easy to veganise the recipe 😃
One song that really works for me when I'm running is Horizons (freedom is here) by Tim Myers. It's not the kind of music I would usually listen to but for some reason it always gives me a lift when I'm out for a run, especially if I'm struggling! And of course, Hey Jude by my fave boys 🎶🎶
I like gels myself (which nearly all are vegan anyway); but if not things like Nakd bars are great Additionally right now I'm also eating copious amounts of vegan sweets on my long runs! I've been finding more and more lately at the supermarket and they are such a boost to have! I'm currently eating my way through a bag of jelly snakes
If you like something more natural I also really love dates to have along the way, or some other dried fruit like apricots.
11.5 miles last week including a 10 mile PB had me smiling and feeling more confident about the big one at the end of the month. I usually listen to the radio whilst running and found myself weirdly energised when Julie Andrews "The Sound of Music" started playing?
My long runs include 1 or 2 Clif Energy Bloks from 7 - 8k. They're easy to suck/chew and do seem to give me a lift.
Wow, that was definitely a confidence boosting run, well done! I like Clif bloks too - although they are very sweet!!! And yes, why not - the sound of Music can be in there too !!!!
I very often run on an empty stomach, though I usually drink water and maybe fruit juice just before setting out.
As already noted elsewhere, I loathe gelatinous and rubbery textures so gels, jelly babies and Haribo are out for me.
I take dried druit with me, shoved elegantly into a plastic bag in my flipbelt. I've also just ordered a Decathlon trail back pack, sale bargain at €11.20, as I'm thinking I should really take water too.
As for HUHM tracks, may I suggest 'Running on empty' by Jackson Browne? Also love running to 'The boys of summer" by Don Henley, though it'd never be on my Desert Island Discs list.
An oddball suggestion too: the Voces8 version of 'May it be' (has to be Voces8, nobody else, sorry!) It takes me to a very good headspace for running, and the lyrics contain what I'd wish for those doing the HUHM. However it's hardly an upbeat tune 😉 and certainly won't be to everybody's taste. If at all, maybe at the very start, then people could easily skip over it or use it as a warm-up.
David_G , there's something about the combination of the guitar and drums, and that line 'A little voice inside my head said, "Don't look back, you can never look back"' which always gets to me 😀
For a morning run (which is most of the time) an early coffee and a banana around 30-60 minutes before I go seems to work for me. When I do longer runs (over 10km) I put jelly babies (naughty but nice!) and dried apricots - surprisingly refreshing on a long run - in my belt . With a few sips of water that seems to see me through....
I have loads of gels in the cupboard. Got sent masses of free samples when I organised a big cycle but as I wasn't one of the cyclists I never tried them, gave most away and still seemed to end up with lots spare. They may now have gone past their best date. I am nervous to try them, I read somewhere that they can play havoc with your digestive system on a long run the thought of which just put me right off.
I did try a Clif Bar once, not to fuel exercise but out of curiosity. It was nicer than I expected but I cannot comment on whether or not it made a difference!
I don't have any tooons, sorry, I am currently a podcast/audiobook listening gal!
Good idea - I may go back to a banana pre-run. It's what I did in the early days of running. Most gels are pretty yuc in my opinion so the cupboard is the second best place for them (with the bin being my preferred place)!!! I know my energy bar definitely boosts me when I'm on my bike, so am assuming it does on a run too - and even if I only believe it makes a difference, well that's a win in itself given how much running effort is in the mind 😃
Definite no to caffeine for me, instant runner's trots! So far I've tried fruit pastilles (good for quick energy, less good on slow release) and harvest crunch (seem to do the trick). I've heard turkish delight is very good because of the sugar and gelatine, though I think they'd get a bit messy! I've just got myself a decathlon trail backpack which means I now have somewhere to carry what I need!
My knees are definitely getting stronger so I'm picking the distance back up again, not sure if I'll be up to HM form by the end of the month but will see how I go.
Hmm, I have a pretty eclectic playlist, but some of the ones that really get me running are Brazil by Pink Martini and Ute Lemper singing Kurt Weill's One Life to Live.
In other running-related developments, my club is doing a strava local legend challenge this month so I'm trying to fit a few of the local segments into my schedule.
That's one of the benefits of caffeine in the energy bar - which I tend to eat before leaving - wakes the digestion before going out 🙈 Good to hear you're picking up the distance again, that's great news. Thanks for the tracks - I'll add them in
I've heard that but it definitely doesn't work for me - I was finding my morning coffee was giving me an upset stomach in my afternoon/evening runs. Now I'm on decaf and things are much better ☕
Hi Linda - thanks for the update. I've only used energy supplements for cycling previously as I'm a newbie runner (c25k last year) and haven't hit the long distances yet. I usually used Zero electrolyte tablets for drinks (adding to water) and a few High5 gels which I didn't particularly like but they were useful on long rides. I did like the CLIF blocks - especially the black cherry which contains caffeine.
I've had an easier week run-wise as I had my covid vaccine on Wednesday afternoon. For some reason I couldn't sleep at all that night so I was totally wiped out yesterday - felt like extreme jet-lag with a mild headache and sore arm. Slept like a log last night so felt much better this morning and went out for an easy 6kish run on trails which I don't usually do. My HM plan keeps getting disrupted so I'm still languishing in week 7. No rush I guess! Have a great weekend everyone 🏃♀️
Languish away! Much better than overdoing it!!! Glad you're feeling better today.
I like the black cherry Clif blocks too but they're so sweet there's a limit to how many I will eat (certainly not the amount it states on the packet). I also like the Gu chews - Blueberry & Pomegranate - but also very sweet!
I'm meant to do a 9 mile run this weekend but it's been a bad week tummy-wise so not looking forward to it. I'm going to try the electrolyte drink I use for long bike rides and keep fingers (and maybe legs) crossed. Anything over 5k and I'm searching for some dense undergrowth. It's definitely the jiggling action of running as I can cycle for 50 miles without incident, very frustrating.
Not a lot happening here this week for me, I’m afraid. Having hit 10 miles in training, my knee has decided to complain a little (IT band again I think) so I haven’t run for just over a week, in the hope it will settle.🙁
I am planning a short trail run this weekend to see how it is and will then proceed - with caution. 🤞Although I’d still like to run the HM at the end of the month, I won’t be pushing the distance if it means aggravating my IT band. I have been good for so long..! 🙂
I hope this weekend's run goes well! It's great that you spotted the issue, knew to rest it and have rested it! You deserve for the problem to go away now (waves magic wand) 😊
CBDB did a handy post over on strength and flex about knee exercises which I've been doing lots of lately - seems to be making a difference to my knees. Hope you're back out and pain free soon.
Do my long runs after a breakfast of berries, omelette and porridge ( that's microwaved oats in water, none of that instant rubbish). I drink 1/3 pint coconut water topped up to a pint with tap water. Really because I don't much like plain water and am rapidly going off coffee. I try and allow a couple of hours for that to filter through before I set off. I find that, along with a litre water bottle, is enough to get me to HM distance.
I pushed yesterday's run beyond HM and seemed to have fuelling problems. I only carry a small pack so can't carry much. I did take a packet of hula hoops which I ate around 17k. Unfortunately, the energy bars I ordered haven't arrived yet, I searched around the kitchen but all I could find was some dark cooking chocolate so I took that - bad move! It was like trying to eat unplesant tasting dessicated coconut, I had one piece and gave up, partially because of the taste and partially to avoid upsetting my stomach.
Previously, I've found that hula hoops, energy bars and an energy sachet added to my water seems to work. im not too keen on the sugary water but it keeps me going.
I've added this bit separately in case it breaks the rules and needs to be deleted. I use Tribe energy bars because they dont have any artificial ingredients (they also happen to be vegan). Seems to work provided I only bite off a small piece at a time. I chew it at the side of my mouth because I find it useful to be able to breath whilst I'm running.
I also like berries and porridge before a long run, but I'm less keen on how early I have to get up in order to allow for digestion 😀. It's funny how different things taste on the run - a graze bar that seems full of fats normally can be dust dry when you're trying to nibble, swallow and breathe successfully 🙄 30km though - great job!
"Dust dry" is one way of describing how the cooking chocolate felt. The energy bars have arrived now so no more of that chocolate (not that I'd have taken it anyway).
Well all I've heard recommended was jelly babies so immediately decided that would do me!!!! I'll look at my playlist and choose some universal tunes as mine are a bit different!!! Oh and for before I will have my usual porridge.....go and feed my calves and do farm jobs then come back and do run!! Will move timings to try and set off same time as you all do...Oh and for water I'm not sure what I'll use yet....reading others ideas with interest!
Some of that I'm going to quickly gloss over 😱🤢 ... but you've definitely got my attention with chocolate coffee beans ... hmm I like that idea 👍(though I can imagine the beans rolling away and the bag ending up empty just like the jelly babies ...)
I have never dropped any running food so far, but I sure that is just pure luck!I haven't had any coffee beans for a long while, but I would like to get some again. The only trouble with them is that my husband reallllllly likes them 🤣
Oh, another thing about them, you can't be sure how much caffeine you may be getting from them so go easy!
Hello Linda, up to now I have used zero High 5 in my hydration bladder on long run training (tastes better than water). For nutrition I’ve used the fantastic power flapjacks, pitted dates, dried apricots or fruit pastilles. Unlike many on here I just can’t do jelly babies while running.
I have just ordered tailwind as UTS used that and didn’t need any additional food. You will recall that a (now extinct) mouse ate his way into the last lot! 🐁
I really enjoy chariots of fire soundtrack on those longer runs, but recently i have just put the library on shuffle and it’s been great hearing tracks I’d forgotten about.
I'm goinh to give those power flapjacks a try once life settles. Find out once and for all whether I can taste the peanut butter - I may add coffee to try to drown it out and evoke memories of my lost espresso bars! Chariots of fire should lift the soul out of the deepest dip, great suggestion!
I never really paid any attention to nutrition and this thread has made me think I ought to 😬. I did use those high 5 gels that came with my Brighton pack but never replaced them. I never eat before a run nor listen to music either. I must be weird 🤔🤪 I’m off to see what Tailwind is ... 😀
I have been using torq gels- I love the flavours - classic puddings! I tried jelly babies for my half last week as an in between gel boost but couldn’t get on with chewing whilst running. I think on training runs they’d be fine though as I would normally have a walk break to refuel when I’m not chasing the time.
I did get some cramp after though so worn seeing if I need some electrolytes too next time.
Will send my sound bite and some more tunes later!
Fabulous. Thanks I'm relieved that purple fish don't provide your energy! These days I often have an elecyrolyte drink after a long run as I don't drink much during my run. Not sure if it helps, but it feels right 😀
Very timely post, Thanks Linda. When I first completed an HM training run with no in-flight refuelling, I ended up with very wobbly legs afterwards, so probably didn't get the nutrition quite right!
This time I tried banana before the run, an SIS gel after 1 hour & then some jelly babies near the end. That worked much better from an energy point of view.
However, I wouldn't recommend the jelly babies if you have a loose crown and have been avoiding a visit to the dentist throughout lockdown!!
Insuffucient fuel makes for a pretty unpleasant end to a run! It definitely takes some experimenting to get it right - though the loose crown effect is an unusual one! Hope you've got it sorted now 😊
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Additionally right now I'm also eating copious amounts of vegan sweets on my long runs! I've been finding more and more lately at the supermarket and they are such a boost to have! I'm currently eating my way through a bag of jelly snakes 
