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12 Replies Last post: Apr 13, 2006 5:10 PM by totaleffort

Alemma

190 posts since
Dec 14, 2007

Apr 10, 2006 8:39 PM

What to eat/drink during long runs?

I know this question has been asked several times on this discussion forum, so please bare with me.

I am running at least 1 hour and 30 minutes on my long runs and was wondering if I should eat/drink during my run?

So far, I have only drank small amounts of water around mile 4 and sometimes on mile 6. Is that sufficient enough?

I have never liked gatorade or other sports drinks? And I don't think I want to try the gel (sp?) or the protein bars? Is there anything natural I can eat, such as bananas?

I have read on these forums that some people like to eat candy corn, gummy bears, pretzels, etc. But that seems unhealthy to me?

I've also read on these forums that there is a ratio of protein/carbs that will help your muscles or performance during your run? It's all greek to me.

Bottom line, I want to find a natural and proper way to replenish my body while going on my long runs.

Any advice you can give is greatly appreciated!! Thank you so much.

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ljwoodw

550 posts since
Dec 14, 2007

1. Apr 10, 2006 8:50 PM

in response to: Alemma

Re: What to eat/drink during long runs?

I do long runs up to 2.5 hours and only drink water. It defeats (one of) the purpose(s) of the long run -- teaching your body to better metabolize fat and operate on glycogen depletion -- to consume carbohydrates mid-run. Now afterward, that's another story.

During races I take Gatorade.

Born to Run060

557 posts since
Jul 1, 2002

2. Apr 10, 2006 9:01 PM

in response to: Alemma

Re: What to eat/drink during long runs?

I do up to 3 hour runs w/o any food or drink (I live in a cool climate). I'll have something like a banana, a couple of waffles, coffee, and water before a long run. I don't get fatigued during these runs.
A good recovery drink and meal is very important after the run.

I really do think most people are fueling up too much (before, during, after). Basically they never stop eating! There are some who really need it though. I say try to go w/o anything and see how you feel. You may want to stash some sports drink anlong the course and carry a bit of energy bar in the event you feel you really need it.

CSuzette

290 posts since
Apr 8, 2005

3. Apr 11, 2006 9:55 AM

in response to: Alemma

Re: What to eat/drink during long runs?

I was drinking only salted water (during hot weather), but I have started to add L-Glutamine to my water to drink during the long runs. Since it is a recovery agent I decided to start feeding my recovery during instead of only after the run. It really seems to be working.

merigayle

1,586 posts since
Aug 15, 2007

4. Apr 11, 2006 11:38 AM

in response to: Alemma

Re: What to eat/drink during long runs?

What are your goals? Running for fitness? Marathon training?

As summer appraoched you should look into keeping yourself hydrated, proper hydration including electrolytes can help ward off muscle cramps and poor preformance. I was easily losing 1-2 lbs an hour this past summer even while constantly drinking gatorade.It varies from person to person, I would weigh yourself before and after runs to measure the rate of water loss. Also the longer you run, you lose sodium, sports drinks are great for this, but there are other alternatives like salt tablets.

If you do not like any of the gatorade or powerade flavors try some other drinks here: www.ultrafit-endurance.com[/URL" target="_blank"> or Gu2o.

Alemma

190 posts since
Dec 14, 2007

5. Apr 12, 2006 8:40 AM

in response to: Alemma

Re: What to eat/drink during long runs?

Thank you for the responses everyone!

Sounds like I don't need carbs during a run as long as it's under 3 hours.

I like the salt water idea. How much salt should I put in my water?

To answer your question, my primary goal is to run for fitness. I started running in Aug 05 and I have been taking it very slow. I am up to 19 miles a week. (I said I was taking it slow...hee hee.) Even though I am not signed up for a marathon, I am following a marathon program. If I can successfully complete an 18-mile training run in my program, then I will seriously think about signing up for one.

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therealman

267 posts since
Jul 11, 2002

6. Apr 12, 2006 8:52 AM

in response to: Alemma

Re: What to eat/drink during long runs?

If it's not hot you don't need anything during the run. If it is hot water or gatoraded will be fine. I would not salt the water. Take a multi vitamin.

Alemma

190 posts since
Dec 14, 2007

7. Apr 12, 2006 11:37 AM

in response to: Alemma

Re: What to eat/drink during long runs?

therealman - Thanks for your help. Are you saying to take a multi vitamin during my long run? Are you sure that would help?

Even though some of you have mentioned that I do not need to eat or drink anything, everything I have read, including an article on cool running, says that you should have carbs every 30 min for runs over an hour. It mentioned sports drinks, energy bars, or candy, which I do not like to consume.

http://www.coolrunning.com/engine/2/2_1/151.shtml[/URL" target="_blank">

My original question was: I want to find a natural and proper way to replenish my body while going on my long runs.

Is it OK to just stick with water, bananas, and oranges?

Thank you for all of your help.

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merigayle

1,586 posts since
Aug 15, 2007

8. Apr 12, 2006 12:22 PM

in response to: Alemma

Re: What to eat/drink during long runs?

You are not training your body to deplete glycogen and train for long distances, so there is not reason NOT to consume water and/or gatorade during your runs. I always for runs over an hour, even in the dead of winter, have gatorade with me. You are going to have to listen to your body and try a few things and see what works best for you. I must be doing something right because i ran 32.5 miles on Saturday and never hit the wall

Also, once the heat comes, start weighing yourself before and after runs to guage your hydration.

After your longer runs, especailly when you get to 2-3 hours, eat something with carbs after the run, within 30 minutes. I prefer OJ and fignewtons.

glidefloss

2 posts since
Oct 28, 2005

9. Apr 12, 2006 1:45 PM

in response to: Alemma

Re: What to eat/drink during long runs?

i usually take 1 gel/hour and wash down w/ water ... and since i'm a 4:30 marathon runner, i take 4-5 during the race ...

this weekend i'm trying something altogether different (to prep for a much longer race later this year) ... puree spaghetti and put the mush into plastic tubes (2 refillable ones from rei cost around $3.50) ... if it doesn't upset my tummy, i'll try other things like pureed campbells chicken noodle soup ... w/c i read somewhere as having tons of sodium, far more than those e-caps or stuff like that ...

Alemma

190 posts since
Dec 14, 2007

10. Apr 13, 2006 11:09 AM

in response to: Alemma

Re: What to eat/drink during long runs?

merigayle - thanks for the tip about weighing before and after running. I will definitely try it.

glidefloss - let me know how your puree spaghetti turns out this weekend. I love spaghetti--ate it last night as a matter of fact. But I don't know if I could drink it.

I think I'm going to try water and dried apples and apricots during my long runs and then a tall glass of chocolate milk for my recovery drink.

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kimz017

2 posts since
Aug 29, 2005

11. Apr 13, 2006 2:13 PM

in response to: Alemma

Re: What to eat/drink during long runs?

I don't have much to offer b/c I'm in the same boat myself. I just started running over an hour, but today on my 4 mile run I actually had to walk b/c I felt like **** from the humidity (not used to that yet I guess). There is so much conflicting information out there, some people run hours without anything, but I can't see how that can be good for your body either once it gets warmer outside and your running 2 hours or so. I definitely don't want to over fuel myself either, I'll let you know if I find something that works as well. I'm looking forward to bringing some Sports Jelly Bellies on my runs, but I love Jelly Bellies so that's just an excuse for me!

P.S. I don't know how easy it would be to run with a banana, seems pretty smooshy to me!

totaleffort

280 posts since
Feb 10, 2006

12. Apr 13, 2006 5:10 PM

in response to: Alemma

Re: What to eat/drink during long runs?

I just drink water . More recently have tried tossing some L- Glutamine in it.

Never eat anything. Long runs are seldom more than 150 minutes .

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Apr 10, 2006 8:39 PM

What to eat/drink during long runs?

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