FUELLING STRATEGY for RUNNING THE MARATHON! Training Tips, Tricks & My Experience
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- Опубликовано: 10 сен 2024
- More of a sit-down video today, following loads of questions from you all about how I fuel my marathon training and what advice I can offer on fuelling for longer runs. I'm still learning about what works for me since starting to practise fuelling for the last 3 months or so in this marathon build up, but hopefully my experiences and what I've learned so far will be helpful to you! See some links further down in this description for what gels and drink products I use for fuelling and some other great brands that I know a lot of runners love to use in training and races!
Time stamps:
00:30 Intro
01:47 Why We Need to Fuel
03:17 What I've Learnt
05:16 How to Practise in Training
06:31 Tips & Tricks
08:22 My Marathon Fuelling Strategy
Products I'm using to fuel:
- Maurten 320 (drink) www.maurten.co...
- SiS Go Energy Gels www.scienceins...
- SiS SURGE Caffeine Gels www.scienceins...
Other Fuelling Brands:
CLIF - shop.clifbar.c...
HIGH5 - highfive.co.uk/
GU - guenergy.co.uk/
OTE - www.otesports....
Tailwind - www.tailwindnu...
Veloforte - veloforte.com/
VitaSports - www.vita-sport...
Runners World 2021 Recommends: www.runnerswor...
If you enjoyed this video PLEASE do share it with your friends and family or on your social media platforms!!
Want to support the channel? My Patreon is linked below, with different levels of support on offer and you can gain access to extra exclusive content!
/ philybowden
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Honourable mention to my Camera Man, Editor in Chief and Boyfriend - Daniel
Lastly if you are interested here are product links to all the tech and nutritional products I use. (FYI I get a small percentage of every sale through these links):
My Watch | amzn.to/3I6pNjK
My Headphones | amzn.to/3NQrt4v
My Sunglasses | amzn.to/3pwCcWX
My Protein | amzn.to/3skJnnj
My Bottle | amzn.to/3BHB5bQ
SiS Hydration tablets | amzn.to/36nQfre
SiS Gels | amzn.to/3t3ohbW
GoPro Hero8 | amzn.to/3qsbTli
Microphone | amzn.to/3GTupZd
Tripod | amzn.to/3rQg6Ay
The Blood in my veins | amzn.to/3t7bXaW
Music:
Sunset Dream - Cheel
RUclips Studio
Song: Sappheiros - Awake
Music provided by Vlog No Copyright Music.
Creative Commons - Attribution 3.0 Unported
Video Link: • Sappheiros - Awake (Vl...
I was looking for particular sweeties that are beneficial for long runs… and Percy Pigs get a pretty good press. I remember you use these quite a bit… so M&S will be having a visit from me tomorrow. Thanks for your input ( last time x)
Great tips! New for me was taking a gel before the race and the pre-cut for the gel is brilliant! I'm going to use that in my next half marathon. Thank you!
Loving the channel Phily, I’m so excited for your trip to Seville… you’ve trained so hard!
Thanks Tony! Really looking forward to it now 😁
Hey Phily, i know I've missed the Q&A, however, for the next one maybe: When you do your long runs, are you measuring it by pace, PE, Power, HR?
So the “assignment” is always the distance, say 15 miles, and then my coach will say run easy and give a rough estimate of how long it’ll take me/the average pace. My watch records a lot of different things but I only really pay attention to the pace and the heart rate - if I’m going easy it should be somewhere around 7-7:45 min/mi and my heart rate will be something like average 140 for a long run ☺️
Excellent content! I prefer SIS gels over Maurten, but I prefer Maurten powders over others. Trial and error I guess!
I'll be following this channel!!
Thanks for the info! Was just wondering: Is it useful to take a gel at 40K, if it takes about 15 min for the energy to be available?
Q: what is your favourite session? Eg. Long run, tempo, threshold, intervals, Fartlek etc. Great videos!
Thank you 🙏🏼
Can taking a gel before the race raise insulin or do you take it an hour before? The whole trick I thought was to take just enough to burn so you use less glycogen but not enough to raise insulin. I'm trying to figure this out to get an advantage over my friend when we hike over a high mountain on a loop trail every Wednesday. :o) Every Wednesday is a race up a different mountain but my friend does not know I'm competing . . . he's ALWAYS been faster than than me.
I’ve learnt so much, thank you!!
Aw you’re welcome I hope it helps!! X
Great video. Really enjoying your channel so far! My question is how did you get into running and what are your plans after Seville?
Thanks Dean 🙏🏼
Another great video and very informative too! I have my first marathon in April (Brighton) which I'm using as a test run for Berlin in September, which I am super pumped for! The only question I have, is to ask is if you can recommend any meal plans and what a typical week looks like for you from a nutritional point of view. Thanks! 😊
Thank you!
I don’t really have any specific meal plans but in this block I’ve tried to have bigger dinners and with more carbs before a workout, usually rice/pasta/potatoes, and more protein if it’s post workout. I’ll stick this in the Q&A next week and give a few examples of what I’ve had I’ve the week!
Good luck for Brighton, and of course Berlin - that one’s on my bucket list!
Nice video. I usually mess up my fueling in a marathon. 👌
Thank you, in what way?
hello phily. your videos are motivating me alot, but i have a question: when you tie your gel to your bottle... is it filled with water or maurten? it would be a huge help, thank you.
Great videos Phily, really enjoying watching them. Congratulations to you all on completing the Hakone Ekiden relay, just watched it over on Prodirectrunning.
My question to you, what is your go to running shoe for your easy runs/longer training runs? Also what is your favourite distance to race?
Thanks Megan! Q&A will be out tomorrow but I missed this one! Will be doing a shoe rotation video soon so look out for that, in terms of favourite distance I’d have to say the 10k at the moment 😊
Amazing thanks ☺️ Will keep an eye out for the video!
I get confused about when to take electrolytes. When is the most beneficial time? I appreciate it is different for different folk.
First!!
A true fan, I'm honoured!
@@PhilyBowden great video though! I literally know nothing about all this so need to get practicing before my first marathon! Hope you smash yours 🤙🏼
@@BenIsRunning Thanks Ben! There's loads I didn't cover reflecting back on this already, like hydration, and pre/post fuelling as well. But it definitely can be a bit of a minefield when you first start doing it!
👌
Great video. Do the bottles you plan on having with the gels have the maurten mix in them or is it just water with the gels and maurten for the other bottles?
Thank you 😊 yes, Maurten in every since bottle… gets a bit repetitive after a while but that’s why a little bit of squash in the last two helps a lot!
Interesting, I’m racing this weekend (not Seville) and am going to alternate between gel and water at one stop, maurten mix the next. I never thought to take them together. It’s a bit late for me to try this race but something to think about for next time. Good luck this weekend.
@@mickw1842 good luck! So long as what you’ve practised works I’m sure you’ll be great 😊 what race is it?
Port Fairy Marathon (Australia) just a small local race.
@@mickw1842 awesome - best of luck!
Do you see value in training unfueled?
I’ve understand the working behind it and know a lot of people use it in their training sometimes, but for specific workouts e.g. a 10 mile morning run or threshold workout to simulate the latter stages of a marathon and running on empty.. but the risk is that you bonk/perform negatively and I guess it’s about learning what works for you as we’re all so different
It is sad that we all follow the gel companies with best marketing and biggest budget. Gel producers have no idea how body works - too simplistic thinking.
We think carbs in blood is great where in reality it slows down bloodflow - lactate and oxygen will less
In all honesty I chose SiS because they’ve been recommended to me by lots of my peers, not due to their marketing. What would you use instead of gels to fuel a marathon?
Have you got your beetroot shots likened up though?
Haha no not for this one, I did used to take beetroot shots a few years ago but don’t anymore
@@PhilyBowden § really helps with post marathon recovery, and helps hold off fatigue in last 10km my experience, but can see you can be put off by a bad experience with the shots