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You're right that its different for everyone but one guideline I've seen is that you don't need fuel like gels or electrolytes until your runs top 60-90 minutes.
Also, gels, chews, bars, etc aren't the only options. Real food is usually cheaper and has fewer chemicals, food coloring, etc. I like 1/4 pb&j on whole wheat when I stop to refuel on a long run. Some people like 1/2 of a baked potato for quick sugar/carbs.
Of course, if you're in a race it can be more handy to use those convenience foods because a pb&j can look a bit unappetizing after an hour + in your hydration belt!!!
Good luck finding the right things for you. And best of luck on 4/28!!
posted 4 months ago
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in reply to what Jan said:You're right that its different for everyone but one guideline I've seen is that you don't need fuel like gels or electrolytes until your runs top 60-90 minutes. Also, gels, chews, bars, etc aren't the only options. Real food is usually cheaper a... read more
lol Jan - yeah, I was thinking more on my actual run - can't imagine stopping, much less starting right away again, for a pb&j!! i'm slow - so i already run over 60 minutes - i did take a G2 drink with me on my 6 mile run Sunday - didn't notice any difference, but that may not be the correct energy source.
Wondering what most newbies take to the best??
posted 4 months ago
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I ran my first half marathon January 7th and leading up to the race I tried Gu Chomps a few times because the idea of a gel kind of freaked me out. They're like bigger fruit gummy and I've had absolutely no problem with them (which says a lot since I have a series of digestive issues). During the race they were handing out a Clif gel which I tried and actually really liked. It's nice because you can just take a little bit in your mouth and not fear choking on it like the gummies. I was really nervous incorporating food into my runs at first but it wasn't weird at all! I only bring them along if I haven't had a big breakfast or my runs are 10+, and I usually take them around mile 7 because I find if I don't bring them along I start feeling drained around mile 10 (gotta take them before you need it!) But everyone is different. You'll figure out what you body wants. Goodluck! :)
posted 4 months ago
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I'm glad you asked this question, as my runs are getting longer I am also wondering what I should be doing. Does anyone know if there is a good website that could give some information on this topic?
posted 4 months ago
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Most suggest when you hit 75-90 minutes or so. Of course it all depends on you and when you feel that your energy starts dropping. You might want to start carrying along stuff when you're approaching those times and see how you feel.
posted 4 months ago
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While the gels are helpful for marathons, you will not exhaust your glycogen supply before the end of 13.1 miles, especially if you are a steady (i.e., not fast) runner. After 20+ half marathons, I have come to realize the better thing for me is eat a good breakfast (oatmeal, banana) to provide a steady burn and then hydrate well on the course with a combination of water and sports drink. Thinking back to my first half marathon, I actually DID hit the wall at mile 8, but only because my longest training run was 6 miles AND I ran the race like someone was chasing me! Good luck to you Andrea!
posted 4 months ago
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Yeah, I think you'd take it about 90 minutes in. Make sure you try it first on a training run, like you said. And wash it down with water. Good Luck with it. Chris Kelley - Framingham
posted 4 months ago
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I have great luck with Clif blocks. There is 6 cubes to a package ($2). What you might want to try is take one at 3 miles with 2 raw almonds. This way you get an immediate energy source and the almonds for the delayed. An athlete/trainer suggested the almonds b/c sometimes the energy blocks isn't enough.
After I past 7 miles, I have a block & almonds every 30 minutes. When I do this on my long runs, I hardly get sore. Hope this helps and good luck on finding your perfect energy source.
posted 4 months ago
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I like Steve P.'s answer. For a half you should be able to get by with just a bottle of Gatorade. I don't even bring a water bottle for workouts 90 minutes or less. If they're going to have anything weird on the course, try it out in a long run before the race.
posted 4 months ago
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I agree with other's responses that you probably don't need to take anything for a half marathon, but it could be nice to get the extra boost of energy if only for psychological reasons. Also, depending on how much you eat before you run and how long you plan on taking to run the half, you may want the extra calories. If that's your plan, I would start experimenting soon on any of your runs longer than about an hour. Just don't over do it because you won't need much. If you take a pack of chomps, as an example, I would only eat maybe half the pack on your whole run. And, if you're going to eat anything, make sure you have water to wash it down or your body won't absorb it as well. If you're not planning to carry water in your race, you might want to find out how far apart the aid stations are and practice taking your fuel at the same distances so you know you'll have water available at that point in your race. Good luck with it! Figuring out the fueling was the hardest part of my marathon training so whatever you decide to do, start soon!
posted 4 months ago
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Start experimenting now! I have learned more than once that I cannot eat a Gu without water in hand to wash it down. Homemade gu goes down easier because I can fine tune it's consistency (honey, molasses, water, peanut butter, ground chia seeds, salt) - lots of ongoing experimentation with this. Either way, it seems right about every 45-60 minutes during a run. I was also surprised during last fall's marathon training to find that I could actually eat something during a run and not barf! Nutrigrain bars, cliff bars, mini-snickers - all in moderation. For me, dried fruit and soy are things to avoid on or before run/race day...unless there are portapotties lined up every half-mile or so! I also think there is a lot to be said for carbo-loading two days preceding a marathon, and oatmeal the morning of. Oh yeah, one more thing - water is good, but don't overdo it or you'll need to pee every 3 miles like I did my first marathon :P
posted 4 months ago | edited 4 months ago
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I used GU on my half in October. I agree with most thoughts about glycogen stores here, but I found that eating something for runs over an hour really helped. So I had a good breakfast, then 1 GU 30 minutes before the start, and one at mile 7.
For longer workouts, I also carry some diluted gatoraid. You can get the powder at the supermarket- I find I have to mix it up pretty weak to keep my stomach from getting nauseated.
I would start trying different things now during your long runs. You don't want any surprises on race day! Your local running shop should have a nice selection of gels, bars and drinks to play with. Have fun!
posted 4 months ago
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I agree that you should experiment. While I don't typically eat if I run less than 60 min, I prefer to have some calories every 40 when I do. I think it can give you a psychological boost and it seems to help me maintain my energy level. I want to have it before I feel like I "need" it.
posted 4 months ago
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I'm loving all the responses - thanks guys!
I have my first 7 mile run on Sunday so I will start experimenting on that run since it will be approximately 90 minutes - probably.
What about gummy bears, jelly beans, fig newtons?? I've heard of these in addition to the sport energy gels/bars, etc.
posted 4 months ago
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in reply to what Ted K. said:I used GU on my half in October. I agree with most thoughts about glycogen stores here, but I found that eating something for runs over an hour really helped. So I had a good breakfast, then 1 GU 30 minutes before the start, and one at mile 7. Fo... read more
Funny, I buy the powder and mix it at about double strength so I don't have to carry so much. We're all an experiment of one, right?
posted 4 months ago
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I eat gummy bears while running and also like swedish fish. They're kind of nice because since they are things my body is somewhat used to anyways so they seem easier on my stomach. However, the problem I have with most things like that is there isn't any added salt or sodium. I sweat at lot when I run and that is one of the biggest reasons I use fuel while running so in that regard, gummy bears, jelly beans, etc. don't do much good. I do use Jelly Belly Sport Beans though and to me, they taste a lot like jelly beans, but have the sodium I need! Another thing I like in case you have trouble finding something you like is Honey Stinger Waffles.
posted 4 months ago
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Good question. I usually go with a gel every 20 minutes for any effort that lasts longer than 1.5 hours, but I stay away from other calories altogether and drink water only. Gels are essentially nothing more than dehydrated energy drink anyway...
Here's a good article:
http://www.hammernutrition.com/knowledge/15-simple-ways-to-improve-your-athletic-performance-right-now.2227.html?sect=essential-knowledge-section
I've heard some things which conflict with parts of this article - the consumption of electrolytes for instance (salt is the only one really necessary), but there's a bunch of real good information here.posted 4 months ago
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Good idea to try different options before the race. For me the key was finding something I could grab easily without stopping, but not much works well except the energy gels and beans, raisins, and chewy granola bars (which happen to be my favorite, but you definitely need water with these!) Let us know what you find that works best for you.
posted 3 months ago
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There have been a lot of good tips posted here, although one idea I haven't seen is when to experiment. Instead of only doing the experimenting on long day runs you can easily see what agrees with your stomach and what doesn't on short run days too. I started taking gels about 10 minutes to immediately before runs of 30 mins just to see how they sat in my stomach and what it felt like to run as it was being digested. I found that it didn't really matter type of food but that I needed the sip of water right afterwards. So in the race I grabbed a gel pack from a station at mile 7 or so then held it until I could see the next water station. I ate half the GU pack then took a cup on the run and had no issues and felt like I had a good supply of energy at 11-13 miles. And I will throw props to the Air Force Half Marathon for such an awesome supported event. Lots of water, gatorade, and gel available and port-a-johns along the course.
posted 3 months ago | edited 3 months ago
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i didn't have a chance to actually go get anything for Sunday's run so i started going thru my cabinets to see what i had. i decided to take raisins, although no one had mentioned them (until after my last post) - i took them at the hour-ish mark which is about 5 miles for me - i didn't notice anything really. i had a 1/2 bowl of oatmeal, a tbsp of peanut butter and a banana 2 hours before my run.
i think i'm still learning so much that i'm not sure what i'm supposed to feel? i think someone said here, and it would make sense, is to take it before your energy starts to plummet thus a scheduled time/mile marker. all i've had til now is water.
posted 3 months ago
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I like clifshot blocks and gu chomps. You do need to drink plenty of water. I tend to eat one clifshot block per mile starting at mile 5. You have to find what works for you.
posted 3 months ago
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If you're not sure if it's feeling like it's supposed to, it's probably working! Your digestive system will tell you if it doesn't like what you just ate. I get so nauseous and feel like I could throw up if I eat GU while running. Obviously, that's not working! The other thing that will happen is your pace will start slowing down and it will become increasingly difficult to maintain it if you are running out of energy.
posted 3 months ago
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