Fuel for longer Runs

scottreynolds

Just wondering if you guys can help me out -- I'm starting out training more for running coming from cycling.

Currently I'm training for the Dublin marathon and doing 10km 3/4 times per week getting my legs used to running again after cycling. I'm wanting to do some 10 miles runs shortly and was wondering if I need to start taking on fuel for these runs. For my 10k I haven't been carrying anything not even water. I'm not going to breat records for these runs but they would be at my target pace for the marathon circa 7:45 / mile

Oasis44

scottreynolds wrote: »

Just wondering if you guys can help me out -- I'm starting out training more for running coming from cycling.

Currently I'm training for the Dublin marathon and doing 10km 3/4 times per week getting my legs used to running again after cycling. I'm wanting to do some 10 miles runs shortly and was wondering if I need to start taking on fuel for these runs. For my 10k I haven't been carrying anything not even water. I'm not going to breat records for these runs but they would be at my target pace for the marathon circa 7:45 / mile

Once you go beyond 10 miles you should really be taking in some athelete drinks such as Lucozade Sport etc - anything with electrolytes in them basically. If you want an extra kick I'd recommend energy gels - you take them with water before, during and after long runs - they're not for everyone but they are a quick way of getting what the body needs.

scottreynolds

Oasis44 wrote: »

Once you go beyond 10 miles you should really be taking in some athelete drinks such as Lucozade Sport etc - anything with electrolytes in them basically. If you want an extra kick I'd recommend energy gels - you take them with water before, during and after long runs - they're not for everyone but they are a quick way of getting what the body needs.

after long runs -- Better Carbs with come protien is better after. I wouldn't take gels if I can avoid them -- they are terrible -- except for races or specific training sessions where I want to practise race fueling.

On the bike I drink Powerbar drick and eat hutrigrain bars -- I'm not sure about the bars while running but I'll try it out.

hunnymonster

some gels are designed to be taken on their own without water.


For longer runs, it depends on experience and the individual as to what you need to take with you. I usually do my long runs without anything unless I'm going to be out for more than 3 hours or it's very hot. I tend to have a good amount to eat and drink before and after I go so that I don't have much to carry. Other people (Odysseus I'm looking at you!!) take a camel pack, every time they leave the house. Lots of people tuck a €2 into their shorts and stop at a shop half way through. You won't be able to take on board more than 250-40 kCal/hour in any case which is worth bearing in mind and the amount of liquid you can take will depend on temperature and your natural tendency to sweat. Some people weight themselves before and after a run to figure out how much they've sweated. I've (personally) never really given any credence to the accuracy of that approach but it's one thing you could try.


I know you didn't ask but with regard to your training, do you intend to keep doing lots of 10km/10 mile runs at race pace and nothing else? Have you looked into a traditional training plan with a more structured approach?

scottreynolds

hunnymonster wrote: »

I know you didn't ask but with regard to your training, do you intend to keep doing lots of 10km/10 mile runs at race pace and nothing else? Have you looked into a traditional training plan with a more structured approach?

I've got a good endurance base from cycling so initially I want to get to 10 miles -- which means I could run to or from work. I'm looking around for a structured plan but most seem to start from zero or a small base so I'm going to continue to get the legs used to running this month and then work out a plan for July - October after that. Its similar in training to cycling really so its a good start -- Hard Days, Easy Days, Hills, Flats... I'm also still cycling and alot of training plans are solely focused on one thing.... My friends a tri coach on the uk and he said initially just to get the legs up to speed then train specifics like speed

hunnymonster

The huge difference between cycling training and run training is that you can churn out 200km cycles a couple of times a week, very few people can run 20 miles every second day, and certainly not at race pace without injury/recovery problems. I think your mate is wrong to have you doing the same thing 3-4 times a week and variety would serve you better.

silverside

For longer runs I'd make sure i've eaten beforehand (maybe a bowl of cereal at 4 if I was running after work at 7) but wouldnt bring food on the run itself unless it went over 80 minutes.

I'd always get food in ASAP afterwards - the Yazoo or similar milkshake drinks are excellent in aiding recovery so i'd neck one of them straight after finishing then eat properly.

scottreynolds

hunnymonster wrote: »

The huge difference between cycling training and run training is that you can churn out 200km cycles a couple of times a week, very few people can run 20 miles every second day, and certainly not at race pace without injury/recovery problems. I think your mate is wrong to have you doing the same thing 3-4 times a week and variety would serve you better.

Oh no -- my mate just told me to get some miles in the legs and be able to run 60 minutes contiously before doing specifics like intervals.

kennyb3

Scott,

im in the opposite position, running a while and now getting going on the bike. my advice would be just to run 3/4 times a week, do 1 long run, 1 medium run (and possibly a second one if running 4 times a week) and 1 short quicker run.

from the cycling you know the story, eat an hour and half to 2 hours before hand (ie not to close).

I personally dont use gels or anything like that but maybe a sports drink stashed along the route might be a good idea.

my key advice would be to keep your long slow runs (LSR) exactly that slow, so that you can recover quickly. they should be a good bit slower than your ideal marathon time