Posted: 4/21/2006 9:17:32 AM EDT
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I just completed my first 13 mile run/jog/crawl this morning and I feel wobbly. It is the last run in the Hal Higdon half marathon training schedule. Anyway, I've taken leave of my senses and decided that I'd like to try the whole 26 mile enchilada later this year. My hydration/nutrition strategy has thus far been to chug 32 ounces of gatorade and eat a snickers bar and start running. There has got to be something better, so I'll ask the experienced runners here where to look. So, what do I do for nutrition/hydration or where do I look? |
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I have used lots of different products to carry fluids. Currently I am using an Ultimate Direction bottle carrier that holds the bottle at about a 30 degree angle from horizontal. This carrier also has a small pouch where I tuck a couple Gu gels. For longer runs I will clip on a 5 serving plastic flask of Hammer Gel or Gu. I have run with Gatorade in the past with good results. Currently I am using Accelerade - it has some protein in the mix. I find that my recovery times have been shorter while using it. Other options include Camelback-style bladders. I have used these for longer trail runs and the occasional adventure race, but 100 oz of water is pretty heavy to carry around for 2 hours or more. If I have access to fountains along the way, I stick with my bottle carrier. Some folks that I train with use the Fuel Belt (google it to see). Basically, lots of small flasks on a belt. I like the concept, but I hate the idea of having to unscrew, fill, and rescrew 6 or 8 separate smaller bottles. For running, I can't really chow down on solid food like I can on the bike so I stick to gels and drinks. Gatorade or Accelerade and Gu or Hammer Gel. Power Bar also makes a gel and so do several other companies. One suggestion that I will make is once you have chosen your marathon, find out what they will have on the course and train with that so that you don't have any surprises on race day. Practicing your nutrition is hugely important in endurance events that go over 2.5 hours or so. Check out a local running (or better yet triathlon) store, look at Road Runner Sports' catalog, REI and EMS have good stuff too. |
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My routine for a half-marathon is that I'll lay off any heavy activity at least the day before. Dinner the night before is heavy on carbs, usually pasta, bread, a few veggies, and maybe even a little lean protein. Plus I drink a ton of water. I normally drink 100oz a day and I try to up that before a race. I try to eat early enough that it's digesting before I hit the rack. I like to get up a couple hours before the start time and will drink another 24oz or so of H20 and eat half a banana and maybe a slice of toast. I like to get up early enough to get the old bowels going before run time..... I'll pack two GU's packets with me and drink water at every station. I can't do sports drinks during a run because they give me a gut-ache and make my mouth feel mucusy (not sure if that's even a word, but you get the idea). I'll take the GU at the water stations closest to 5 and 10 miles. I think it's important to use GU on your training runs to see how you'll react and how often you should use them. Good luck with the marathon. I've been thinking about trying one, but haven't convinced myself to do it yet... |
| I dont know how you can chug 32 ounces of Gatorade and then run My stomach would hurt. I drink Powerade on most days, If I am on a long run over one hour I use Accelerade as a recovery drink. MOstly I drink every 2 miles or 20 minutes depending where I am running. Race day I have a Gu at around mile 6 and at mile 9. I often blow off the first and last water station in Half marathons. UNless its really hot. |
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Forget the Snickers bar until after your run. If you've got to eat something kind of sweet, eat a PowerBar or some other energy bar, not a candy bar. Eating an energy bar usually requires downing lots of water, otherwise it'll just sit in your stomach. IMHO, a quart of Gatorade isn't the ideal way to hydrate before a long run as it also contains too much sugar which will impede the ability of your system to absorb the water efficiently. Of course, you could dilute it 50/50 with water. I'm not a real stickler for set routines in my own pre-run nutrition/hydration, though I currently take an energy gel and drink some water just before setting out. Then, I'll carry a few more gel packets and ingest it at anywhere from 30- to 60-minute intervals. I always run routes that have water fountains or even stores/gas stations so I can get a drink right after taking gels. That's what works for me. YMMV. Good luck on going longer. Gonna run Tucson? I hear it's a nice, fast course. If you're looking for a fun one, though, maybe the Rock & Roll in Phoenix would be easier as a first marathon. I ran the first two R&Rs in San Diego and enjoyed the concept. 
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Agree with you about the Snickers bar, but there are plenty of studies out there that show that liquids with a 6% glucose concentration (pretty much the concentration of Gatorade) are absorbed by the body quicker than water alone. A quart all at once though is far more than the body can absorb. Better is to maintain hydration throughout the day and to drink during the run, 15-20 oz per hour. |