new to marathon training- replenishing electrolytes while running?

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brazilianfootwork

142 posts since
Jul 6, 2004

Jan 4, 2007 9:05 AM

new to marathon training- replenishing electrolytes while running?

I'm training for my first full marathon. I've run two successful half-mary's already. I understand it is important to hydrate and replenish glycogen stores when running long distances, but I've also read about how some people take salt pills, or whatever you call them. Is it really necessary to replenish sodium/potassium WHILE doing longruns? what are sources of these electrolytes other than sports drinks, which i don't really like? do many of you pop these pills?

what are the main concerns about nutrition that you would tell somebody who is new to marathon training? should there be a difference in how we eat when training for half-mary and marathon? obviously we need more carbs to replenish glycogen stores....

broadbill

156 posts since
Sep 27, 2004

1. Jan 5, 2007 5:07 PM

in response to: brazilianfootwork

You might find more info about salt pills in the multisport forum...you'll find that triathletes, especially ones who do primarily long distance (1/2IM, IM)use them religiously.

When is your marathon? You might want to consider using them if your marathon will be warmer (above 70 degrees) and/or if you will be out on the course for awhile (4:30-5hrs).

You should also consider them if you have an aversion to sport drinks...it sounds like you have your glycogen needs covered, but drinking just water on a hot day may get you into trouble.

For a half-IM race on a hot day, I usually pop 2-4 pills/hr-just to be safe since I'm also taking in sport drink and gels.

The only advice I can offer about marathon training and nutrition is practice your nutrition plan on your training runs!

bigapplepie

2,636 posts since
Dec 14, 2007

2. Dec 26, 2007 3:56 AM

in response to: brazilianfootwork

You could rely on pretzels, bananas and orange slices being available though this isn't guaranteed.

I have problems running for more than 3 hours without replenishing electrolytes.

Certainly you should practice whatever you are going to do during a marathon during your long runs.

You can even overcome an aversion to GU and Gatorade with enough practice.

http://This message has been edited by bigapplepie (edited Jan-05-2007).

brazilianfootwork

142 posts since
Jul 6, 2004

3. Jan 5, 2007 10:21 PM

in response to: brazilianfootwork

this is a silly question but....do they have food at marathons, like they have water/gatorade stations, is there food at any point other than at the end of the race? how much food can u possibly stash on yourself? do u guys stick them in the pockets of your shorts or what? what do u generally ingest, gu, pills, clif blocks (whatever)....?? gummy bears? ew, gu is gross. maybe its edible when your body really really needs it...

during my first hm i did nothing but drink water....i realized when i finished my second hm that i only stopped once for water and ate/drank nothing else. i know that if I'm to run a marathon I'm going to need to be more careful with my fueling. what are your 'eating schedules'? one thing i do enjoy is clif bars and luna bars, but those are harder to stash, i guess. let me know what you guys do.

thanks so much for input, all the best =]

merigayle

1,586 posts since
Aug 15, 2007

4. Jan 6, 2007 6:49 AM

in response to: brazilianfootwork

You are going to want to find a way to do your long runs with sports drink- whether with a handheld water bottle, a fuel belt, or waist pack. At marathons, i drink only gatorade at the aid stations and that is usually enough for electrolytes. As far as calories, gel packs, clif blocks, sports beans, etc are all good. I generally take them 1 serving per hour in addition to the gatorade. I use the Clif Blocks, but when i used to use gels, i would consume with water at aid stations.

I also own a whole collection of Race Ready shorts and tights to stash all my things needed on the run.

bigapplepie

2,636 posts since
Dec 14, 2007

5. Jan 6, 2007 9:09 AM

in response to: brazilianfootwork

A good way to stash food is to wear a pair of [url=http://raceready.com/]race ready shorts[url] with 6 pockets.

Some marathons have food. Sometimes local running clubs set up food stations.

My club provides everything from bananas and oranges to home made brownies plus pretzels and even coffee at mile 19 in the NYC marathon.

An alternative is to have friends meet you at various points on the course with supplies.

The marathoin website should have information about food/drink stations.

Born to Run060

557 posts since
Jul 1, 2002

6. Jan 6, 2007 6:23 PM

in response to: brazilianfootwork

quote:<HR>Originally posted by brazilianfootwork:
this is a silly question but....do they have food at marathons, like they have water/gatorade stations, is there food at any point other than at the end of the race? <HR>

Most marathon do not. That is something you would see at an ultra. Check out the event website. They will advertise what they provide. A lot of marathons also have different drinks similar to Gatoraid. See what it is they offer and then buy some to see if it's something you could drink. If it's disgusting you will know to stick with the water and whatever you're carrying such as gels.

I think it is best to train the body to burn fat more efficiently by training without food or water (unless you are in a very hot climate and then fluids would be vital). Whatever you find to work in training will work in your race. So, if you carry honey packets, gummies, gels, etc.. you'll want to do the same during the race.

Best of luck!

Jan 4, 2007 9:05 AM

new to marathon training- replenishing electrolytes while running?

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