Question - I am training for my first HM in October, and am not sure how to properly hydrate/eat during my longest runs. As of now, I am only running about 30 minutes at a time and drink water all day and after my run.
When do you start running with water? How much? Gels, jellybeans, protein bars?
I don't eat solids during a half mary because my stomach has problems with food while running, but I usually take a few sips of water every mile once I'm past the 5 mile mark. More sips if it is particularly hot and humid (I run in Florida).
During races I alternate sips of water with sips of a sports drink at every water stop (past the 5 mile mark). And I had my best long run ever fueled by an exorbitant amount of dark chocolate in the morning before I ran.
The key is for you to experiment during your training to see what makes you feel best (that way you'll know exactly what you want to do during a race). Different people like different fuels: candy, pretzels, gels, power bars, etc. As your runs get longer you'll start judging how to best fuel up before, during, and after. Don't be afraid to experiment, it is a voyage of self-discovery and part of the fun!
for me, i must have water for anything over about 7 miles, but we are all different... I fuel up for any run longer than an hour to and hour and a half with the power gels/hammer gels/cliff shots, whatever... Take one right before your run, and then approx every half hour to 4o minutes during your run....Also, when i have a particularly long run, especially when i do not allow myslef adequate time to recover frome the run the day before (btw,if you CAN dont run the day before your long run, or at least only run EASY), i eat a lot of...HONEY!! it is a great source of the type of carbs you need!! I will have some bread with honey on it, or fruit with honey the night beofre, and then add it to my high carb breakfast, usually consisting of a small wheat bagel (100 calories) with peanut butter and Honey on it, then a piece of fruit ( maybe with honey too!), and possibly a yogurt...dont eat too soon before you run...try to allow an hour, or more... Good luck!!
thanks everyone! it sounds like i just need to experiment and see what works for my body...
mkroyer-honey is such a good idea! i don't really like the thought of gels (what's IN them anyway?) but honey is good, natural source of sugar/carbs...
TylerDurden- i can definitely try and work dark chocolate into my plan... that's my kind of training...
I can't eat right before I run, or ... it isn't pretty. I find that I don't need calories to fuel a run unless I go over 10 miles. If I'm doing more than 10 miles, then I like to pop one or two Clif Bloks starting at about 7 or 8 miles. That's just enough sugar boost to get me through the run, then I'll refuel well afterward.
My hydration needs depend on how hot it is. I don't bother to take a water bottle if I'm running less than an hour, even in the Florida summer heat. More than that, I'll take water and drink every 2 or 3 miles. Right now, in the heat, I'll easily go through 1 - 1.5 water bottles in a 12 mile run. In cooler weather, I might drink half a bottle in 12 miles. But, I'll rehydrate really well after. I can't chug water during a run or ... it isn't pretty.
My race strategy is somewhat different. Before a half marathon race, when I have several hours to digest, then my usual breakfast is half a peanut butter sandwich and a cup of coffee. I alternate gatorade and water at the water stops, but not too much at once of either. I may also pop one clif blok along the way, but the gatorade usually gives quite a bit of sugar boost already.
I've tried gels, and sports beans but I find I like Clif Bloks the best because I can eat smaller portions. A full gel is too much concentrated sugar for me in one shot, and eating half of one leaves you with a gooey packet to try to stuff back in your pouch for later. But one Clif Blok is 1/3 of a gel, and it's like eating a gummy bear - perfect!
Bottom line --you will have to experiment to see what works for you.
Fueling my Running
that's my kind of training...
