Eating while on your long run (Read 867 times)

> No fluids within 2 hours of the start, or you will need one or more bathroom stops in the first miles. I read someone else recommend stop drinking 30min before race - I tried that and I found that I seem to need to stop drinking more like 45min before race to avoid needing bathroom stop in race.

I am in the first few weeks of training for my first marathon, which will be in March. Over the years I have always had long runs of up to at least 10 miles, as I just seem to really like the distance. I usually do not eat or drink anything before or during these runs. My question is, at what point do I need to start taking in calories and fluids during my long run build up? And to add to that, do you eat a gel, shot block, or whatever, right from the start of your long run, or wait until you hit, say mile 13 or 14? I am looking forward to training for this event almost as much as the marathon itself. But I really want to learn and practice the right way to eat and drink during these long runs so that I will have it down come race day. Thanks everyone!

Never eat gels, food, or drink sports drink on long runs or any run these days. I bring a liter of unflavored Pedialyte for electrolytes (in 6 oz Fuelbelt bottles), which I drink after 30-40 minutes into any run over 10 miles (just water to start). There's very little calories (a hundred in a liter), and no crap, just electrolytes. Forces the body to use it's glycogen and fat stores, both of which you are trying to have the body adapt to storing more (glycogen) and using more (fat). Since I know from the past that I do well with sportsdrink and Gu in the race, I don't need to train with them. I used to do a run or two before the race to get used to each, but don't bother anymore. I don't eat carbs of any kind within 3 hours of the race, or until 30-40 minutes into it. Want the body to be burning fat as much as possible from the getgo. Then I take carbs to keep the fat-burning going, and also to help prolong glycogen stores (which fat-burning will do as well). --Jimmy

But if you are into articles, here's a good series on the subject of fluid intake, dehydration and exercise: Part I: History of fluid intake and a conflict of interest (etc)

Thanks for the link to this excellent blog! Exactly the kind of information I'm looking for...