Running Advise - Food, Hydration, Salt

[taz4disney]

This being my first marathon, does anyone have suggestions on hydration - getting enough but not too much? What is a good Gaterade to water ratio?

How about some veteran advise on eating on the run. I have seen mention of GU, sports beans…what has worked for you? I'd hate something to go down the wrong tube and have to end the run early due to chocking.

Also, I know I lose a lot of salt when running. Any info about using salt tablets along the way? Or do you eat salty foods the day before?

Appreciate sharing your experiences.

CJ - Fishers, IN
1k @ a time

 

[marathonmickey]

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Hi there---

I'm no expert but I'll share with you what I've learned from more seasoned athletes and from a book that I recently read (John Bingham's Marathoning for Mortals).

Hydration: Generally you want to consume 8-12 oz. of fluids every 20 mins. Don't wait until you're thirsty to drink as that will be TOO late!!

2) For runs longer than an hour, you'll need to start replenishing sodium, carbohydrates and electrolytes. You can do this either with a sports drink, gel or bar. What you choose often depends on personal preference. Some people have more sensitive stomachs than others and thus stick with sports drinks that are diluted 50/50 with water. Gradually increase the concentration of your sports drink as you get further into your run.


3) Eating on the run, this is again a matter of personal preference but here's what you might want to consider: regarding sports bars such as Clif bars (my personal choice!), be sure to "chase" them with some water so that they digest more easily in your stomach (make sure that you choose a low fiber, protein, fat/hi carbohydrate bar to avoid possible stomach upset.
Gels: I LOATHE them but a lot of people swear by them since you just have to tear open the packet and suck them down.
Regardless of what you choose to consume (i.e. sports drink or bar etc.) I recently read that you should shoot to consume about 100-200 calories per hour.

4) In terms of salty foods, I'm not sure about consuming salty foods the day before. I've heard that you should be particularly sensitive to eating a healthy diet, filled with good carbohydrates like fruit, whole grains etc. the whole week before your marathon. In terms of salt, my friends like to run with a few pretzels. Since you said that you lose a lot of salt when you run, be careful about JUST drinking plain water during your runs. A sports drink will help replenish your sodium levels.

5) The best way to figure out what to choose for your marathon is to practice during your long runs. DON'T try anything new the day of the race.

Hope that helps!! Best of luck on your marathon! You'll have a great time!!

 

[andromedaslove]

I just wanted to add that along with gus, gels, and bars to replenish during a run there are also the sports beans. I just found those this past weekend and I love them!!

 

[DianeL]

Sport Beans are yummy I prefer the lemon-lime. Best to taste test everything before like MarathonMickey said.

I've found Sport Beans at my local Walgreens and Susan has found them at Meijers. Walgreens has been carrying just the lemon-lime and now there are 4 flavors which you can see at Jelly Bellies website, berry something or other

I like Cliff Shots both Chocolate and Mocha (or is that coffee LOL) I HATE Cliff Shot Cola and was handed one in the Half this past January. Boy was THAT a mistake I actually use a hydration belt from Amphipod and they have a small GU flask that can be purchased separately which I used for the Half, filled it up but was so distracted I probably used a packet or less LOL But at least I had what I enjoyed and more then I needed because I was paranoid

Try them out. Watch the dates, the Gels do have dates on them. I buy my Gels at REI because it's there They carry Powergel and Cliff. I know my local running shop carries Cliff and I think Power too.

Test them out now and enjoy your training!!!! Good luck in the coming race

 

[chimera]

I'm a race weenie...no gels or sports drinks for me or it would be a gagfest I use Clif Bloks, kinda like gummies. My favorite are the Cran-Razz. There are several flavors, including a couple with caffeine.

I get them in bulk at http://www.performancenutritionals.com

 

[taz4disney]

I always carry a small bottle of orange gatorade with me. Have also tried 3 or 4 different gels (flavors & brands) and they all made me gag. Awful stuff. I did like the Cliff Blocks & they worked pretty well on the 5 & 6 mile runs. Got it down on way into water station then followed up with H2O to wash it down. Will hunt down the beans & give them a try also.

Thanks for your great input! Keep it coming.

CJ - Fishers, IN
1k @ a time

 

[skfulkers]

Just one more point to add: don't count on Disney to hook you up with much food during the races. They are very good about water/powerade at the aid stations, but I don't remember seeing anything resembling food on the marathon course until mile 13, and that was just oranges and bananas. I don't think they gave out Clif shots until mile 16 or 17, which is way too late in the run to be starting to
Just keep in mind that you will need to bring some type of food with you if you plan to eat anything before the half way point of the full marathon. Personally, on long runs, I start eating about 45 minutes into the run and then every 45 minutes or so after that. You'll want to eat early and often to maintain your energy levels.

Hope this helps.

Steve

 

[MelRhoads]

CJ- there is a pretty interesting article in HerSports mag this month about sports hydration.

 

[taz4disney]

Steve: thanks for that info.Just what a newbie needs to hear. It helps to know how much stuff I will need to carry with me. Then I can pack my suitcase (I meant fanny pack) correctly.

CJ - Fishers, IN
1k @ a time

 

[aladdinsgirl]

Just wanted to add my $.02 in on alternating water and Powerade/Gatorade. I'm not a big fan of sports drinks, so when I trained for half in January, I just trained with water and Power Bars. During the race, I drank water every mile and ate 1/2 a Power Bar every 45 minutes or so. I was okay during the half, but once it was over, I really felt the effects of my sodium levels being low. It was like my brain was a second or 2 behind, people would ask me things and it took me a few seconds to process what was asked and then answer them. I also was shaking very badly and I couldn't warm up--it actually took me a couple of hours, a hot shower, sweatpants and a sweatshirt to get my body temp back up. My levels weren't dangerously low or anything like that, but I could tell that they are off kilter a little bit.

In May, I did the Flying Pig Half, but this time I alternated water and Gatorade every other water stop. The difference between the 2 races were like night and day. I was perfectly fine after the Pig, it didn't take my brain an extra second to process anything and while I was cold after the race, I wasn't nearly as cold as I was in Disney (similar temps in both races). Can I prove the Gatorade made the difference? Not really, but I pretty sure the extra sodium and electrolytes helped a lot. From now on, I will be alternating water and Powerade/Gatorade!