energy on long runs

[dreamsail]

I hope I am posting this in the right place...

I am training for a half marathon (11 weeks away ) and this past Saturday was my first 6 mile run. I ate breakfast as usual and then a protein bar (~110 cals) at 10:30 right before my run.

What type of energy chew/gel etc do you recommend and how often during the run should I eat them?

background...very slow runner doing a run/walk...pace is currently ~13:00 so 6 miles took me 1:17:00. I really start feeling the energy wane right about the 1 hour mark.

 

[ekball]

This is really something you have to play with, to see what works best for you. I have friends that do a Gu every 4-5 miles, friends that eat a gummy bear every mile, and friends that use nothing! My "sweet spot" seems to be 1 Gu chomp every 2-3 miles, so I'm using about a bag (4 chomps, or 100-125 calories) or a little over for a 1/2 marathon. That's what worked best for me. You should play around with different options on your long runs, see what works for you. And do it now - you want to know what works well before your race.

 

[dragitoff]

I agree with the previous poster. I tried a few different things and found my favorite (and at least in my mind the most effective) to be Clif Shot Blocks. They come with 6 per bar/pack. They're like gummies and I eat 3 of them every 45 minutes. I run a half in around 2 hours so I usually eat 3 of them around 45 minutes and then the other 3 around 1:30.

I have a sensitive stomach so I didn't really do well with any of the protein bars/cookies.

You've got plenty of time to test things out to see what works best for you and your body though.

 

[dreamsail]

Thanks for the replies...

I tried sports beans this weekend, but didn't like the "vitamin" taste that went with them. They did help with the energy though.

I also bought some shot blox to try next weekend, but I don't really have a running belt to carry them in (and I thought running was supposed to be a cheap sport where all you needed was sneakers )

 

[dragitoff]

Thanks for the replies...

I tried sports beans this weekend, but didn't like the "vitamin" taste that went with them. They did help with the energy though.

I also bought some shot blox to try next weekend, but I don't really have a running belt to carry them in (and I thought running was supposed to be a cheap sport where all you needed was sneakers )

One thing I do with my Shot Blocks is take them out of the package and put them in one of the fold over sandwich bags which makes them extremely compact. I do use a running belt, but the pouch on it is extremely small. FOrtunately, when I do them that way, they'll fit in easily along with my key and even my iPod shuffle.

 

[yensidfan99]

If you are going to be out longer than 45-60 minutes I would suggest getting a water bottle or belt. You can get water bottles with packs on them where you can stuff shot blocks or Gu. I prefer the powerbar energy blasts.

 

[Tabetha]

I generally fuel every 45 minutes or whenever I start feeling hungry. We tend to keep Accelerade on hand for hydration and protein as well.

I don't like the consistency of Goo and the Chomps gave me a tummy ache. On the other hand, I loved the Cliff Shots and am a big fan of Honey Stingers! Let me plug Accelerade again, too. Awesome.

I did a little of each, plus a half pack of Sport Beans with caffeine during the Princess Half this year. And lots of water!

 

[dreamsail]

I generally fuel every 45 minutes or whenever I start feeling hungry. We tend to keep Accelerade on hand for hydration and protein as well.

I don't like the consistency of Goo and the Chomps gave me a tummy ache. On the other hand, I loved the Cliff Shots and am a big fan of Honey Stingers! Let me plug Accelerade again, too. Awesome.

I did a little of each, plus a half pack of Sport Beans with caffeine during the Princess Half this year. And lots of water!

I tried the honey stingers...they are awesome! I found a waist pack that I like and have done 2 3.5 mile runs with it and so far so good, but I now need to figure out the water. I tried a water waist pack and didn't like the bounce, plus it felt "off" on my hips. I also bought a Nathan quickdraw plus, but it's very annoying...I couldn't do more than a mile with it in my hand. The half will have water every 2 miles, but I tend to drink about 3 oz per mile, so every 2 miles just won't work for me. I've heard the quickdraw elite is awesome, but now I feel like I've wasted $20

 

[DisneyRunnerGirl]

I have tried a variety of fueling options with varying degrees of success:


Nothing: killed my performance and felt after every long run
Gels: I did turn green and they didn't last long
Shot blocks: too gummy
"Ordinary" food: honey packets, licorice and pretzels. All worked well, but a little cumbersome to carry.

The current champion
Gu Chomps: I take 2 before I run and then 2 every 3 miles. Sit well on my tummy (which is VERY sensitive) and get good energy levels. Trained with these for my last half and was thrilled.

Fuel Belt: I suffer from Princess and the Pea syndrome....I think I tried 4-6 different things before I got to the Fuel Belt brand Revenge R20. It holds 2 7 oz bottles and has a small pouch too. I have NO bouncing and am totally comfortable.

Used this belt and the Gu Chomps in my last 2 halfs and have zero complaints/issues. Actually took 14 minutes off my best time which at age 51 is AMAZING!

 

[Tabetha]

I tried the honey stingers...they are awesome! I found a waist pack that I like and have done 2 3.5 mile runs with it and so far so good, but I now need to figure out the water. I tried a water waist pack and didn't like the bounce, plus it felt "off" on my hips. I also bought a Nathan quickdraw plus, but it's very annoying...I couldn't do more than a mile with it in my hand. The half will have water every 2 miles, but I tend to drink about 3 oz per mile, so every 2 miles just won't work for me. I've heard the quickdraw elite is awesome, but now I feel like I've wasted $20

I can't imagine running with something in my hand - it would drive me bonkers.

I had a SPI belt for my Clif Shots and Honey Stingers, but my husband had a Nathan Belt to hold our Accelerade. He didn't like how it fit when we tested it out, but once he turned it around "backwards" (bottles in the front) he loved it. Or maybe that's how you're supposed to wear it, and we're goofballs.

There was water every mile or so at the Princess, which worked out perfectly. I can't imagine waiting every two miles. That's just mean.

 

[1slowdaddy]

I have tried a little of everything. Anything too sweat, like gels, make me nauseous. I like Clif Bars (chocolate mint flavor) and pretzels. I carry them in a ziplock bag, not classey, but effective.

Trial and error is the way to go. You have plenty of time. Good luck.