I am no marathon runner, I have only ran 3x10K + 1x11K + 1x11,5K. My goal is to eventually reach 10 miles, someday. And who knows afterwards? But I am a slow runner and need much more time for these distances than many of you. For 10K I need around 90 minutes. So the subject of fuel is in my mind lately.
Currently I use only plain water and Powerbar Powergel Shots (powerbar.eu/en_INT/powergel.... 5 Shots equal 1 regular gel and I use 1 Shot (meaning 1/5th of a regular gel) every 30 minutes.
But I wonder if that is enough for 90 minutes and beyond. Can someone guide me in this? Or give an example of how they fuel for 90 minutes and beyond?
I think you have to experiment Hidden , to find something that you enjoy eating or drinking. It's important to fuel and hydrate regularly, rather than letting yourself get tired or thirsty first.
For me, it has to be fun too, otherwise it's too much of a chore, and detracts from the running experience. I can't do jellybabies - hate the texture - and am not keen on gels. Since I run trails I now tend to take real food - mini sausages, dried apricots, dark chocolate, nuts - and stop to snack! I like Decathlon almond paste bars too.
The first time I used isotonic and hydration drinks rather than plain water was yesterday, for the trail marathon. I think they helped, but I regarded them as a bonus since I'd managed to run for several hours without on previous occasions. Again, I had to find flavours that I liked, otherwise I'd have struggled to get them down.
Yes, I don't drink cola or other fizzy drinks, so until yesterday all I used for running was plain old tap water! And yesterday I drank water too, not just the running drinks.
I definitely find that sipping a little, regularly, helps. Much better to get liquid or food into you when you're feeling good, as if you wait until you think you need it you'll very likely have difficulty eating or drinking. I learnt that by experience!
I think the answer is to try different things to see what works for you.
Following on from that how do you know that you need food (or water)? I've found that I reach a point where running becomes noticeably harder ( heavy legs and struggling to keep going). It's too late to start eating then but it can be a useful guide for future runs (I aim to start eating at least half an hour before I'm likely to hit the wall).
Personally, I use Active Root Electrolyte in my drinking water to stave off muscle cramps and because I don't like overly sugary drinks. For food, I'm using Chia Charge flapjacks. I buy the large ones (80g, I think). It's easy to drop them when opening the packet so I cut them into pieces and carry them in foil or a plastic bag.
For longer runs, I sometimes use sandwiches. Definitely need to slow to a walk with those though, otherwise I inhale breadcrumbs and that's not good. Again, individually wrapped is useful so that you don't open your four pack of butties and drop three of them on the floor.
Honestly? I don't know yet if and when I need something. I do feel for example that I do sometimes need more water on a 10K then my little 125 ml bottle. But other than that, I don't know / feel.
The Shots I use in the idea of better that than nothing? I did have a bit of a headache yesterday afternoon (ran 11,5K in the morning). Was this because I did not fuel enough, no idea...
I can now go for 90 minutes without needing anything extra. One hour runs are a regular fixture in my week.
I did a half marathon distance in 2.5 hours taking in about 250ml of water flavoured with orange squash concentrate (Robinson's Squash'd) out of a 1 litre bladder and eating approximately six jelly babies. If it had been a hot day I'd have needed lots more fluids. I'd had a good meal the previous night and also had eaten two large slices of buttered toast about an hour before running.
On the other hand, the very first time I did 13km (about 80 minutes) my legs went to rubber once I stopped running.
What I would definitely recommend is eating some carbs and protein soon after (within an hour) a long run, and washing them down with plenty of fluids. You will need protein for repairs and to replace any that has been used as fuel (something that happens during long runs).
I did my first HM on nothing but 500ml of water with an electrolyte tab. It’s hot here so I don’t run for more than an hour without it. However, I was conscious that I needed more fuel so as others have already said try what works for you on your long runs! I’m now experimenting with different things and picking up lots of food tips from here along the way! ❤️🏃♀️
Such an interesting question, so thanks for asking as I will be reading answers with interest.
I am an even slower runner and it takes me just around 2 hours for a 10k. (I know pretty slow)
My two small water bottles on my running belt are just about enough fir the two hours, but if I increase to 10miles, I probably will have to either get faster or pack more water.
I don’t eat anything during the run, and that seems to work for me.
As everyone has said, it's so personal. It will vary from day to day as well - depending on temperatures or how, much you fuelled/hydrated in the day or before the run. I have found my needs have changed as my experience has grown too. Having said that, I will always take a drink (usually with added electrolyte tab) for a run over 10k. I also take something to eat over 10k - either energy chews from Gu or Clif, or energy bars (just experimenting with Veloforte which seems to be working well so long as I nibble them throughout the run, rather than eat one all at once!). Have fun experimenting!
Thanks! I am currently using gel shots, but wonder if they are too little. My colleague ate a gel at every 5K and a bar at every 10K for a marathon. I do only 10K and slowly planning to go up. But it made me wonder if I use too little fuel.
Maybe I ought to look into electrolytes in water first. Might be better to start with?
Electrolytes will deal with cramp and any salts lost through sweating. Some e.g. tailwind also have carbs for energy. Likewise, energy bars and gels have carbs, but some have added salts! I can run 20k with say 4 clif bloks - way less than what it advises on the packet. Yesterday I ran 19k with about half to two thirds of one energy bar which had 38g carbs in a full bar (not all bars and gels are made equal). If you feel tired during a run, try upping what you eat next time. But don't up it based on what someone else does 😊
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For Those of Us Who Went Beyond
Food on the run!!
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