Refuelling while training

crisco10

Hi,

So I'm just starting to up my milage to runs more than 20km on a regular basis. Obviously, up to now on those shorter runs I didn't need to eat/drink while out, a good feed a few hours before and lots of fluid afterward did me just fine.

My question to the boardsie community is what distance should you start thinking about having something? and what would you have?

I have a sensitive stomach too so would be inclined to avoid refueling but at the same time I do feel a bit weak after 2 hours running...

cheers,Crisco

drquirky

crisco10 wrote: »

Hi,

So I'm just starting to up my milage to runs more than 20km on a regular basis. Obviously, up to now on those shorter runs I didn't need to eat/drink while out, a good feed a few hours before and lots of fluid afterward did me just fine.

My question to the boardsie community is what distance should you start thinking about having something? and what would you have?

I have a sensitive stomach too so would be inclined to avoid refueling but at the same time I do feel a bit weak after 2 hours running...

cheers,Crisco

Different for everyone - you'll also find as you do more and more training you can go longer without having to refuel. A couple years ago I was banging back glucose drinks and gels on anything over 15/16 miles, now I find 20 miles fine w/ just a water stop or two depending on heat. Your body adapts.

MisterDrak

Most of our LSR group will have bottles of (usually water) placed on the loop that we are running. I would have mine at mile 7, then stash it and again have the remainder at mile 13-14 (depending on the planned distance for the day).

I have not used gels yet, and will probably hold off on the until the longer 18-20 miles LSR's. I just tend to have a big brekie before i head out...

pc11

Start with mixing in a little powder in to your water bottle as you go. Hi5 4:1 is one option, you can buy it in bulk, or look out for samples in shops or at races,

I suggest mix in half the recommended amount and try that out a few times. If you don't actually feel like you need it, then don't bother. Do you slow down badly or feel you're getting weak after a certain time running? I don't think most people really need gels and sports drinks for runs of less than 45-60 minutes, maybe more.

The other point it to make sure you recover and refuel properly from previous runs.

crisco10

Thanks all!

Cool, so its an everybody is different type thing. I just had a feeling I could missing out on a "common" knowledge thing.

To answer some of the questions above:

I don't find I slow down dramatically past the hour mark. I do slow a bit but thats not unusual I imagine. For example, this morning, on a 25km run, I did the first 20km fairly steadily but started to bleed time in the last 5km. The difference betweern 15th km and 25th km was 25 seconds per km. In all, I was out for 2 hours, and the time only started dropping in last 20-30 mins. I didn't take in anything at all on the run.

(Don't get me wrong, I'm sure training will help that too!)

pc11, you mention refuelling post run. What is the accepted knowledge for "good" things to eat after a run?

pc11

crisco10 wrote: »

Thanks all!

Cool, so its an everybody is different type thing. I just had a feeling I could missing out on a "common" knowledge thing.

To answer some of the questions above:

I don't find I slow down dramatically past the hour mark. I do slow a bit but thats not unusual I imagine. For example, this morning, on a 25km run, I did the first 20km fairly steadily but started to bleed time in the last 5km. The difference betweern 15th km and 25th km was 25 seconds per km. In all, I was out for 2 hours, and the time only started dropping in last 20-30 mins. I didn't take in anything at all on the run.

(Don't get me wrong, I'm sure training will help that too!)

pc11, you mention refuelling post run. What is the accepted knowledge for "good" things to eat after a run?

Some basic rules are:

• get some carbs and protein in to you within 30 minutes of training, adding some protein has been shown to aid recovery. Chocolate milk is often touted as a perfect mix of carbs, protein, electrolytes and fluids, but almost anything will do. It's more about the timing as you body will take in fuel faster in this 'golden' 30 minutes or so after training. After training is one time that relatively fast carbs and sugars are fine to eat, you want to get the fuel in quickly. Some sports drink will work also, especially if it has some protein like the 4:1 mix.
• eat a decent meal in the hour or 2 after training
• get good rest and sleep
• eat a good mix of foods with reasonable carb/protein/fat mix
• eat good quality food with lots of veggies, wholegrains, lean meat, good fats and so on
• use massage, stretching, ice, foam roller etc as needed to aid recovery

28064212

You have to find what works for you. I don't take anything during training runs anymore, even on dry, hot 30kms. I do take water on during races, and will take a gel during marathons, but that's all, and it's what works for me

RayCun

I'm amazed Enduro hasn't been on yet, to explain that a well-trained runner doesn't need food and can pull sustenance from the air

If you're training for a marathon and plan to take gels/food during the race, you need to practice that during training. Otherwise you don't need to eat anything during a run, and going without will train your body to use your fat stores and be more efficient. (I don't eat before most runs either)

Also, you said that you slow down in the second half/towards the end of a run. You shouldn't be doing that. Start at a pace that you can maintain to the end. If you get used to slowing down in training it will only be worse on race day.

crisco10

RayCun wrote: »

Also, you said that you slow down in the second half/towards the end of a run. You shouldn't be doing that. Start at a pace that you can maintain to the end. If you get used to slowing down in training it will only be worse on race day.

Point noted. thanks. I'm not sure if that's a function of my route (I run to work in Stephens Green so traffic lights/other road users etc get in the way a bit at the end) or it could be my fitness. Worth keeping an eye on as it could be a bad habit developing!

average_runner

RayCun wrote: »

I'm amazed Enduro hasn't been on yet, to explain that a well-trained runner doesn't need food and can pull sustenance from the air

If you're training for a marathon and plan to take gels/food during the race, you need to practice that during training. Otherwise you don't need to eat anything during a run, and going without will train your body to use your fat stores and be more efficient. (I don't eat before most runs either)

Also, you said that you slow down in the second half/towards the end of a run. You shouldn't be doing that. Start at a pace that you can maintain to the end. If you get used to slowing down in training it will only be worse on race day.

I dont eat before long runs either but i have found lately when doing 18-20 miles i might stop at the shop at 13 mils and get something to drink and choc bar. The choc bar is a great sugar kick.

Then i do the 5 -7 miles of hills left :rolleyes:

Peckham

Many valid points above.

Another consideration is that your fuelling/hydration starts long before you hit the road for a long run. For example, I did my long run last night so was very conscious about what I was eating/drinking on Sunday night/Monday. Was taking a little more water than usual and was steering clear of (too much) junk food.

Peckham

This...

pac_man wrote: »

try to replicate race conditions by trying to run continuously and drinking at the same time

Although, taking my long run last night as an example. I set off with approx 600ml water in a fuel belt. Drank this whilst running. Stopped after 14 miles, went into a shop and bought some Lucozade Sport. Drank some and topped up the fuel belt with the remainder (stopped for less than 3 minutes). Continued on for the remaining 8 miles, drinking Lucozade from the fuel belt.

I don't think that a short stop to purchase/refill your fluids would make much difference to the benefit you're seeking from a long run. Unless you have a sit down for 15 minutes on a park bench whilst contemplating life and sipping from your water bottle!

In terms of walking through water stations during the race, I've read elsewhere that the benefit you get from maximising your fluid intake at these points completely outweighs the time lost from slowing down. Makes total sense, but I've never tried it. The counter argument is that once you start walking at water stations it becomes very easy to think about walking in between water stations also!

robinph

What would you plan on doing in the target race? Stop and drink, or run and drink?

Practice whatever it is that you plan on doing.

Getting water in whilst running can be tricky in races, but is dependant on the container that the water is provided in. Bottles and you can carry it easily and sip a bit as you go along. In a plastic cup and you'll drop it on the road, choke as you try and take a sip, then try and pour it over your head but end up missing and throw it at the guy running next to you.

TFBubendorfer

Peckham wrote: »

In terms of walking through water stations during the race, I've read elsewhere that the benefit you get from maximising your fluid intake at these points completely outweighs the time lost from slowing down. Makes total sense, but I've never tried it. The counter argument is that once you start walking at water stations it becomes very easy to think about walking in between water stations also!

I've tried that very early in my marathon career, and found that it completely disrupts my rhythm. In fact, the one marathon where I walked through all water stations was by far the worst one, both in terms of how I felt and time wise.

I'd advise against it.