Forums/

General Running

Wendy
Wendy Sendmail

Energy/Nutrition during and after a long run

posted 4 months ago | Report

OK...so since I am new to distance running, I don't really know what to bring on a run (if I need to bring something) or what the best thing is for after a run. My long runs are now over 7 miles...working on the 1/2 the end of March. Any thoughts and advice would be greatly appreciated! Thanks!

Respond

8 posts

scroll to bottom
  • Marc M.
    Marc M. Sendmail

    It just depends for me. I'll take a gel if I'm running 60-90 minutes. 90-120 minutes I might take a Cliff bar and munch on it throughout the run. Hydration is important of course so figure out the best way for you to do that, such as looping by your house every 3-4 miles to drink or get a bottle you carry or wear on your waist.

    posted 4 months ago

  • Malu R.
    Malu R. Sendmail

    I have read that if you are planning to run more than 60 min you needs to start drinking water right after min 45, not a whole lot but about 2-4 oz depending how you feel water is the best, you could do Gatorade try watering down, there are also many electrolyte pills that you can add to water. Same for eating, you need to experiment, there is a lot of products out there energy gels, energy bars, wafers, jelly beans, etc. Energy gels are extremely sweet so watch out for that you do not want the "sugar belly" specially if you are drinking Gatorade or some thing really sweet, a friend of mine does the wafers and she loves them! I personally used Cliff Gel Shot and they are great I try to eat 1 every 15 to 20 min after I hit the 45 min. The most important thing is to try all your option.
    But never try a new product on a race day!
    Hope my own experiences can help.

    posted 4 months ago

  • Berkeley J.
    Berkeley J. Sendmail

    I also love love love Cliff Shot Blocks!! the only problem with them is that they take a minute to chew and they're kinda gooey so i like to have water on hand to wash it down. i also LOVE Jelly Belly's Sports Beans! just make sure you are fairly consistent with what you're eating/drinking because you don't want to get sick!

    posted 4 months ago

  • Andrew W.
    Andrew W. Sendmail

    There are all kinds of things you can do when going on a long run to maintain your energy. Most of the choice has to do with what works for you. When I first started training for my marathon last year, I tried taking GU during a run and it made me very sick the rest of the run. Next time I tried ShotBloks and it worked great. There are countless other items you could take, but make sure you give them a try and figure out what works. I have even heard people taking trail mix to munch, as that works for them.

    The trick is to start taking in nutrition if you are planning on being out over an hour. Since I use ShotBloks, they come in a stick with 6 individual "blocks", I eat 2 blocks at 60 minutes, then 2 more every 20 minutes after that until I am done with my run.

    posted 4 months ago

  • Jan
    Jan Sendmail

    Good advice here so far. +1 to eating after 60 minutes for runs over 60-90 min.

    I also really like Shot Blocks & Sports Beans when I need something that can squeeze into a small pouch (like during a triathlon) but, depending on your own ideas about food, real food can be a good option too. If you're someone who doesn't like the added stuff and long lists of weird ingredients, coloring, etc, you can have a 1/4 of a pb&j on whole wheat (sugar, salt, protein) or some baked potato (quick sugar). Lots of real foods are semi-portable & sometimes you're pausing by your car or house anyway for the food/fuel break. (Shot blocks are so chewy I have a tough time when I run WHILE eating them!)

    Good luck building your distance!

    posted 4 months ago

  • Morey B.
    Morey B. Sendmail

    yeah- hydration and nutrition help.
    for runs less than 1hr, I usually just drink water. maybe a little sports drink if it's hot.
    for Runs 1hr to 2hr Sports Drink + water will provide everything you need. Although you're welcome to start using gels or blocks or beans if it makes you feel better. and- if nothing else, gets you used to downing some nutrition while running. Over 2hrs and I find sports drink and my beloved cliff shot blocks to be useful. If, for no other reason than I Get Hungry!

    for a half marathon- you will not deplete your glycogen stores, so really- only hydration is absolutely necessary, but taking a gel or blocks lifts the blood sugar and makes you feel a little better.

    Post Long Run: Ahhh- recovery food. Studies have shown (for elite athletes working to depletion) that their recovery is faster if you have water right after. Faster still if you have sports drink (water plus sugar), and the best if you have something that's about 70% carbs and 30% protein. Problem is- you need to find something easy to digest and eat it within 20 min of the exercise. Oh- nix on the fat, as that slows absorption. You could go for the pre-mix stuff from companies like Accelerade (doesn't taste great- but it works), or make your own smothie out of fruit, low-fat yogurt and perhaps some protein powder. Cliff makes these cool little balls (Roks) that taste good and do the job as well. Handy if you don't finish your run at your kitchen door.

    posted 4 months ago

  • Holly T.
    Holly T. Sendmail

    It is really individual. I usually use a gel twice in a Half Marathon distance, BUT...I just talked to an Iron Man KONA qualifier and finisher and she recommended a gel at 3 miles and one every 2 miles thereafter. I am going to try it. I think the best thing is simply to experiment around on your training runs. I admit I do not need the calories, but I like the caffeine in the gels. It seems like a lot, but I do not argue with her results, she is one of the top at her sport....So I will try it out this week... Just experiment around, you will figure out what you like and what you dislike.

    posted 4 months ago

  • Wendy
    Wendy Sendmail

    Thanks everyone! I'm going to try some different things as I start getting up there in mileage. I appreciate all of your comments!

    posted 4 months ago

Similar Discussions in Running - General Running