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AndyS
48 Posts |
 Posted - 11 Jul 2009 : 8:58:15 PM
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Help!
I have entered my first marathon in October (Leicester) and am now about 4 weeks into the training plan. My long runs are getting towards the 15 mile mark - which is similar to the long runs I have been doing building to a half marathon so I have strategy for keeping hydrated over this sort of distance. The problem I have faced in the past is keeping my energy levels up when the runs go beyond the 16 to 17 mile mark.
Any tips on how to keep hydrated and maintain energy levels on the longer runs to come?
AndyS
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fishyweb
2309 Posts |
Posted - 11 Jul 2009 : 9:27:06 PM
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Hi Andy,
First off, very best of luck with your marathon and training!
For hydration on your long runs, there are a few options including:
- Stashing some drinks at strategic points along the route prior to going for the run, ready for you to pick up en route;
- Use a Camelback or similar. I find the Flashflow, which is a bumbag-style model, to be good for running.
- Get a friend to meet you along the route to hand you some drinks
- Choose a route with a shop along the way where you can buy some drink
- In addition to these, ensure you are well hydrated before you set out for your long runs
For keeping up your energy levels, try carrying a pocketful of jelly babies, or 1 or 2 gels, and pop them along the way. Also, you could use energy drinks along the way for some of your hydration.
It is a good idea to use your long runs to get used to the same energy drinks / gels that you plan to use on the marathon itself.
Good luck once again!
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Steve |
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Mike Barry
248 Posts |
Posted - 12 Jul 2009 : 09:24:38 AM
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Hi Andy,
Completed my first marathon last month and had the same issues during training. After a fair bit of trial and error I opted for a gel at 9, 13, 17 and then 20 to get me through. Seemed to work okay. Much will depend on what drinks are available at the race you're doing. I knew that I'd have a water station every 2 - 3 miles and lucozade at miles 16 and 21 so was able to plan around that.
Good Luck.
Mike
"I run because it always takes me where I want to go "- Dean Karnazes |
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mdunn77
1536 Posts |
Posted - 12 Jul 2009 : 12:42:59 PM
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| I tend to use Nuun tablets (in water) for hydration - www.nuun.com - and I take a 500ml bottle with me. On top of that, I use 2-3 gels on a 20 mile training run. Being well hydrated before setting off is the most important thing though! |
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AndyS
48 Posts |
Posted - 12 Jul 2009 : 2:18:28 PM
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Thanks for the tips. I usually trainn first thing in the morning after a banana and a glass of water and take a 500ml water bottle in a belt with me and carry another 500ml with me to consume during the first hour. Drinking the one in the belt in the second hour.
Today before a 15 miler I did something slightly different and had some toast and honey and a banana about 45 mins before going out. My energy levels seemed much better - I even managed to keep running up a fairly long steep hill in mile 14.
I weighed myself before and after and had lost 1kg so am quite happy with that.
I had really struggled on my last two long runs - which thinking about it might have been to do with the heat!
I will keep my eyes out for suitable hiding places on my routes and check out the nuun tablets
Andy |
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Dips
4073 Posts |
Posted - 12 Jul 2009 : 3:27:36 PM
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Andy, good luck with your marathon and training.
Firstly...put those ruddy scales away, training for a marathon is no time to be worrying about weight or trying to loose some. I expect it will come off naturally once you up the intensity but you really must not sacrifice fuelling to save a few pounds.
Couple of things with your breakfast issue; you need to eat well before a long run, so eat a decent meal the night before, pasta or rice for instance, then top up in the morning. Porridge, bagels, toast/honey, yogurts/banana,a smoothie what ever your fancy. You then need to give it longer to get into your system, a couple of hours is best but I am the words worst for snatching an extra 5 mins shut eye!
I would then start experimenting with gels, use these on your long run...when and which product is trial and error which is why its good to practice on that long run.
The idea with gels is that you keep your energy levels topped up so you start taking them on board early in the run. On a marathon for instance I usually start at around 5miles and then every 5 miles there after. What is ineffective is if you wait until you feel knackered then take one as by then you have depleted your energy levels too far.
Keep us posted on your training, its a big old journey but a fantastic acheivement.
Dips x
"If you ever get a second chance in life for something, you've got to go all the way."
- Lance Armstrong
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AndyS
48 Posts |
Posted - 12 Jul 2009 : 11:10:55 PM
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Dips
The scales were to check that I was taking in enough fluid on the run rather than worrying about my weight as such. I am one of those lucky sods whose weight stays fairly constant. If anything when I start training hard I have problems maintaining weight.
I have tried gels the SIS one seems the most palatable as it is isotonic and easy to take. It does not expand in your mouth and try to choke you unlike some of others I have tried . I think I need to eat them sooner in the run as in the past I have tended to wait until I am flagging a little before taking them.
I will continue to experiment with evening meal and breakfast and the timing of my run and see what happens!
Thanks
Andy |
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PeteStockdale
413 Posts |
Posted - 13 Jul 2009 : 10:01:40 AM
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Hi Andy
Good luck with your training. I'm running in Leicester so I'll see you there.
I would echo most of what has already been said. Fishy's suggestions are all good. I usually plan a route that loops past home somewhere between halfway and 3/4 and pick up a drink that i've left on the door step.
Now is definitely the right time to be experimenting, though don't do anything too outrageous as you don't want to spoil your runs by having 'issues'. Gels/drinks/food are all things that you need to experiment with whilst you train. The course for Leicester is open to cars so if you have supporters who can follow you then it is easy for them to go on ahead and make sure you have all that you need, rather than you needing to carry it or rely on what they provide.
One thing you need to get right is your pre-race routine. Chances are on raceday that you won't be waking up an hour before running - it'll be nearer three. Similarly if you have breakfast before you leave the house this will be 90 minutes or so before the start. You therefore should be trying to replicate this in your longer runs. Work out your race-morning schedule and stick to it. So get up at whatever time you think you'll need to get up, eat breakfast at a certain time, have a drink and snack at a certain time, and then set off at the race start time. This way you'll know just how you feel, your hunger levels, how well your breakfast has settled etc. And each morning you train like this you can experiment with your breakfast - cornflakes one week, porridge and bananas the next - until you hit upon the one that works.
Good luck with it all.
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"I just felt like running" - F. Gump |
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AndyS
48 Posts |
Posted - 13 Jul 2009 : 4:04:48 PM
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Mmm.
Some interesting points Pete
Looks like I will have to start giving my pre-run routine and the timing of my run a little more thought!!! Get up, snack and go is obviously a bit simplistic! And you're right of course on race day I will be getting up a lot longer before the race than is my usual habit.
Andy |
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Dips
4073 Posts |
Posted - 13 Jul 2009 : 4:28:59 PM
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Don't forget to throw your kit into the mix  What to wear, what chafes and what doesn't? 
Do think about your post run fuelling too...recovery is just as important as prep and it prepares you for your next training session. I am a bit of a fan of Goodness Shakes, they seem to do the trick especially if you are not able to eat for a while after a long run.
I am sure we will think of a 101 more things for you to think about too. 
Dips x
"If you ever get a second chance in life for something, you've got to go all the way."
- Lance Armstrong
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Food and water!
