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Newbie run nutrition question

Jacklyn MooreJacklyn Moore
in General Training Discussions

As I progress to longer runs, I have started to wonder when and what I should do for run nutrition. My runs are starting to consistently break 5 miles. I take fluids with me in the form of Skratch. I have my bike nutrition down to a science. But i have no idea what to do with my training run nutrition. How often should I be eating etc...I have no formal running training. So keep it simple stupid is a good format for me. 

Thank you, once again, for helping to add another layer to the onion. 

Comments

  • Edwin CroucherEdwin Croucher

    Jacklyn, If you are talking only about fueling for run training, you should attended to that the same way you do your bike workouts. Stay hydrated and take in fuel. If your workouts are not over an hour, your sports drink should be adequate. It is hard to consume much when the workouts are high intensity. There are some protocols for workout fueling on the wiki. Coach Rich has done a chat session on the topic as well.

  • rlh2000rlh2000
    I start to bring a gel on runs longer 8 miles or longer. For long runs I usually take a gu every 5ish miles (40ish min). Stomachs are much more finicky running than biking. Too much and it can definitely backfire!
  • Edwin CroucherEdwin Croucher

    Check out this on the Wiki:

    http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Course+Nutrition+(Baseline)+-+2013+Edition

  • Jacklyn MooreJacklyn Moore

    Thank you Edwin. I really appreciate it. I had read the wiki but I was wondering what sort of "things" you guys found tolerable on the run. Running nutrition hadn't crossed my radar yet because I hadn't worked up to a time and distance that needed it. Until today. I ate a lara bar before going out. Had my Skratch with me. Was planning a 6+ mile adventure through the neighborhood. About 4 miles in got really hungry. The wrong kind of hungry where I suddenly felt very tired and weak. Luckily not far from home. Shortened run and came home. Had never thought of back up calories either. I have an emergency gel in my bike bag just in case. Never used it.  

    I guess I just graduated to the big kids club. Do people mostly drink their calories or eat gels-goos-shot blocks-jelly beans etc? My guess is PB&J or bacon doesn't work to well. 

  • rlh2000rlh2000
    I prefer gels over drinks for 2 reasons. 1) I prefer to pin a gel or two to my shorts rather than having to carry/wear a bottle of sports drink. 2) My stomach tolerates gu + water generally better than sugary sports drink running. But that one can be a personal preference.
  • Jacklyn MooreJacklyn Moore

    Rachel- You can pin them to your shorts! What a smart idea. I was wondering how to carry them without a fuel belt or bag. Nice. I'll try it. Thank you.

  • rlh2000rlh2000
    I pin them to the waist band and then flip them to the inside so they aren't bouncing all over. Has worked for me for years!
  • James BarrettJames Barrett

    i usually take a sports drink(infinite or Perform) around 120 calories in 20-24 oz and a gel every hour on cooler mornings to get around 250 calories per hour ...on hotter days it may be upwards of 48 oz per hour with just about the same amount of calories ... seems that's about all my system can handle ..i have a one bottle belt so i stash the other one at start of a second loop or  loops ...experiment with salt tabs as well .  On a short run hour or less the sports drink should be plenty but into the hours of a long run depending on your sweat rate(info in the wiki)  you may need additional electrolytes to prevent cramping

  • Jacklyn MooreJacklyn Moore

    Thanks James. I just haven't needed to start thinking about. I mostly hear people talking about bike nutrition not run. Thank you for the stash idea. I'm now trying to think where I can safely put bottles along my course. This will take some recon. 

  • Peter GreaggPeter Greagg
    When doing my HIM and IM long runs, I do a 30 min loop from home and carry a 750 ml bottle of Infinit that lasts an hour (2 loops). I replace it at home and continue etc etc.
    For HIM and IM runs, I can only digest that amount of Infinit (240 cals, 600 mgs of sodium etc). I usually race around 150 pounds, but am hoping to be below 140 this coming season.
    BTW, I use different flavours for my Infinit bike mix compared to my Infinit run mix.
  • Mark MaurerMark Maurer
    When I do a run longer than 90 minutes I take a gel or some Clif shots. If the latter I do 1 every mile. If it's a gel 1 do one about every 45 minutes. Just pick an interval and try it then adjust as you go along. You'll find what works for you. My wife had to take in calories earlier than me and more often on both the bike and the run.
  • Jacklyn MooreJacklyn Moore

    Ok. Now i'm starting to get the picture. Thanks everyone for the insight into your routines. Now I can start working on mine. I didn't realize that the volume of fluid intake was going to be smaller. 

  • davidpettigrewdavidpettigrew
    On anything more than 30 minutes I usually carry a Nathan handheld water bottle with my sports drink of choice. The holder of that bottle has a pocket. I always have a couple of shot Bloks and a gel in there. If I feel I want something I have it there with me. Doesn't require any prep beyond keeping it topped up after a run. I don't isually need anything unless I am going over an hour. The sports drink is enough for shorter workouts. I usually have either a shot blok or a gel 5 minutes before I start depending how long I am running for.
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