Hi all
I am currently hm training and realise I need to fuel on longer runs. I guess its an individual thing but what normally works best for this,?what kind of amounts of water should I take ?and lastly what is the best way to carry said extras?😀
It was obvious after my 1 and only 10mile I need something but dont want to get caught in any rookie traps😳
Happy Wednesday xxx
You’re right, it’s an individual thing and you probably need to experiment and find out what works for you. Some people can run a HM with no fuel while others need something regularly.
Generally, our bodies need a fuel top-up if we’re running for over 60-75 minutes. But you need to take that fuel earlier than that in order for it to work through and have the best effect. This is where you need to experiment. The type of fuel is personal choice and could be jelly-babies, flapjacks, gels, etc. Many runners use Tailwind tailwindnutrition.co.uk which you mix with water and it gives you everything you need so you don’t need any other food and is easy on the tummy. I use this for runs over 14K but I still like to eat something so will take some dates or flapjacks with me.
Make sure you’re well hydrated well before your long run, ie in the days leading up to it and not just on the day.
Regarding how to carry all this stuff, you can buy hydration vests or belts which will hold water bottles and have little pockets for your phone, key, nibbles, etc. Again, this is a personal choice. I have used a Nathan water belt for years and I love it. It doesn’t move and sits nicely around my waist. There are two water bottles each holding 300ml and that works for me on runs over 10 miles. Other people prefer hydration vests.
Good luck with your training and enjoy experimenting. That’s the fun bit IMO!
Should have read your reply first IP! Mine’s very similar!! 🙄😅 Sorry Smile23 ! 😅
😂 very!
No problem whatsoever 😁great minds???
Thanks IP like the idea of jellys of some variety. Hydration is a work in progress!
I don’t like jelly babies although loads of others do. I have taken jam sandwiches on a run (a suggestion from roseabi ) but that didn’t work well because I had no ordinary bread and had to use brioche which was delicious but was a bit of a mess by the time I got it into my mouth 🙄
As I said, it’s all an experiment and great fun 🙂
I would look like a toddler if I tried jam sandwiches🤣🤣🤣
😂😂
A few sweets would be fine for a half. Maybe at 5 and 9 miles? Something like that? Or gels. I like a good gel 🤣 500ml of water should be ok for a half. I like hydration tablets. Especially in the summer. I use a hydration vest.
i have heard horror stories of gels but my guess is people overdoing it? Going to work on the KISS principle 😂
I had an issue with a no sugar one making me need a toilet break! 😏
I swapped to the High 5 aqua ones with sugar and either have 1 after 40/45 mins, then another after the same time again...or if all the jumping about is making me a bit sensitive I take 1/2 a gel at 40/45 mins then another 1/2 around every 20 mins after. I have 2 gels for a HM and around 500ml of water.
I also make sure to have a breakfast before a long run...fruit granola or a bagel with honey around 90 mins/2 hrs before setting off.
Then a sports drink, banana and a spoonful of peanut butter after I've finished...with something a bit more substantial when I'm ready maybe within a couple of hours.
I have a flip belt for the gels/jelly babies or whatever your pleasure...you can get water bottles for inside it but I have one of those polo shaped bottles and carry it while I run.
Trial and error on a run while not too far from home is probably a wise move 😉
Thanks for the advice. I have just taken delivery of a belt with 2 small bottles and a bag of jelly babies- trial no 1 🤔
Yes, very individual. Lots of runners add electrolytes to water to sip whilst running longer distances - I use Tailwind - a powder - or drop an SIS tablet in my bottle. In colder weather I drink because I think I should rather than being thirsty, but obviously hydrate way more when it’s hot.
People are very individual with food too. Some make their own flapjacks etc, others (me!) take jelly babies or Haribos etc. I have a JB every couple of kms after 12k or so.
So experiment! You’ll find something which suits you. Oh, you might also want to think about a hydration vest vs a water bottle belt. I have both, but veer towards the belt. It has 2 bottles and I carry one with electrolytes, and one with plain water.
Have fun! 😀
thanks, I will try and vary it. Still weighing up vest re belt. Erring towards a belt I 🤔
There’s loads of threads here on this. Do have a read 😃👍
In cooler weather you won't need much hydration. Have a glass of water (not more than half a pint - you don't want to slosh) before you go out. When it gets warmer, you'll need to take fluids with you. I'm waiting on a delivery of a hydration vest from Decathlon to sustain me through summer runs.
A few glucose-bearing sweets are good for longer runs too. I'm using Jelly Babies at the moment. I have a couple of slices of toast before setting off, then start on the sweeties from about an hour into the run.
The sweets won't be providing much of the energy you're using, as at longer distances (over 10km or an hour) you're going to be predominately burning fats aerobically in your muscles. However, they'll provide a boost of free glucose to the brain and other organs, which may help against fatigue.
You'll probably find your appetite stimulated after duration runs, as your body tries to replace the calories you burned. I'm usually ravenous for a day or two afterwards. 10km will burn the equivalent of a typical meal (no pudding). You'll also need protein for muscle repair, etc.
PS. The reformulation of Lucozade in recent years (sugar tax, etc.) has reduced its effectiveness as an energy boost. It used to be the go-to for diabetic emergencies, but no longer.
Thanks I guess its a big learning curve. Thanks for the science part too. Brain happy 😁
The longer you run (at slow pace) the more your body moves from glucose/glycogen burning to fat burning, and that contributes to the feeling of "I could have easily gone on for another mile at the end" that you sometimes get.
When I did my first 13km run (with 95 mins of running), I think my body was getting low on its glycogen reserves and it hadn't adapted sufficiently to burning fat, hence the wobbly legs when I stopped running. My subsequent 15km and 10 mile runs were fine.
Another vote for Tailwind here - and Power flapjacks (recipe link below...yum!)
rockrun.com/blogs/the-flash...
As for carrying everything- I love the idea of a hydration vest but have only used the one I bought once ; I prefer my belt (and I have a fair collection of those!)
Good luck!🙂
Thanks that recipe sounds great. My only concern is aren’t the “hard work “ on a run?
Sorry - think there’s a slight typo in there somewhere? Do you mean are they hard to eat on a run? I guess it’s a skill we all master🤣 but lots of folk on here use this recipe. They are really moist so not difficult to eat and I chop them up and wrap a few small pieces in foil. 🙂
Reading these posts you will see it is such an individual thing and you will find out what works best for you.
i will definitely give them a go.I just had visions of chewing them forever🤣The typo is me texting with no glasses! Not good you wouldn’t believe the crazy messages people receive 😂
Hi
Just remember that you cannot digest much when you are running.
I used to have breakfast around 4-5.00am before a marathon starting at say 10.00am.
You need 4 hours at least to digest and empty your stomach.
A top up of say toast and honey 1 hour before a run is good.
During the run a concentrated energy or gel type supplement is good.
These are generally available in major marathons after the half way mark or 30km.
Carbo loading the days loading up to a long run also help.
On a weekend training run I have often taken a plastic bottle with energy crystals. Then at the best located garage or similar added water to give an energy boost.
Like everyone has said it’s very individual. I can’t run and chew, not a problem on training runs when I’m happy to take a walk break but not ideal when chasing a pb so I’m definitely in the gel camp!
Thanks. Havnt tried yet. But atm all of my concentration is on running!
I use thisdecathlon.co.uk/p/trail-run...
It's pretty comfy, very light, and has a tube for sipping water as you run. It has pockets for phone, tissue, jelly babies (my fuel of choice) and a zip pocket for keys. It is roomy enough to carry a light jacket, a pair of knee support, clean socks and still not be full.
Thanks. Looks like you travel well equipped! Things I beed to think about
I never realised quite how much Stuff I need until I had a way to transport it.
Yes I am starting to realise! Just looked at your earlier posts. Same shoes and same hm greg plan👏
Definitely trial and error. I cannot abide gels, they remind me of castor oil which was forced into me as a kid 🤢
I used to use energy drinks/electrolyted for long runs but now I don't bother, just flavoured water. I take 500ml per hour I intend to be out after the first hr, or plan a refill stop. I do occasionally add electrolyte tablets in high summer when really hot to half my drink supply.
I prefer solid foods, oat based snack bars or high carb, lower sugar cereal like tesco blueberry or apricot wheaties. Easy to transport and eat a few at a time. Practice eating/drinking whilst running. I can drink on the go but tend to pause for snacks, use it as a photo opp etc.
I carry emergency sweets but don't like sweets for fuel as the sugar rush doesn't last. It's not a huge deal with a HM, but when you're looking at multiple hours out you need to fuel ahead of your needs, not when you suddenly feel hungry, then it's too late. I allocate 1 snack per hr after the 1st hr plus 1 for luck and usually have a high protein snack waiting in the car for afterwards.
Have fun with it. 👍🏻
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