For the newbies.... and those who aren't
We are ALL and experiment of ONE. Simply, what works for me may not work for you and even worse, what works today for me, may not work next month when temperatures fall, I am a little fitter, my tastes change or the cast iron lining in the intestine cracks. Also, what works well in the kitchen when no one is looking may cause a quick end to the run
All the above is true for gels, beans, bears, bars, etc. The worst thing that a runner can do is purchase more than a months supply of sport nutrition. First the shelf life for many products is short because of a lack of preservatives. The packaging is also generally thin. Ever reach into a box of gels and come back with a sticky mess? And then comes the change of tastes.
How does one fuel on the run?
First, read the package direction. Most will direct you to a 30-60 minute interval with 45 minutes being the typical time between fueling.
Here is what I suggest is a good starting point and gives you a little direction on where to go after you start
. First, I assume that you are taking in a pre-race breakfast that is rather bland, light and carby.
- For any run expected to last less than 90 minutes or so, leave the running fuel alone. You are actually causing the body to not make a critical adaptation to fat fuel if you charge your blood stream with the hot burning and easily used sugar based fuel.
- Take on all fuel while on the run with a sip/splash of water. Forgo sport drink when fueling as the electrolytes in the drink can create GI issues.
- Within 30 minutes pre-run, take on some fuel. This is usually a gel, a pack of beans or blocks (look to see what a 100-120 Kcal dose is that is what the body will be looking for in the way of fueling).
- About 45 minutes into a run, take on some fuel again the 100-120 Kcal dose. I find that it is easier in a race if you have your fuel ripped open as you approach, gab a cup of water, take a small sip, fuel then chase the fuel with the remainder of the cup.
- Repeat the fueling about every 45 minutes through the race. If you are within 30 minutes of the end of the race, forgo the fuel as it really will not be effective.
- Practice lengthening or shortening the time between fueling, depending on how you feel and/or react. The period is generally between 30/40 minutes on the short side and longer. There are five hour marathon runners who take on nothing in a race.
- Understand that the body is generally limited to 220-250 Kcal per hour uptake. This includes sport drink. The GI tract is normally shunted during a run. Water, drink and fuel will pull liquid from elsewhere in the body to process these substances.
- If one overloads the stomach beyond its ability to pass through water and fuel, it can shut in. Your clue to back off inputs of water and fuel is if you hear or feel a sloshing in the belly. If this occurs, do not drink or eat anything for a bit so that the stomach can catch up. You may be forced to a walk as this resetting occurs.
As a first time marathoner, try many brands, flavors and types of fuel. There is a solution to your running fuel needs. I have a runner who bakes his own fuel and does well with it. Funny, it is one of the things that I cannot stomach on the run.
I hope this primer helps.
