Thanks for this thread. I had never really thought of it before, as I am just starting out (not having really started running at all), but I am wanting to do a 10k in July (even if it's still a lot of walking). So thank you for the ideas to try out sometime in the future. :D
~MT~ Central US (formerly Mommy_T) Zahari Skyhorn, Elite Ranger Half-Elf, Corinthium
Happiness is a butterfly, which when pursued, is always just beyond your grasp, but which, if you will sit down quietly, may alight upon you. ~Nathaniel Hawthorne
I do my long runs Sunday mornings after having a latte (or 2) and a bowl of homemade granola. I usually drink water for 10 K runs. But in the summer when I'm training for longer runs (10-miles to half marathon), especially on hot, humid, sunny days, I tend to take diluted Gatorade (usually no more than 1:5) as well as water. I have a "Fuel Belt" that holds 4 bottles so I usually have 2-3 bottles of water & 1-2 of diluted Gatorade depending on weather & distance.
February Minutes: 267
Fitness Minutes: (60,644) Posts: 2,366 3/3/11 4:50 P
When I run in the morning it isn't until a couple hours after eating breakfast. What works for me is a bowl of oatmeal with egg beaters mixed in. I know, kinda gross. I also drink a bottle of water before I go and don't have anything else unless I am running more than 3 miles.
My long runs are on Sundays after brunch at my folks' and that is usually pancakes with peanut butter and syrup and sausages. I have to wait almost 3 hours then but I have plenty of fuel in my tank, lol. I will drink water on longer runs and sometimes if I am feeling a bit "weak", I will mix some water with Powerade 0 or something. Too much makes my stomach upset so it has to be watered down.
I am training for a 1/2 now and trying to see what kind of fuel and water work for even longer runs. Have plenty of time to experiment, though.
"TREAT THE EARTH WELL. IT WAS NOT GIVEN TO YOU BY YOUR PARENTS. IT WAS LOANED TO YOU BY YOUR CHILDREN."
Pounds lost: 0.0
Fitness Minutes: (3,895) Posts: 117 3/3/11 4:42 P
You shouldn't need any refueling sources during a 10K race, however if you think that would help keep your blood sugar level better stabilized you can generally wait until 40 minutes (4 miles)...but once again this is where practicing as to what works best for you is key during your training.
As for water, that is a whole different ball-game as dehydration can lead to thicker blood which can force your heart to work harder. For runs under two hours I just re-hydrate with water (about 4 ounces every 15 minutes or so).
I would definitely consider eating more before your run than I would eating during your training runs, especially if you are going longer than an hour.
RUN SPARK STRONG! Nancy
Fitness Minutes: (3,895) Posts: 117 3/3/11 4:23 P
Hi! I'm not new to running, but I'm pretty new to running more than 3 - 4 miles. I did a 10k recently and didn't realize until the week befor (after 3 really bad long runs - 1hr+) that I was supposed to be drinking fluids during a long run or consume carbs. I finished my 10k, 1hr 19min, close to what I thought I might do. I really felt run down and not good near the end. I really think I ate my gel too late (about 50 minutes in) and I didn't bring water counting on them to have plenty of water stations (which they didn't).
How much water do you drink during a long run, and how often during the run do you drink? Do you only drink water? If you drink a sports drink, which do you like?
Also, my second question. I do my long runs on Saturday mornings before my little kids wake up. I've been eating a banana before hand, but not sure if that's enough or if I need some protein too. How do you fuel before a long morning run?
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.