How do you fuel and hydrate?

[ultramickeymouse]

i'm still new to this running thing and currently only doing 5km but as i'm building up to 15km in may does anyone have any advice on how i'll know when i need to start fueling properly and having recovery bars etc? Currently have cereal an hour before and drink after run but not during, i guess that's ok for short runs tho
Hope this doesn't go OT, but feel free to ask me to move it if u like

The old rule of thumb was to drink 8 oz of beverage every 15 mins. This can be much for some but this is a guideline. Especially depending on temp outside. It is better to hyrdate some during a 5K vs none at all. You have to replace the fluids and electrolytes sometime. If you keep more even keel, than you will feel better and have a better recovery. It is good to start practicing taking in fluids and or gels/bars/blocks etc. If you keep your energy level even, you will have a much better training run or race. Eat something every 4-6 miles depending on your body. Again, by the time you realize you are hungry or thirsty, it is usually too late. You will be working from behind.

Vic: I use hydration packs for long runs on trails or hiking. They are great!

 

[andromedaslove]

Before a LR I eat a PowerBar Stage 1, and a diet Pepsi (gotta have the caffeine!). I usually drink half gatorade/half water for the first 6 miles (that's when I stop at the bathrooms and refill my water bottle), then I drink water for the rest of my run. I usually take a little bit of water about every 2 miles (during my walk breaks). As far as Gu's, Gels, Beans, etc.... I usually use the Jelly Belly Sports Beans every 5 miles for the first 10 miles, at mile 15 I start using the Gels (especially the ones with caffeine!). I always have a gatorade in the car waiting for me, which I drink immediately after my run. I stop at the Gas Station on the way home to pick up a bag of ice, and a coffee for my ice bath. I get home, throw breakfast (cinnamon rolls or something similar) in the oven, then hope in my bath while breakfast cooks!!

Dana

 

[scuba diver]

I typically use Gu's. I have tried all the brands and they all agree with me. I don't put them in a flask because I like the variety of flavors. For my long runs I take several different flavors so it's a treat for me when I grab one that I really like.

If I am at a race I don't carry any water or pouch. I just pin the Gu's to the outside of my shorts and then flip them inside. It keeps them from bouncing. Some times it's a pain to open them, but variety is important to me.

Today I did a 25 miler. I tried a powder that I mixed and put into a flash. I was not impressed with the powder. It seemed to not give me enough energy. I'm not sure if it was the Gu I mixed up or running a 10K yesterday, but my legs were tired at 14. By 22 I was ready to give up. No pain, no cramps, just no energy. Guess I'll just use that one for my biking.

 

[scuba diver]

. I stop at the Gas Station on the way home to pick up a bag of ice, and a coffee for my ice bath. I get home, throw breakfast (cinnamon rolls or something similar) in the oven, then hope in my bath while breakfast cooks!!

Dana

Nothing like having a cup of coffee with an ice bath. I had mine this morning.

 

[klh-or]

Question about the Sport Beans: How many do you eat? Say I'm doing an 11 mile walk and want to have something at maybe 4 and 8 miles (I'm a walker). Roughly how many beans is a good boost?

 

[Texa]

I tried half a Gu once and felt like I had been hit by a bus! It cause my blood sugar to rise and crash too quickly (it was only mile 7 or so). Is there anything that works slower, giving you a more steady energy as you run? I did try water down accelerrade but didn't feel anything either way (maybe that's a good thing?). I was going to try the beans but just take a few, like 2 or 3, every 3.5 miles. I'm okay with just water so far, and accelerade after, but if there is something that would make it even better that would be great!

 

[ultramickeymouse]

I use Clif bars and Clif Protein Bars. The are more slowly digested and don't give me the spikes. I use gels for emergency usage.

 

[gatorphipps]

i'm still new to this running thing and currently only doing 5km but as i'm building up to 15km in may does anyone have any advice on how i'll know when i need to start fueling properly and having recovery bars etc? Currently have cereal an hour before and drink after run but not during, i guess that's ok for short runs tho
Hope this doesn't go OT, but feel free to ask me to move it if u like

Normaly during a 5k, I don't eat anything....I normally don't stop to drink either, but I know I should....but I don't drink during a 3 mile training run either....
Never ran a 15k, but during a 1/2, I may take 1 gu around mile 6.5. I carry an extra JIC but normally don't take it.

I think I am going to try the Ecaps...anyone use those? How do they work for you? My gels always work well during training runs, but they upset my tummy during races so I am trying to mix things up a bit. HATE the sports beans and they do not seem to work very well. I drink mostly H2O b/c of my tummy issues so just trying something new.

 

[Dennyha]

This has been very interesting reading everyone's routine. For my LR's, I will either have a bagel or toast with a banana, or a small bowl of cereal at least an hour prior to the run. Then, on the run, I go by my house every 6 miles, so I leave a gatorade (orange) and a Propel in my mail box. I'll take a few swigs of the gatorage at miles 6 and 12 because I know I need the carbs, but I hate the taste. I'll usually wash it down with a swallow or two of Propel. I haven't tried gels or power bars in a long time, but it sounds like I need to get with the 00's. After my run, it's just a shower, a meal, and rest.
For the Goofy, I'm planning to hit the pool after the 1/2M to minimize soreness for the next day.

 

[tigger2esq]

I am pretty bad re; refueling as well. I dont like to carry so I have to rely on the water stops and bystanders. I did get a marathon belt . I hate the way t feels with the water bottles filled so I may just use it for the pouch to carry my gummy bears. (yes my fuel of choice!! I had to laugh at the skittles comment!! LOL!)

pre race I am a peanut butter bagel and banana fan. during I drink half water half powerade at all of the fuel stops. and I start on the gummy bears at around mile 15...

 

[postesf]

I was reading over this in prep for the Minnie...

I was wondering what type of fuel belts do you guys use? I've seen the ones w/ 8 oz bottles, then a few that have 2-20 oz bottles. What would be your suggestion???

Thanks!
Stacie

 

[jmasgat]

Stacie,

I bought myself the Nathan Speed Belt 2. It has 2-10 oz bottles and a small pouch which can hold beans/blox/gu/etc as well as keys--myabe even a cell phone--haven't tried that. I like it--but they seem to run small--had to send the first one back to get a larger one. Of course, this also depends on how you wear it. (Low on hips, at waist)

Okay, now the funny part--I have been running with mine with the bottles on the back. Very comfortable, doesn't bounce. Seems like everyone else in the world wears theirs with the bottles in the front (obviously this applies to the 2-bottle config) LOL! Will have to try wearing it that way on my next run.

 

[wtpclc]

Stacie - We use an amphipod belt. With 8 oz bottles.

 

[smileyk8]

Stacie,

I bought myself the Nathan Speed Belt 2. It has 2-10 oz bottles and a small pouch which can hold beans/blox/gu/etc as well as keys--myabe even a cell phone--haven't tried that. I like it--but they seem to run small--had to send the first one back to get a larger one. Of course, this also depends on how you wear it. (Low on hips, at waist)

Okay, now the funny part--I have been running with mine with the bottles on the back. Very comfortable, doesn't bounce. Seems like everyone else in the world wears theirs with the bottles in the front (obviously this applies to the 2-bottle config) LOL! Will have to try wearing it that way on my next run.

I have a nathan speed 2 as well and love it! I also wear the bottle at the back, they seem to follow the shape of your back better than front. Does that mean i've been wearing it wrong way too Perhaps i'll have to run with you! My cell phone fits in the pouch and that's all i intend to carry so i can find my family at the end.

 

[cryssi]

If I wanted to carry a phone and camera in addition to water/fuel, what is a good, small pack?

 

[MouseDogMom]

Cryssi - I use the 4 (8oz) bottle Fuel Belt with a couple of either belt loop or grip clip pockets. I'm not completely sure, but I think I have a medium and a large. I use the medium for the cell phone and/or gel packets, and only use the larger one when I carry the camera. There are pictures of all their accessories at http://www.fuelbelt.com

Jackie

 

[cryssi]

Cryssi - I use the 4 (8oz) bottle Fuel Belt with a couple of either belt loop or grip clip pockets. I'm not completely sure, but I think I have a medium and a large. I use the medium for the cell phone and/or gel packets, and only use the larger one when I carry the camera. There are pictures of all their accessories at http://www.fuelbelt.com

Jackie

thanks! I'll look into that!

 

[princessrunner]

Cryssi, I have an Amphipod large pocket that slides onto my belt. I use it on my marathon belt that holds my number when I am in a race that I need to carry things. At the half, it fit 1 package of Clif shot bloks, my cell phone, my room key, and a little cash stash that I had. It is pretty big. You can get it at runningwarehouse.com with the WISH discount.

 

[cryssi]

Cryssi, I have an Amphipod large pocket that slides onto my belt. I use it on my marathon belt that holds my number when I am in a race that I need to carry things. At the half, it fit 1 package of Clif shot bloks, my cell phone, my room key, and a little cash stash that I had. It is pretty big. You can get it at runningwarehouse.com with the WISH discount.

aaaaaahhhh...there's a WISH discount at runningwarehouse.com????????? I just ordered from there...

I'll look into that, too. They ship very very fast (ordered yesterday and shipped yesterday...I'll receive it today!), thanks!

 

[wtpclc]

Cryssi - The smaller amphipod case just fists my digital camera. I put it on my belt, just above the thigs and it's easy to get to ta talke pic tehre . No need to dig in my bag either. My phone either gets dumped in a larger pack or I use a belt clip and clip it on teh fuel belt.