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hey brodie! just found this video and it's super helpful! thank you! follow-up question: how do you deal with...bowel movements before/during race? esp if you're stomach is used to having issues after food consumption.
still run fasted with a same reason, afraid upset stomach mid run. gonna start to build up tolerance the way you suggest, got 1 whole year to train for full marathon
@@RunSmarterwithBrodieSharpewhat about the other video where you said you should train fasted to burn fat more efficiently? Should I just train fasted some days and eat on others?
Soooo helpful, yes indeed!!! I only just recently started eating before running to try to get used to it so this is perfect timing!!! 22 days until the big day now!!! Getting very nervous already!! 🥴🥴💪🏻🏃🏻♀️💪🏻
@@PoetWithPace Ohh thanks so much!! I didn’t realize I had accidentally posted this on your comment … but very nice of you, I appreciate the encouragement !! 🙋🏻♀️🙋🏻♀️
During a race, i drink some of my selfmade energygel + water every 5-6 km. And you should always remember, it takes a few minutes until the energy is available.
This was very helpful. Thank you! I have a hard time digesting any sort of solid food right before a run and acclimating your gut during training is a great idea.
Interesting and agree with most of your take on fuelling and hydration during the race, I do find eating at least 2 hours before a race or long run better as my glucose levels stabilise and I dont have a big drop in performance after my glucose levels spike - Irish Olympic marathoner @Stephen Scullion speaks about this extensively on his youtube channel and I find it works...for me anyways. Thanks for sharing.
Good tips! I'm 2 months before my first attempt at a marathon. I'm working on my pre long run fuelling strategy. So far with limited success. (It means, I'm learning what does not work.) I'm better off starting empty. (p.s.: please don't ruin the audio with crappy music or sound effect or whatever background noise, why using a pro mic when the background noise ruins the quality)
@@AnTalk_blog thanks! I have come I long way since creating this video a few years ago. I cringe now when I watch it and the editing choices I made 😅🫣 Good luck with your marathon!!
Brodie I ran my latest marathon last year at Dublin and ran 3 hours and 47 seconds @62 years old with no water or fuel which was my 27th marathon doing the same .I always ensure in the days before to uptake high carb diet.But seem to rely on insuring as much fat oxidation takes place with steady state running .But now might try your approach with carbs on the hour and see how I get on
Thanks for sharing. It would be an interesting experiment. Particularly if you wanted to push for faster times. Who knows, maybe you feel better with more fuel
Decades ago not eating and drinking was the standard for the marathon. They still ran fast as hell. I think Generation Ucan would be a really good choice if you are allready used to not eating during the marathon
OH no, it's too late to watch this. i used to running on empty stomatch during training, and now during the taper, i noticed i'm much more fatigued running after a meal. and my marathon is next week! i hope i can still train my gut during this taper with shorter runs..
This is such great supportive information… I’ve been practising what you’re saying bit by bit … never could eat before hand … now can’t go without it Thank u heaps for your guidance and help
I am working on this Jo 😅 it’s interesting because I am a bit of a jokester in real life, then get in front of a camera and I’m super serious all the time 😂
@@ninoadan8977 next week’s video might help 😇 plenty of others in the marathon playlist including this one 5 Ways to Run Faster Without Using More Energy ruclips.net/video/bYdOC9qxkRs/видео.html
Good tips. I eat on race just same than every morning. And on the race gel on every 5 km. That works for me quite well. And if there is bananas etc offer in race then I pick those.
Two things. Is GI stress the polite way of being concerned you'll need the bathroom during a race? I end up starting events underfuelled simply to avoid this issue. Second. you mentioned 1269g of sodium per litre of sweat - that's just over 1,2kg of sodium in one litre (1 kg) of sweat/water. Third, you are describing me perfectly!!
🤣 GI issues would be pain, bloating, urge to toilet, upset bowels, all the fun stuff. Gosh how has no one picked up on this before! 🫣 1269 mg. Not grams.
That's the one - "Urge to toilet" even on an empty stomach ! 1269 - I teach maths and I'm obsessed with measuring. I'd love to see this video blended with your take on the carboloading theory.
I have done some stuff on carb loading. Have you seen this one? Carb Loading vs Fasting for Best Marathon Results ruclips.net/video/_wE2ZBaQ4mk/видео.html
I have a greenie that I know will have me going to the toilet within 15 minutes. It has a lot of fibres that just gets things moving. I drink that maybe 1,5 hour before my long runs and then I know I'm emptied out and won't have to go to the toilet during the run.
Good insights, thank you. However, I do struggle with the hydration during the race. The fueling stations are a bit of a mess, and sometimes insufficient, so I always hesitate to bring a bottle to cover part of the race at least. But then, how much?...
I bring a bottle prefilled with my electrolytes. And I drink some every half mile. I refill at every station. If they provide an electrolyte drink, good, I’ll train with that one, but I still choose gels with a heavy sodium content because I am a heavy sweater, but no caffeine which causes me trouble during any run longer than a 10K. Choose your gels/chews carefully; some have great electrolyte levels, then train with them.
I'm blessed! Or am I? I NEED to consume vast amounts of carbs pre-run, (unless it's a very short run) can literally demolish a full English Breakfast and head out the door for a run 10 minutes later with no GI issues whatsoever. I can eat & run at the same time (snickers, Em's Power bars etc) with no problem except coordinating my eating while watching my every step (I'm a trail runner). My gut has always been pretty much bomb-proof. But if I don't get a frequent drip-feed of carbs, especially electrolytes & fluids.. I will crash very quickly.
Damn, you’re a fussy eater😂 I wake up at 5am just to eat by 6 and run at 9, and oh man I can eat like a termite😂 I suppose every body is different and you must find what works best for you. Lovely video 👌
Informative video for a newbie trail runner thx mate. Where am I get a sweat test done? What’s in your morning smoothy? Have you tried Tailwind during a race instead of food? Cheers
Thanks for the kind words, maybe check out precision hydration website for testing. Smoothy these days, banana, walnuts, chia seeds, prepd hydration powder, avocado, blue berries and strawberries with milk or water. I haven’t tried tailwind no.
Soooo helpful, yes indeed Brodie !!! I only just recently started eating before running to try to get used to it so this is perfect timing!!! 22 days until the big day now!!! Getting very nervous already!! 🥴🥴💪🏻🏃🏻♀️💪🏻
Very informative video. Years ago when training for my first ever marathon, I read somewhere that it was a good idea to get my body used to burning fat when my energy levels were low. So I effectively began doing my long runs while fasted. Though I didn't know that was the term for it. All those years I trained myself to run without eating anything in the morning. I did eat and drink during the races. Just not before. I'm trying new things for my next marathon and searched for fueling strategies. Your video showed up and I watched it. I will implement this in my training. I generally like to go for a run as light as possible, though I'm sure my body is used to digesting food while on the run. Full stomach it is!
Great video! How long before a run do you eat? I try to wait about an hour before running but not sure if this is too long to get the benefits. Thanks!
Good video but the hydration part seems incomplete. So you replenish electrolytes and sodium on your training and then what do u do the day of the race? How do u do it? Are u using same product as what is offer in the marathon? You change the product you use as u try a new marathon?
Thanks for your comment Andrea, sorry. I do agree it’s incomplete looking back on it now. My interview with Andy will help Clear this up podcasts.apple.com/au/podcast/the-run-smarter-podcast/id1494778818?i=1000543774092
Thanks so much for this. My training has been going so well except for the fueling. Making me very nervous. Have my marathon in 6 weeks. Never used to have gut issues but I started running all my runs fasted about 3 years ago and now I can't seem to tolerate anything. I will try eating a little before I go out on my runs! I wondered though, with your strategy of how to increase the food you eat before your runs were you still just eating it all 20 mins before running? My issue is I can only fit my runs in first thing in the morning so it's hard to eat beforehand.
I decided the 20 mins beforehand to mimic Race day but you can try eating and running straight away. Ultra runners train themselves to eat while running so it wouldn’t be much different haha. Good luck!
@@RunSmarterwithBrodieSharpe thanks! Does that mean you don't eat breakfast before racing? I mean other than what you eat in the 20 mins before it starts? Just wondering as I am not sure if to eat breakfast before I do the marathon since I'm so used to running (even long runs 20+ miles) without eating.
Definitely you’d want to train your gut to have breakfast on race day. More fuel the better otherwise you’d increase the risk of hitting the wall early.
Good info. I'm sort of blessed I guess with a strong stomach. I've eaten full meals before my run without issues, but I stilll do training hydration and fueling strategies in all my long runs at different intensities. Race day breakfast I eat carb dense foods like a bagel with peanut butter and honey an hour or two hours before the race and half an hour before the race I'll consume electrolytes and a stroop waffle before the start line. GLTA with the training.
I’d start with 30 mins or so and then try shortening the time depending on the volume. Essentially trying to mimic race day when you’ll be eating beforehand but also consuming carbs mid-race too.
💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention Challenge mailchi.mp/runsmarter.online/5-day-challenge
Excellent video and step by step strategy mate. Cheers and greetings from Greece 🇬🇷
Amazing 🇬🇷 looking forward to hearing any other feedback if you watch any other videos
hey brodie! just found this video and it's super helpful! thank you! follow-up question: how do you deal with...bowel movements before/during race? esp if you're stomach is used to having issues after food consumption.
@@chongching I know some people take imodium. Comes with no risks and I believe no side effects.
still run fasted with a same reason, afraid upset stomach mid run. gonna start to build up tolerance the way you suggest, got 1 whole year to train for full marathon
Wise decision! Good luck with your training
@@RunSmarterwithBrodieSharpewhat about the other video where you said you should train fasted to burn fat more efficiently? Should I just train fasted some days and eat on others?
Thank you for an informative video. It is immensely helpful 🤩
You’re welcome 😇 thanks for watching
FIRST! Very true on fuelling and so many also derail by starting too fast 😱
Couldn’t agree more 👏
Soooo helpful, yes indeed!!! I only just recently started eating before running to try to get used to it so this is perfect timing!!! 22 days until the big day now!!! Getting very nervous already!! 🥴🥴💪🏻🏃🏻♀️💪🏻
@@bev9708 you will be great Bev!
@@PoetWithPace Ohh thanks so much!! I didn’t realize I had accidentally posted this on your comment … but very nice of you, I appreciate the encouragement !! 🙋🏻♀️🙋🏻♀️
@@bev9708 my pleasure Bev!
During a race, i drink some of my selfmade energygel + water every 5-6 km. And you should always remember, it takes a few minutes until the energy is available.
But in long running digestion is stopped by body then how you can use food
Good question. I’d say digestion slows down rather than stops. So we can still use food but you need to be smarter about it
I also tried a gel for the first time in the middle of a Half. Huge mistake. I had the worst cramps.
🤣🤣 we can learn from our mistakes
Never try anything new on race day
Diabeetus
This was very helpful. Thank you! I have a hard time digesting any sort of solid food right before a run and acclimating your gut during training is a great idea.
Good luck with it! If you find it successful let me know 😇
Very unique and helpful video. I am in a circle of research for my first marathon and i keep seeing the same advices repeatedly. Thank you for this.
You’re welcome Adam. Good luck with your marathon 👏
Thanks Brodie
Interesting and agree with most of your take on fuelling and hydration during the race, I do find eating at least 2 hours before a race or long run better as my glucose levels stabilise and I dont have a big drop in performance after my glucose levels spike - Irish Olympic marathoner @Stephen Scullion speaks about this extensively on his youtube channel and I find it works...for me anyways. Thanks for sharing.
Great info to keep on the comment thread so appreciate you taking the time. Thanks for watching 🤩
Good tips! I'm 2 months before my first attempt at a marathon. I'm working on my pre long run fuelling strategy. So far with limited success. (It means, I'm learning what does not work.) I'm better off starting empty. (p.s.: please don't ruin the audio with crappy music or sound effect or whatever background noise, why using a pro mic when the background noise ruins the quality)
@@AnTalk_blog thanks! I have come I long way since creating this video a few years ago. I cringe now when I watch it and the editing choices I made 😅🫣
Good luck with your marathon!!
Brodie I ran my latest marathon last year at Dublin and ran 3 hours and 47 seconds @62 years old with no water or fuel which was my 27th marathon doing the same .I always ensure in the days before to uptake high carb diet.But seem to rely on insuring as much fat oxidation takes place with steady state running .But now might try your approach with carbs on the hour and see how I get on
Thanks for sharing. It would be an interesting experiment. Particularly if you wanted to push for faster times. Who knows, maybe you feel better with more fuel
Will let you know how I get on
Decades ago not eating and drinking was the standard for the marathon. They still ran fast as hell.
I think Generation Ucan would be a really good choice if you are allready used to not eating during the marathon
My running partner eats as we drive to races. I didn’t know I could train my stomach to tolerate doing the same. Thank you!
See how you go! Good luck
OH no, it's too late to watch this. i used to running on empty stomatch during training, and now during the taper, i noticed i'm much more fatigued running after a meal. and my marathon is next week! i hope i can still train my gut during this taper with shorter runs..
@@opopopowpowpopow there will always be another race 😉 we are ever learning 😇
This is such great supportive information… I’ve been practising what you’re saying bit by bit … never could eat before hand … now can’t go without it
Thank u heaps for your guidance and help
8:27 I was listening to this, and heard you lose 600g of sodium per hour. By my calculations you could die from a half an hour run.
I love how clearly you present things Brodie. So helpful. Really appreciate the injection of humour too. : )
I am working on this Jo 😅 it’s interesting because I am a bit of a jokester in real life, then get in front of a camera and I’m super serious all the time 😂
a bit too late now i am only 3 weeks away from the race day.
@@ninoadan8977 next week’s video might help 😇 plenty of others in the marathon playlist including this one 5 Ways to Run Faster Without Using More Energy
ruclips.net/video/bYdOC9qxkRs/видео.html
Good tips. I eat on race just same than every morning. And on the race gel on every 5 km. That works for me quite well. And if there is bananas etc offer in race then I pick those.
Thanks for sharing! 😍
Thank you for an excellent video
Two things. Is GI stress the polite way of being concerned you'll need the bathroom during a race? I end up starting events underfuelled simply to avoid this issue. Second. you mentioned 1269g of sodium per litre of sweat - that's just over 1,2kg of sodium in one litre (1 kg) of sweat/water. Third, you are describing me perfectly!!
🤣 GI issues would be pain, bloating, urge to toilet, upset bowels, all the fun stuff.
Gosh how has no one picked up on this before! 🫣 1269 mg. Not grams.
That's the one - "Urge to toilet" even on an empty stomach !
1269 - I teach maths and I'm obsessed with measuring.
I'd love to see this video blended with your take on the carboloading theory.
I have done some stuff on carb loading. Have you seen this one? Carb Loading vs Fasting for Best Marathon Results
ruclips.net/video/_wE2ZBaQ4mk/видео.html
Now I have !
I have a greenie that I know will have me going to the toilet within 15 minutes. It has a lot of fibres that just gets things moving. I drink that maybe 1,5 hour before my long runs and then I know I'm emptied out and won't have to go to the toilet during the run.
Good insights, thank you. However, I do struggle with the hydration during the race. The fueling stations are a bit of a mess, and sometimes insufficient, so I always hesitate to bring a bottle to cover part of the race at least. But then, how much?...
Thanks for watching! That is a tricky predicament. 🤔 it would really depend on your individual sweat rate and the weather/humidity of race day.
I bring a bottle prefilled with my electrolytes. And I drink some every half mile. I refill at every station. If they provide an electrolyte drink, good, I’ll train with that one, but I still choose gels with a heavy sodium content because I am a heavy sweater, but no caffeine which causes me trouble during any run longer than a 10K. Choose your gels/chews carefully; some have great electrolyte levels, then train with them.
I'm blessed! Or am I?
I NEED to consume vast amounts of carbs pre-run, (unless it's a very short run) can literally demolish a full English Breakfast and head out the door for a run 10 minutes later with no GI issues whatsoever.
I can eat & run at the same time (snickers, Em's Power bars etc) with no problem except coordinating my eating while watching my every step (I'm a trail runner).
My gut has always been pretty much bomb-proof. But if I don't get a frequent drip-feed of carbs, especially electrolytes & fluids.. I will crash very quickly.
@@maxpower2631 a lot of people would be blessed with your stomach haha 😝 💪
Damn, you’re a fussy eater😂 I wake up at 5am just to eat by 6 and run at 9, and oh man I can eat like a termite😂 I suppose every body is different and you must find what works best for you. Lovely video 👌
Haha that’s awesome! Glad you enjoyed the video. All that fuel must be great for your training 💪
Informative video for a newbie trail runner thx mate. Where am I get a sweat test done? What’s in your morning smoothy? Have you tried Tailwind during a race instead of food? Cheers
Thanks for the kind words, maybe check out precision hydration website for testing. Smoothy these days, banana, walnuts, chia seeds, prepd hydration powder, avocado, blue berries and strawberries with milk or water. I haven’t tried tailwind no.
Soooo helpful, yes indeed Brodie !!! I only just recently started eating before running to try to get used to it so this is perfect timing!!! 22 days until the big day now!!! Getting very nervous already!! 🥴🥴💪🏻🏃🏻♀️💪🏻
Cannot wait to see how you go!! Good luck for the next few weeks
@@RunSmarterwithBrodieSharpe THANKS!!!! 😁🙋🏻♀
Very informative video. Years ago when training for my first ever marathon, I read somewhere that it was a good idea to get my body used to burning fat when my energy levels were low. So I effectively began doing my long runs while fasted. Though I didn't know that was the term for it. All those years I trained myself to run without eating anything in the morning. I did eat and drink during the races. Just not before.
I'm trying new things for my next marathon and searched for fueling strategies. Your video showed up and I watched it. I will implement this in my training. I generally like to go for a run as light as possible, though I'm sure my body is used to digesting food while on the run. Full stomach it is!
@@jacksonm.6549 thanks for sharing your experience Jackson and for watching the video. I’m glad you found it useful 👏
Great video! How long before a run do you eat? I try to wait about an hour before running but not sure if this is too long to get the benefits. Thanks!
@@briansaks5718 thanks for watching. I’m not exactly sure on the precise time. Depends how big the meal is. 20-30 mins should be fine
SUPER HELPFUL! I clearly need to bump up my sodium in my fluids during longer bouts... it all makes sense now! thanks Brodie!
I’m glad you found it useful 🤩
I carb and sodium load 3 days out about 500g per day with far less fat and protein than normal, eat 125g before the race, then 5 gels during.
That’s great! I am starting to interview pro runners and learning a lot about the carb load!
Good video but the hydration part seems incomplete. So you replenish electrolytes and sodium on your training and then what do u do the day of the race? How do u do it? Are u using same product as what is offer in the marathon? You change the product you use as u try a new marathon?
Thanks for your comment Andrea, sorry. I do agree it’s incomplete looking back on it now. My interview with Andy will help
Clear this up podcasts.apple.com/au/podcast/the-run-smarter-podcast/id1494778818?i=1000543774092
The prebiotic solution taken 10 hrs before your race helps your gut resist digestion.......does that effect the gels you take during the race as well?
Hey David. Head to prepdhydration.com.au and they have a great explainer video
Everyone running a marthon needs to watch this video.
Love it! 🥰 thanks for the encouragement
Thank you very much for the great tips! I did take away something that I could improve on and will be trying it out in my next training block! 😊
Glad you found some benefit! Thanks for watching
I eat ok, but I end up bloated. My body just doesn’t seem to absorb it.
Could you try different foods or fruit juices/smoothies/gels to start? That might help.
thanks for the tips, was helpfull fo sure ;))
Glad you thought so, thanks for watching 😍
Thanks so much for this. My training has been going so well except for the fueling. Making me very nervous. Have my marathon in 6 weeks. Never used to have gut issues but I started running all my runs fasted about 3 years ago and now I can't seem to tolerate anything. I will try eating a little before I go out on my runs! I wondered though, with your strategy of how to increase the food you eat before your runs were you still just eating it all 20 mins before running? My issue is I can only fit my runs in first thing in the morning so it's hard to eat beforehand.
I decided the 20 mins beforehand to mimic Race day but you can try eating and running straight away. Ultra runners train themselves to eat while running so it wouldn’t be much different haha. Good luck!
@@RunSmarterwithBrodieSharpe thanks! Does that mean you don't eat breakfast before racing? I mean other than what you eat in the 20 mins before it starts? Just wondering as I am not sure if to eat breakfast before I do the marathon since I'm so used to running (even long runs 20+ miles) without eating.
Definitely you’d want to train your gut to have breakfast on race day. More fuel the better otherwise you’d increase the risk of hitting the wall early.
A gel at the start and every 5k.
Wow that’s a lot of intake! 👏
Great advice about breakfast!
Thanks Mikhail. I really appreciate you watching and taking the time to comment 😍
V useful advice
Thanks for watching 😇
thanks a lot
You’re welcome 😇 thanks for watching
Very helpful
Thanks for watching 👏
Good info. I'm sort of blessed I guess with a strong stomach. I've eaten full meals before my run without issues, but I stilll do training hydration and fueling strategies in all my long runs at different intensities. Race day breakfast I eat carb dense foods like a bagel with peanut butter and honey an hour or two hours before the race and half an hour before the race I'll consume electrolytes and a stroop waffle before the start line. GLTA with the training.
Thanks for sharing. You definitely seem to be one of the lucky ones haha
Cant beat a Stroopwafel
Good info. I think I have the same strong stomach. How long before you take your first carb and drink during the race?
how much time before running should i take the smoothie ???
I’d start with 30 mins or so and then try shortening the time depending on the volume. Essentially trying to mimic race day when you’ll be eating beforehand but also consuming carbs mid-race too.
Eat your carb meal night before then go by feal in the race, maybe take one gel at mile 18 and you are good to go
Thanks for sharing 😍
What do you normally eat the night before?
Tia
@@ourwilliam2405 two-baked sweet potatoes or half a pound of pasta....
@@BRunner12thanks for answering I’ll try that too