What do you eat before a long run, or before a race? A full breakfast? And how do you stay fueled during a longer run/race? Do you use carbohydrate gels, or do you rely more on things that came out of the ground vs. fell off a truck? What has worked best for you?
Oh boy, after 42 half marathons, I have a superstitious routine for my pre-race breakfast...I think any "successful" runner is kind of superstitious about what they eat on race day, amirite!?! I feel the need to define "successful" as follows...no stomach ache, no headache, no crap in my shorts :-) Two hours before race start I eat a banana, half hour before start I eat a Larabar (only 4 ingredients), at mile 3, I take a gel (I love Hammer) 6-7 miles in I have another gel, at 9-10 miles I evaluate my energy level and decide if I need another...I'd say about 50% the time I do, because I am a 57 yr old runner and I am NOT a sample size (5'9" - 140-145 lbs). I carry my own water because I like to take a sip every half mile or so to keep my mouth from feeling like a desert. I offer all this in detail to help someone who may be struggling, with that being said, every body responds differently (I am a doctor) but this may help some ;-)
I have the most sensitive stomach of any runner I know and through trial and error found eating nothing before short runs and eating 1 cup of cheerios w/almond milk before my long runs the best. Tried all kinds of fuel, can't tolerate any electrolyte drinks-just water, and found ProBar organic chews the only I can tolerate. 2 chews every 3 miles keeps me going throughout my runs including my marathons. Anybody with similar stomach issues who has a plan that works for them please share.
I am just coming back from a fusion of my left big toe. I was out for about 8 weeks. I have adopted a low carb diet to get back into running shape. I am doing well with both running and maintaining this new diet. I have not run a race yet with this new diet but in the past, the day before the race, I would have pasta for lunch and then eat sensibly and that has worked. I tried the gels once and that did not do anything for me so I am sticking with my previous plan and making sure that I am hydrated!
For runs less than 10 coffee and peanut butter and crackers 1 hour before. With water and Zeal during warm weather just Zeal during cold weather gummie bears after an hour. Longer than 10 Oatmeal with honey and cinnamon 2 to 3 hours prior. Water and Gatorade alternate if I’m running that long it’s prep for a race so I mimic the water stops gummies after mile five. A little trick I take icebreaker mints to prevent dry mouth and that helps me not to guzzle water. Post run chocolate almond milk and tablespoon peanut butter and half a banana.
I think I'm the anomaly here. I cant eat peanut butter or bananas before a run. I'll want to throw-up! Runs under 6 miles, I try not to eat an hour before hand, but I'll hydrate. Runs over 9 miles, I'll have some toast and pre-workout about 15-30 minutes before. During my runs, I'll take squeezable fruit pouches...like go-go squeeze and cut up grapes. I find that these are easier to take than gels and don't make me nauseous. SiS makes some great gels though that are less viscous and easy to take. I'll take one or two of these on runs over 13 miles in addition to the other stuff.
Those are great ideas. It sounds like some of the gel products can be pretty rough on a lot of people's stomachs -- which is exactly the opposite of what you want on a long run, right?!
I usually do peanut butter on an English muffin and a banana before race. During race I found the marten non flavored gels to be very easy to digest and use for both half marathons and full marathons. Usually stick mostly with water on these races as well occasionally using Gatorade some during the last third of the race.
For races, I usually have maybe a picky bar a few hours before. Then a light protein shake with some gatorade about 30 minutes before. For normal runs, I do nothing. If it's over 10 miles, sometimes I'll bring some chews. Over 15 definitely. But usually,​ I only have a chew every mile or so.
I have been having difficulties with this. I tend to get nauseated during long runs. I've tried different things such as different gels, gummy bears, dates, different chews etc etc. So far, I've found what works for me... to have a banana with almond butter with extra salt about 2 hours before my long run... with a 5 hour energy (I know its not that healthy but it works for me) and during my run to sip on fruit punch gatorade. I've also made sure I carb load a few days before my long run... before my eating habits were not that great. My nausea has decreased significantly and where I am able to finish and be ok. If anyone has any other tips, please let me know.. it's still a work in progress for me.
I struggled with nausea for the majority of my distance running and found that I too have to eat (for me it's cheerios and almond milk) 2 hours pre-long run and no coffee or electrolyte drinks. I found ProBar organic chews keep me from getting nauseous during my long runs. Small amounts at a time, 2 chews every 3 miles from the start whether I want them or not is what works for me.
That's interesting, Jessi -- any idea what's causing the nausea? I love the dedication, that you're keeping at it despite the difficulties you've experienced. I wonder if a physician/nutritionist might be able to help you get past the nausea.
Thanks, I am training for a 1/2 which is next week so I better be on it!! Well after reading a lot of various things... I've learned that on long, hard runs, your blood circulation decreases around the stomach and digestive area and increases in the leg muscles and heart/lung areas because that is what is working harder. That is one reason for the nausea... your digestive system takes a hit. And also your core is working harder so that extra pressure is to the stomach may cause it also. And obviously not fueling properly doesn't help with stomach issues. So I will do another long run this weekend with the same regime, so I'm hoping my stomach will take to it again like last time. I actually am thinking of going to a nutritionist!
In July I started working with a sports nutritionist (and she's also a certified Iron Man Coach) and she is awesome. Stomach issues have resolved and I did not change my pre-run food. it was the changes to my daily food all week long that must have helped. I highly recommend finding a sports nutritionist. Worth the $$.
That's really interesting -- can you share some of the changes she helped you make to your daily food during the week? (Or were they specific to you/what works for you?)
Sure. Yes, they were specific to my macro-nutrient needs for my training schedule which is why I think a good sports nutritionist is key (instead of regular nutritionist). I am vegan and a celiac so we had to make sure I was getting all essential vitamins/minerals and she doesn't believe in supplements (which is great b/c I've worked with other nutritionists and they all have a brand of supplements they are pushing). Basically, big changes were increasing carbs (I was falling into the "more protein is better" trap that keto has brought upon us-not to knock it, it does work for some of my family/friends, just not me) and fixing my own food. Clean foods-all organic and making sure I eat every 3 hours was also key. I already ate healthy, but she fine tuned it to my specific deficiencies and got me to branch out with other foods I thought I wouldn't like.
Biggest tweaks 1) not eating out so much so I had control over what was in my food, and 2) food prep so I am sure to eat on a regular schedule rather than wait until I am starving. Also eliminated all protein bars and relying on real foods instead.
Before a morning run I will eat shredded wheat with blueberries and almond milk. All with a cup of coffee. I'm fortunate that I can run shortly after eating without any issues (usually). Mid-day runs I'll have peanut butter toast and a banana. For runs shorter than 7 miles, I don't worry about fueling at all. I'm interested to read the posts about mid-race fueling as that is where I struggle. Currently, I take applesauce in squeeze packets and it works OK for me. I need a better plan though as I'm hoping to PR in the half marathon in October at the ripe age of 55. I just purchased some SiS energy gels as they don't require as much water when you use them.
I'm the same with shorter runs -- a strawberry or two is fine for me. Once you start getting into double digits, that's when I need help with what I'm eating.
Runs shorter than 6 miles, I don't eat anything. For races from halves up to ultras I'll have coffee, a small bowl of oatmeal with soy milk and a banana cut up on top before the race. Gels are gross and hard for me to choke down so for long training runs, apple sauce packets, peanut butter sandwiches, mamma chia packets, and kind pressed chia bars are my go-to. During supported races, whatever looks good at the aid station at the moment, fruit, Fritos, potato chips, coke (LOTS of coke), veggie broth, animal crackers, peanut butter crackers, pretzels, corn nuts. Mostly junk, haha. I'll also put those little apple or orange juice bottles that come in six-packs and 5-hour energy in my drop bag if it's a race long enough to have a drop bag. For anyone looking for homemade, carry-with-you, easy-to-digest, high-calorie running food, check out the book "Feed Zone Portables." It was written by the chef of the U.S. Olympic cycling team and the recipes in there are awesome. My fave is the coconut rice bars, with a layer of fresh blueberries and chocolate chips in the middle. Yum.
That's a really great tip, DiegoGal! We've had a long-running conversation here in our home about our desire to get away from processed foods as much as possible. That book sounds like a great way to incorporate real food into your running diet. Will definitely check it out.
Usually have a banana, sometimes two before a long race (ultra). During long runs I will sometimes have a glazed donut and peanut butter crackers. For runs up to 50k water is usually the only drink I consume. Far as nausea 37% of ultra runners experience this during a race. Gels- seem okay as long as your consuming enough fluid to help with the digestion. For long races I completely steer away from coffee. Being a diuretic the coffee could help lead one toward dehydration, not to mention bathroom stops. Crushed pretzels and applesauce work well on long training runs (20-27 miles).
Really helpful ideas there. Especially about coffee and nausea -- I had no idea that many runners experienced it. By the way, how often do you run ultras -- are they the main distance you run?
I ran my first ultra last October. Course had over 1700 feet of elevation gain. Tons of hills. Broke a 9 year old age group record by over 23 minutes. Time of 4:47. Looking for 4:30 this year (60-69) AG. Have run some tough trail marathon-11,000 ft of elevation gain/loss. Next to run my first 50 miler next year. I run same mileage I did as a half marathon runner, major difference is long runs are longer and far more hill running.
for my weekly runs in the morning (6 miles) i might take a swig or 2 of gatorade and i just go. for my longer runs (10+) i might have half a clif bar a half hour beforehand. i'm really weird i really don't have a need for liquids when i am running. if i do a half marathon i might do a gu at mile 7 but typically i just go with nothing.
I usually don't need to have any fuel for 5 miles and under, but sometimes I will have a half a banana. I typically run in the morning, so I have my water and hit the road. For longer runs ( 8 miles plus) I will have a 1/2 an English muffin with peanut butter and a 1/2 a banana about an hour before I go out. During my long runs I will use GU gels staring at 8 miles and every 4-5 miles from there. I did my first marathon last year and found in training to eat a really balanced diet a bit heavier on carbs ( my body likes white rice the best) leading up to my the race and my 20 mile runs. I like sipping on NUUN water for my long runs or when its hot. I sweat a ton and have to lightly salt my food after I run. ( I'm learning when my body is low on salt, I can feel it.)
How do you like the NUUN? I've never tried those kinds of drinks -- unless, of course, I've had them at a race from an aid station, without even knowing it.
I've tried NUNN, don't drink it while running, but it is great for recovery. Worth trying. It is the least sweet of the electrolyte drinks so very gentle on the stomach post-race.
I like Nuun because it is easy on my stomach and gives me the salt I need because I tend to loose so much with sweating. It is a little effervescent so if you don't like a little fizz that might be a deterrent. I usually carry one bottle of water and one of Nuun for long runs on my water belt.
I tend to eat right before my runs. I like to eat almond butter some blueberries and grapes and some granola and coffee. I do the same for races but make sure for races I eat earlier.
I had not read through this originally, but pulled it back up after my long run Saturday (20mi)
I usually do not eat before a run, instead drink a Ucan w/protein. During my runs, I fuel with Tailwind Endurance. I have used Gu products in the past to supplement my needs when necessary,
without any issues. However, that was not the case on Saturday. The Gu caused nausea, and the last 5-6 miles my time ballooned. I generally run early (5am), so eating something before has never been planned. If an event starts at 7:30a or later, I eat a plain bagel and/or some oatmeal.
I am planning to change a few things up for my next 20mi run and see what happens.
I prefer running on an empty stomach. If I run in the afternoon or evening, I make sure that last food I had was 3-4 hours ago.
I can run 2.5 hours without needing to fuel in training. I'll have gels for the race and I occasionally practice with them to ensure my body responds well. I use the salted caramel from GU as I need the extra electrolytes with my low blood pressure.
Did my first half marathon in March 2017 and although I finished....the ending was rough. I ran out of energy. The main reason it was so hard on my body was that I clearly avoided drinking more than "sips" of water or electrolytes along the way in order to AVOID the port-o-potties. I also avoided all kinds of gels due to the fact that if they gave me any kind of stomach issues....yup....I would have to use the bathroom :(. However, one month later for my second half ever I changed it up a bit and committed to drinking more along the way and consuming energy gummies. The end result was much better than the first for sure. Fast forward to a bit over 2 years later and although for my last half I did consume one energy gel (without bathroom issues), I realized my body does not need that gel for a 13.1 mile run. I always bring my own water and take sips as needed. I am currently training for the Disney Dopey Challenge happening in January 2020 and I do a 10 mile run every Saturday without consuming any water. I bring 2 dates with me in the event I feel the need for the energy. I have tried many energy gels for running and really dislike most of them. However I found a company that makes egels. They are great. I consumed one every 5 miles of my first marathon starting at mile 5 and they were great!!!! Also at home before leaving for an event (because you have to leave with so much time in advance usually) I have a smuckers peanut butter and jelly uncrustable with my coffee and plenty of water.
Really interesting. For me, I've gotta hydrate at least every 5-6 miles. Would love to know the brand name of the gels you're using, especially if you find they work so well!
Usually just something light. I have to eat in the morning but I don’t notice hunger as much when I am running. I am always open to ideas and suggestions. What is the ideal breakfast on race day?
I have my race morning ritual where I always make sure I have a protein, 2 types of carbs and a pre-workout drink. If I'm near a microwave, I'll nuke egg beaters, and have a cup of berries and a kind bar. If I'm not near cooking implements, I'll eat a protein bar, fruit and a kind bar along with my pre-workout. I've discovered this works the best and lasts me well into mile 10. I have started eating gels during mile 9 to give me that kick for the final 4 miles. For training, I tend to run more on an empty stomach. Only for my long runs of 10 miles or more will I fuel up prior to the run and I fuel up 2 hours before. If I eat 1 hour or less before running, I'm in search of a restroom along my route which isn't always available!!!
Since my first half marathon was this past Dec and my first full will be in Feb, I still feel like a noobie, but I will only eat a protien bar and one gatorade before. Then I use the Stinger gummies during, about halfway through one of the Stinger gels and I use Trail Wind for hydration. If I feel hungry at the start line, I might have one of the Stinger waffles (if you can't tell, I like the Stinger brand lol).
I usually wake up several hours earlier than usual. I will have a cup of coffee and a banana. After getting awake good, If I am running a 1/2, I’ll have a peanut butter bagel and drink my favorite juice with beet powder in it. During the race, I’ll only drink water or power aide or Gatorade. I can’t tolerate gels. 🤮🤢.
Before my long runs (those over an hour) I have a cup of Trader Joe's Oatmeal with a splash of almond milk and coffee. For runs around half marathon distance or longer I add a sandwich thin with some peanut butter. I follow the same guidelines on race morning and if there is a significant wait between breakfast and race time I will have a Honey Stinger waffle about 30 minutes before the race if it is a half or longer. During the race I have a GU gel about every 45 minutes or every 3 miles depending on race distance. If it is really hot out I will have the on course electrolyte drink at every stop it is offered at but for cooler days I will have it every other or every third stop. This strategy has worked quite well for me and I have not had any digestive issues or felt that my energy levels were too low.
For runs 10k and below, I prefer going on an empty stomach. For a half marathon, a plain bagel with extra cream cheese about 2-1.5 hours before start. Anything more is sure to cause a problem somewhere down the road. For all runs, I start sipping on a bottle of water about an hour before start, with a potty call at start minus 15 minutes. Can’t tolerate sports drinks at all. Along the course, no eating. I stop for water at the 4 and 8 mile points. One-third cup swish and spit, one-third swallow, one-third poured on my head and back. Preferred post-run refuel is a chocolate milk followed by a bag of chips, followed by a beer. Or two.
Overnight oats an hour before, then a serving of UCAN 30 mins b4 and then every hour-ish. Just started testing UCAN after trying it for the first time at SF half marathon in July. Usually before that I munched a Stroopwafel or a chew every 45 minutes; have never tried gels because the consistency sort of turns me off. However, I seem to have a cast iron stomach that will go with whatever random calories I toss down my gullet before, during, or after.
Oh boy, after 42 half marathons, I have a superstitious routine for my pre-race breakfast...I think any "successful" runner is kind of superstitious about what they eat on race day, amirite!?! I feel the need to define "successful" as follows...no stomach ache, no headache, no crap in my shorts :-) Two hours before race start I eat a banana, half hour before start I eat a Larabar (only 4 ingredients), at mile 3, I take a gel (I love Hammer) 6-7 miles in I have another gel, at 9-10 miles I evaluate my energy level and decide if I need another...I'd say about 50% the time I do, because I am a 57 yr old runner and I am NOT a sample size (5'9" - 140-145 lbs). I carry my own water because I like to take a sip every half mile or so to keep my mouth from feeling like a desert. I offer all this in detail to help someone who may be struggling, with that being said, every body responds differently (I am a doctor) but this may help some ;-)
That's super helpful -- thank you, Joan!
I have the most sensitive stomach of any runner I know and through trial and error found eating nothing before short runs and eating 1 cup of cheerios w/almond milk before my long runs the best. Tried all kinds of fuel, can't tolerate any electrolyte drinks-just water, and found ProBar organic chews the only I can tolerate. 2 chews every 3 miles keeps me going throughout my runs including my marathons. Anybody with similar stomach issues who has a plan that works for them please share.
Really interesting that cheerios works! I'll have to try that.
I eat cheerios before morning races too!
I am just coming back from a fusion of my left big toe. I was out for about 8 weeks. I have adopted a low carb diet to get back into running shape. I am doing well with both running and maintaining this new diet. I have not run a race yet with this new diet but in the past, the day before the race, I would have pasta for lunch and then eat sensibly and that has worked. I tried the gels once and that did not do anything for me so I am sticking with my previous plan and making sure that I am hydrated!
For runs less than 10 coffee and peanut butter and crackers 1 hour before. With water and Zeal during warm weather just Zeal during cold weather gummie bears after an hour. Longer than 10 Oatmeal with honey and cinnamon 2 to 3 hours prior. Water and Gatorade alternate if I’m running that long it’s prep for a race so I mimic the water stops gummies after mile five. A little trick I take icebreaker mints to prevent dry mouth and that helps me not to guzzle water. Post run chocolate almond milk and tablespoon peanut butter and half a banana.
I think I'm the anomaly here. I cant eat peanut butter or bananas before a run. I'll want to throw-up! Runs under 6 miles, I try not to eat an hour before hand, but I'll hydrate. Runs over 9 miles, I'll have some toast and pre-workout about 15-30 minutes before. During my runs, I'll take squeezable fruit pouches...like go-go squeeze and cut up grapes. I find that these are easier to take than gels and don't make me nauseous. SiS makes some great gels though that are less viscous and easy to take. I'll take one or two of these on runs over 13 miles in addition to the other stuff.
Those are great ideas. It sounds like some of the gel products can be pretty rough on a lot of people's stomachs -- which is exactly the opposite of what you want on a long run, right?!
I usually do peanut butter on an English muffin and a banana before race. During race I found the marten non flavored gels to be very easy to digest and use for both half marathons and full marathons. Usually stick mostly with water on these races as well occasionally using Gatorade some during the last third of the race.
Are the gels you're talking about the ones here? I'll have to check them out! https://www.maurten.com/products/gel-100-box-us
Yes the sound of no flavor sounds bad but their actually very tolerable. Eluid Kipchoge uses them.
For races, I usually have maybe a picky bar a few hours before. Then a light protein shake with some gatorade about 30 minutes before. For normal runs, I do nothing. If it's over 10 miles, sometimes I'll bring some chews. Over 15 definitely. But usually,​ I only have a chew every mile or so.
I have been having difficulties with this. I tend to get nauseated during long runs. I've tried different things such as different gels, gummy bears, dates, different chews etc etc. So far, I've found what works for me... to have a banana with almond butter with extra salt about 2 hours before my long run... with a 5 hour energy (I know its not that healthy but it works for me) and during my run to sip on fruit punch gatorade. I've also made sure I carb load a few days before my long run... before my eating habits were not that great. My nausea has decreased significantly and where I am able to finish and be ok. If anyone has any other tips, please let me know.. it's still a work in progress for me.
I struggled with nausea for the majority of my distance running and found that I too have to eat (for me it's cheerios and almond milk) 2 hours pre-long run and no coffee or electrolyte drinks. I found ProBar organic chews keep me from getting nauseous during my long runs. Small amounts at a time, 2 chews every 3 miles from the start whether I want them or not is what works for me.
That's interesting, Jessi -- any idea what's causing the nausea? I love the dedication, that you're keeping at it despite the difficulties you've experienced. I wonder if a physician/nutritionist might be able to help you get past the nausea.
Thanks, I am training for a 1/2 which is next week so I better be on it!! Well after reading a lot of various things... I've learned that on long, hard runs, your blood circulation decreases around the stomach and digestive area and increases in the leg muscles and heart/lung areas because that is what is working harder. That is one reason for the nausea... your digestive system takes a hit. And also your core is working harder so that extra pressure is to the stomach may cause it also. And obviously not fueling properly doesn't help with stomach issues. So I will do another long run this weekend with the same regime, so I'm hoping my stomach will take to it again like last time. I actually am thinking of going to a nutritionist!
In July I started working with a sports nutritionist (and she's also a certified Iron Man Coach) and she is awesome. Stomach issues have resolved and I did not change my pre-run food. it was the changes to my daily food all week long that must have helped. I highly recommend finding a sports nutritionist. Worth the $$.
That's really interesting -- can you share some of the changes she helped you make to your daily food during the week? (Or were they specific to you/what works for you?)
Sure. Yes, they were specific to my macro-nutrient needs for my training schedule which is why I think a good sports nutritionist is key (instead of regular nutritionist). I am vegan and a celiac so we had to make sure I was getting all essential vitamins/minerals and she doesn't believe in supplements (which is great b/c I've worked with other nutritionists and they all have a brand of supplements they are pushing). Basically, big changes were increasing carbs (I was falling into the "more protein is better" trap that keto has brought upon us-not to knock it, it does work for some of my family/friends, just not me) and fixing my own food. Clean foods-all organic and making sure I eat every 3 hours was also key. I already ate healthy, but she fine tuned it to my specific deficiencies and got me to branch out with other foods I thought I wouldn't like.
Biggest tweaks 1) not eating out so much so I had control over what was in my food, and 2) food prep so I am sure to eat on a regular schedule rather than wait until I am starving. Also eliminated all protein bars and relying on real foods instead.
Thanks, Sarah! That's enlightening, especially about supplements. I once took a multivitamin a day, but this article changed my mind: https://www.theatlantic.com/health/archive/2013/07/the-vitamin-myth-why-we-think-we-need-supplements/277947/
That's also really interesting about protein bars -- is the reason that they're a processed food/made in a factory, vs. real food you make at home?
Before a morning run I will eat shredded wheat with blueberries and almond milk. All with a cup of coffee. I'm fortunate that I can run shortly after eating without any issues (usually). Mid-day runs I'll have peanut butter toast and a banana. For runs shorter than 7 miles, I don't worry about fueling at all. I'm interested to read the posts about mid-race fueling as that is where I struggle. Currently, I take applesauce in squeeze packets and it works OK for me. I need a better plan though as I'm hoping to PR in the half marathon in October at the ripe age of 55. I just purchased some SiS energy gels as they don't require as much water when you use them.
I'm the same with shorter runs -- a strawberry or two is fine for me. Once you start getting into double digits, that's when I need help with what I'm eating.
Runs shorter than 6 miles, I don't eat anything. For races from halves up to ultras I'll have coffee, a small bowl of oatmeal with soy milk and a banana cut up on top before the race. Gels are gross and hard for me to choke down so for long training runs, apple sauce packets, peanut butter sandwiches, mamma chia packets, and kind pressed chia bars are my go-to. During supported races, whatever looks good at the aid station at the moment, fruit, Fritos, potato chips, coke (LOTS of coke), veggie broth, animal crackers, peanut butter crackers, pretzels, corn nuts. Mostly junk, haha. I'll also put those little apple or orange juice bottles that come in six-packs and 5-hour energy in my drop bag if it's a race long enough to have a drop bag. For anyone looking for homemade, carry-with-you, easy-to-digest, high-calorie running food, check out the book "Feed Zone Portables." It was written by the chef of the U.S. Olympic cycling team and the recipes in there are awesome. My fave is the coconut rice bars, with a layer of fresh blueberries and chocolate chips in the middle. Yum.
That's a really great tip, DiegoGal! We've had a long-running conversation here in our home about our desire to get away from processed foods as much as possible. That book sounds like a great way to incorporate real food into your running diet. Will definitely check it out.
Usually have a banana, sometimes two before a long race (ultra). During long runs I will sometimes have a glazed donut and peanut butter crackers. For runs up to 50k water is usually the only drink I consume. Far as nausea 37% of ultra runners experience this during a race. Gels- seem okay as long as your consuming enough fluid to help with the digestion. For long races I completely steer away from coffee. Being a diuretic the coffee could help lead one toward dehydration, not to mention bathroom stops. Crushed pretzels and applesauce work well on long training runs (20-27 miles).
Really helpful ideas there. Especially about coffee and nausea -- I had no idea that many runners experienced it. By the way, how often do you run ultras -- are they the main distance you run?
I ran my first ultra last October. Course had over 1700 feet of elevation gain. Tons of hills. Broke a 9 year old age group record by over 23 minutes. Time of 4:47. Looking for 4:30 this year (60-69) AG. Have run some tough trail marathon-11,000 ft of elevation gain/loss. Next to run my first 50 miler next year. I run same mileage I did as a half marathon runner, major difference is long runs are longer and far more hill running.
for my weekly runs in the morning (6 miles) i might take a swig or 2 of gatorade and i just go. for my longer runs (10+) i might have half a clif bar a half hour beforehand. i'm really weird i really don't have a need for liquids when i am running. if i do a half marathon i might do a gu at mile 7 but typically i just go with nothing.
I usually don't need to have any fuel for 5 miles and under, but sometimes I will have a half a banana. I typically run in the morning, so I have my water and hit the road. For longer runs ( 8 miles plus) I will have a 1/2 an English muffin with peanut butter and a 1/2 a banana about an hour before I go out. During my long runs I will use GU gels staring at 8 miles and every 4-5 miles from there. I did my first marathon last year and found in training to eat a really balanced diet a bit heavier on carbs ( my body likes white rice the best) leading up to my the race and my 20 mile runs. I like sipping on NUUN water for my long runs or when its hot. I sweat a ton and have to lightly salt my food after I run. ( I'm learning when my body is low on salt, I can feel it.)
How do you like the NUUN? I've never tried those kinds of drinks -- unless, of course, I've had them at a race from an aid station, without even knowing it.
I've tried NUNN, don't drink it while running, but it is great for recovery. Worth trying. It is the least sweet of the electrolyte drinks so very gentle on the stomach post-race.
I like Nuun because it is easy on my stomach and gives me the salt I need because I tend to loose so much with sweating. It is a little effervescent so if you don't like a little fizz that might be a deterrent. I usually carry one bottle of water and one of Nuun for long runs on my water belt.
I tend to eat right before my runs. I like to eat almond butter some blueberries and grapes and some granola and coffee. I do the same for races but make sure for races I eat earlier.
I had not read through this originally, but pulled it back up after my long run Saturday (20mi)
I usually do not eat before a run, instead drink a Ucan w/protein. During my runs, I fuel with Tailwind Endurance. I have used Gu products in the past to supplement my needs when necessary,
without any issues. However, that was not the case on Saturday. The Gu caused nausea, and the last 5-6 miles my time ballooned. I generally run early (5am), so eating something before has never been planned. If an event starts at 7:30a or later, I eat a plain bagel and/or some oatmeal.
I am planning to change a few things up for my next 20mi run and see what happens.
I prefer running on an empty stomach. If I run in the afternoon or evening, I make sure that last food I had was 3-4 hours ago.
I can run 2.5 hours without needing to fuel in training. I'll have gels for the race and I occasionally practice with them to ensure my body responds well. I use the salted caramel from GU as I need the extra electrolytes with my low blood pressure.
Did my first half marathon in March 2017 and although I finished....the ending was rough. I ran out of energy. The main reason it was so hard on my body was that I clearly avoided drinking more than "sips" of water or electrolytes along the way in order to AVOID the port-o-potties. I also avoided all kinds of gels due to the fact that if they gave me any kind of stomach issues....yup....I would have to use the bathroom :(. However, one month later for my second half ever I changed it up a bit and committed to drinking more along the way and consuming energy gummies. The end result was much better than the first for sure. Fast forward to a bit over 2 years later and although for my last half I did consume one energy gel (without bathroom issues), I realized my body does not need that gel for a 13.1 mile run. I always bring my own water and take sips as needed. I am currently training for the Disney Dopey Challenge happening in January 2020 and I do a 10 mile run every Saturday without consuming any water. I bring 2 dates with me in the event I feel the need for the energy. I have tried many energy gels for running and really dislike most of them. However I found a company that makes egels. They are great. I consumed one every 5 miles of my first marathon starting at mile 5 and they were great!!!! Also at home before leaving for an event (because you have to leave with so much time in advance usually) I have a smuckers peanut butter and jelly uncrustable with my coffee and plenty of water.
Really interesting. For me, I've gotta hydrate at least every 5-6 miles. Would love to know the brand name of the gels you're using, especially if you find they work so well!
Hi Terrell. The gel is called e-gel (electrolyte gel). Check them out online and read what other think about it as well. They have very good reviews.
Usually just something light. I have to eat in the morning but I don’t notice hunger as much when I am running. I am always open to ideas and suggestions. What is the ideal breakfast on race day?
I have my race morning ritual where I always make sure I have a protein, 2 types of carbs and a pre-workout drink. If I'm near a microwave, I'll nuke egg beaters, and have a cup of berries and a kind bar. If I'm not near cooking implements, I'll eat a protein bar, fruit and a kind bar along with my pre-workout. I've discovered this works the best and lasts me well into mile 10. I have started eating gels during mile 9 to give me that kick for the final 4 miles. For training, I tend to run more on an empty stomach. Only for my long runs of 10 miles or more will I fuel up prior to the run and I fuel up 2 hours before. If I eat 1 hour or less before running, I'm in search of a restroom along my route which isn't always available!!!
Since my first half marathon was this past Dec and my first full will be in Feb, I still feel like a noobie, but I will only eat a protien bar and one gatorade before. Then I use the Stinger gummies during, about halfway through one of the Stinger gels and I use Trail Wind for hydration. If I feel hungry at the start line, I might have one of the Stinger waffles (if you can't tell, I like the Stinger brand lol).
I usually wake up several hours earlier than usual. I will have a cup of coffee and a banana. After getting awake good, If I am running a 1/2, I’ll have a peanut butter bagel and drink my favorite juice with beet powder in it. During the race, I’ll only drink water or power aide or Gatorade. I can’t tolerate gels. 🤮🤢.
Before my long runs (those over an hour) I have a cup of Trader Joe's Oatmeal with a splash of almond milk and coffee. For runs around half marathon distance or longer I add a sandwich thin with some peanut butter. I follow the same guidelines on race morning and if there is a significant wait between breakfast and race time I will have a Honey Stinger waffle about 30 minutes before the race if it is a half or longer. During the race I have a GU gel about every 45 minutes or every 3 miles depending on race distance. If it is really hot out I will have the on course electrolyte drink at every stop it is offered at but for cooler days I will have it every other or every third stop. This strategy has worked quite well for me and I have not had any digestive issues or felt that my energy levels were too low.
For runs 10k and below, I prefer going on an empty stomach. For a half marathon, a plain bagel with extra cream cheese about 2-1.5 hours before start. Anything more is sure to cause a problem somewhere down the road. For all runs, I start sipping on a bottle of water about an hour before start, with a potty call at start minus 15 minutes. Can’t tolerate sports drinks at all. Along the course, no eating. I stop for water at the 4 and 8 mile points. One-third cup swish and spit, one-third swallow, one-third poured on my head and back. Preferred post-run refuel is a chocolate milk followed by a bag of chips, followed by a beer. Or two.
Overnight oats an hour before, then a serving of UCAN 30 mins b4 and then every hour-ish. Just started testing UCAN after trying it for the first time at SF half marathon in July. Usually before that I munched a Stroopwafel or a chew every 45 minutes; have never tried gels because the consistency sort of turns me off. However, I seem to have a cast iron stomach that will go with whatever random calories I toss down my gullet before, during, or after.
Way to go on the PR, John!