Fuel during the run...and advice? (Read 681 times)

Why do you feel like you need to fuel on the run at this point? (Serious question.) Are you feeling lightheaded and slowing down dramatically at the end of your long runs? I noticed your last long run was in really humid weather. I would guess that unless you're hypoglycemic, you were dragging more because of dehydration than a fuel issue. I don't normally have any fuel issues on runs up to 2.5 hours or so. I sometimes bring gels on runs longer than 2 hours, but more than anything that is just to practice for the marathon when I know I'll need to take in some calories to finish without bonking.

I generally don't fuel on anything under 2 hours, which for a slowpoke like me is 10-12 miles. Yesterday I did 20 miles and ate a pack of sports beans and a luna bar. I've never been a good fueler and someone suggested the luna bars to help me, which I suppose they do because I actually eat them unlike most things I used to carry. I don't like gels because they induce a gag reflex in me, but everything else can be hard to eat on the run. Give them a shot when your runs get longer or you feel like you need it. Otherwise, I do like sports beans but feel like they take a lot of time to consume.

The key may be in your "small meal". It is true that for 7 miles you shouldn't need gels. However, I do find they make a huge difference on long long runs for me. I recently conusmed 3 gels on a 15.5 mile run (3 hours so I'm really slow). I also drank a 500ml botle of water (17 fl. oz) and 400 ml of electrolyte drinks in your camel back. (I use the power bar brand). But I only had a bowl of oatmeal 1.5 hours before this run. Your pre run meal should really be slow-release carbs, and nothing is better than oatmeal. If you had something sugary, you may have felt full, but may not have had enough carbs in you and you crashed. On your next 7 mile run, eat otameal, drink at least 17 fl oz of water 1 hour before your run, and take water and electrolyte drink with you, and that should be plenty to sustain you. Don't allow yourself to get thirsty, keep sipping.

Are you eating enough otherwise? I don't use any fuel unless I'm running more than 10 miles ... and then I'll take a GU or jelly beans every 6-7 miles.

I'll usually take fuel on runs less than 18 or 20 miles, but not always. Once I get around 22 miles, then I almost always have some sort of fuel and water. Once in a while I'll take something with me for shorter runs, but not too often. I will eat right before I run, though, and always when I get done with any sort of workout.