Beginners and Beyond

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How do you fuel/hydrate during your long runs? (Read 131 times)

    At my 1 marathon I probably gained weight Smile

     

    I drank water when I was thirsty. At mile 5 I had 4 dates, at mile 13 I had a cliff bar. At mile 18 I had a tootsie roll, at mile 21 I had 2 small beers, at mile 22 i had a can of beer along with a lemon like gu (nice combo). At mile 23 I had a cup of Gatorade and some nasty snickers thing.  Mile 25 2 small beers.

    ”Failing to prepare is preparing to fail.”

    “Whether you think you can, or you think you can't--you're right.”

     

    Tomas

    xor


      >> At my 1 marathon I probably gained weight

       

      I know that's a joke, but it actually happens to some people who are drinking like fish(es)... especially in ultras.  In some ultras, they weigh you along the way.  If you gain weight, you might get a timeout. Or pulled from the race.  Gaining weight during an ultra has to do with fluid retention and it is bad, bad news.

       

      (again, I know it was a joke.  Just borrowing your words)

       

      Nakedbabytoes


      levitation specialist

        For runs over HM distance on Saturday mornings, I do. On my Thursday night mid range runs, which can be up to 15 miles, I don't. I just ate a big meal an hour before I take off(dinner), so I figure I have plenty of fuel In me.

        But Saturday mornings, since I just got up and ate a small amount so I can get out there, I take liquid homemade Gatorade(juice and salt mixed with water) for anything over 13. It is weird though because I figure I need to take it in earlier than I need it so I don't bonk waiting for it to digest into my bloodstream, so I end up drinking some from mile 11 on.

        But they say in fulls, to drink at each 5k.....eeek! I can't imagine unless it was hot that I would need to do that. But then I'm not eating like hours before, I usually eat my Bfast on the way to the race in the car. I have an iron stomache and no bowel issues like some runners have.

          I think part of it is getting used to going without water.  Early in my running, I'd take (actually stash as I hate carrying anything) water for anything longer than 6 miles.  That gradually became 10 miles.  Now, I'll go 15 or so before stashing water.  I never, ever take any fuel as I think running after you deplete your glycogen helps you to burn fat more efficiently.  I got that idea from Greg McMillan and I should note that others disagree with his theory.

          Short term goal: 17:59 5K

          Mid term goal:  2:54:59 marathon

          Long term goal: To say I've been a runner half my life.  (I started running at age 45).

          Chloey


          Run Like a Mother

            I carry water for 2 hour runs where there aren't water fountains.  I drink Nuun after a long run when it is really hot.  I get horrible head aches if I don't.  But only when it is hot.  I also do raisins for 2 hour or more runs.  I don't really like the chews, they are too big.  I have never tried gels, they freak me out for some reason.  Raisins work well for me and I don't feel like my mouth is FULL - gag!

            slowrunningjulie


              I think part of it is getting used to going without water.  Early in my running, I'd take (actually stash as I hate carrying anything) water for anything longer than 6 miles.  That gradually became 10 miles.  Now, I'll go 15 or so before stashing water.  I never, ever take any fuel as I think running after you deplete your glycogen helps you to burn fat more efficiently.  I got that idea from Greg McMillan and I should note that others disagree with his theory.

               

              I agree that everyone has different hydration needs and learning what your body needs is a process. But for a beginner, if you are going to err, you should err on the side of bringing too much water with you, particularly if you live in a warm climate. it is not unusual for me to lose 2-3 pounds on a long run during the summer, and that's all water weight. Hydration is very important and should be a priority as you are learning to run long.

              Upcoming:

               

              July 27 - San Francisco marathon

                I used to drink water every mile. Then, I started drinking every 1.5 miles; when my runs became longer, I took a gel every other time I drank. Now, I drink every two miles and take a gel every other other drink. I only take gels on runs of ten or more miles.

                  2=3 pounds is not that much.  If you weigh yourself just before going to bed and then again immediately upon awakening, you will find that you lose 4-5 pounds overnight.  That's all water weight as well and you obviously haven't died in the interim.

                  Short term goal: 17:59 5K

                  Mid term goal:  2:54:59 marathon

                  Long term goal: To say I've been a runner half my life.  (I started running at age 45).


                  Pura Vida

                    As a newer runner, honestly I'm still trying to figure out how to organize meals and stuff around running at different times of the day.  I don't need to add the confusion of eating or drinking during my runs to that mix.  So I haven't eaten or had anything to drink so far, and I'm up to maybe 1:40 and 10.3 miles.  Every now and then I have had some water if it's convenient, but mostly I don't feel the need for it since I've never trained with it.

                     

                    When I get closer to my race I might try eating something just because I will likely want something during my HM just because the intensity will be higher than my normal training runs.  But for now I'd just as soon go without.

                    PRs: 5K: 25:35 / 10K: 53:03 / 10mi: 1:26:15 / HM: 1:55:02

                    Upcoming: Correcaminos HM 7/13, Portland Marathon (debut) 10/5

                    slowrunningjulie


                      2=3 pounds is not that much.  If you weigh yourself just before going to bed and then again immediately upon awakening, you will find that you lose 4-5 pounds overnight.  That's all water weight as well and you obviously haven't died in the interim.

                       

                      Snarky much?

                       

                      My point is that a beginner runner (and all runners actually) should hydrate adequately.

                      Upcoming:

                       

                      July 27 - San Francisco marathon

                      Weezer88


                        I bring my 2-flasked fuel belt with me and fill one with Gatorade and the other with water.  I alternate between the 2 during my LR's.  Occasionally, I'll bring a gel with me when I haven't eaten enough breakfast before the run.

                        I AM WEEZER.

                        runmomto3boys


                          I carry a 12 oz. handheld w/water in it.  In the summer heat, I refill it at the water fountains I come across as needed.  I don't take any gels on any of my LRs unless I am "practicing" for my race, towards the end of the training cycle to make sure I can tolerate them OK.  I just don't find that I need them.

                          xor


                             

                            Snarky much?

                             

                            My point is that a beginner runner (and all runners actually) should hydrate adequately.

                             

                            Yes, all runners should hydrate "adequately", but it turns out that how we've looked at this word... "adequately"... for years is changing... and we (in general, not everyone in total) were sold a big bill of goods by sports drink companies.

                             

                            Anyway, sure, err on the side of caution by BRINGING more than you need, maybe, but do not get used to drinking more than you need.

                             

                            All that said, people get really wrapped around the axle on what to drink or not drink on their training runs.  For most folks in the Beginners forum, and really practically anyone running 3 hours or less... the dreaded overhydration is not a worry.  Isn't going to happen.  But it might if you are out there for 4+ hours.  But meanwhile, dreaded dehydration isn't going to be a big issue if you follow the whole "drink when you are thirsty" thing.  Anyway, it is NORMAL to be a bit dehydrated after a long run.  Do not freak out about losing a few pounds... and do NOT try to replace all that fluid loss in one sitting.  It doesn't work that way.

                             

                            But... just go out and run.  If you want to drink, drink. If you don't, don't.  You won't spontaneously combust... and conditions and your own thirst reflex are great self-regulators regarding that word "want".  Don't overthink it.  Dread neither Im-gonna-die level dehydration nor hyponatremia on a regular ol training run.  (revisit this in the summer when it is hot and humid)

                             

                            happylily


                              I'm one of those people who could go 26.2 miles without ever feeling the need to drink a drop of water. Sure, I get thirsty at some point, but it never feels urgent enough for me to want to prioritize drinking during a race. However, I had to learn to do it right after I had a stroke in my first marathon (well, technically it was not my first, since it was not completed) which turned out to be directly associated to the fact that I had not been hydrating at all before the stroke hit me. There were other factors in my case leading to the stroke, I admit, but they were well hidden and they exist in about 20% of the population... Now, I have to always discipline myself into stopping at water stations and I still refuse to do it during the first half of my marathons. I only start hydrating in the second half. Why? Because I'm a damn stubborn fool...

                              PRs: Boston Marathon, 3:27, April 15th 2013

                                      Cornwall Half-Marathon, 1:35, April 27th 2013

                              4 years racing, 14 marathons, 14 BQs     

                                I agree with SRL that we have mostly been sold a bill of goods by the sports drink companies but we have also been misled by the scientific and medical communities who spent decades misdiagnosing hyponatremia as dehydration.  I was always told, "if you wait until you are thirsty to drink, it is too late."  Turns out that thirst is a perfect way of gauging your hydration needs.  Your body isn't as stupid as we thought.

                                Short term goal: 17:59 5K

                                Mid term goal:  2:54:59 marathon

                                Long term goal: To say I've been a runner half my life.  (I started running at age 45).

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