How To Fuel On A Long Run!
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- Опубликовано: 2 окт 2024
- As you start to increase the distance of your runs to the point that you're on the move for a couple of hours or more, you may need to consider topping up your vital carbohydrate levels while you exercise. Heather is here to talk you through the best things to eat while you run.
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When I ran my first half-marathon, I bonked at about 13k since breakfast was a bit longer before the race than expected. But at the aid stations they had Coke - let me tell you, carbonated sugar juice had, and has, never tasted so good.
It would be nice if the likes of Haribo anf Jelly Babies didn't contain gelatin (boiled cow and pig bones/sinew) as it would save me a tonne of cash on energy gels/ sports drinks
Would love a review of your favorite products! I'm a big fan of SIS.
The next race season I plan to be better at fueling on the course so I am training with them now. I am starting to use gels and found one I quite like and works. Watching what I eat before and after as well. How come nobody told me it would be so much work before I started this Triathlon life style.
Great video! I have been using jelly belly sports beans, and untapped or stinger waffles with a mix of Gatorade zero or Gatorade Endurance when it’s a super hot day or a really long training session. If I forget my fuel At home I’ll just stop and get a pack of Swedish Fish with a regular Gatorade. Occasionally I’ll mix in some Essential Amino Acids with my Gatorade.
Here in Canada, I eat fuzzy peachs and sour patch kids as most other sweets contain GELATIN... Gelatin is a protein obtained by boiling skin, tendons, ligaments, and/or bones with water. It is usually obtained from cows or pigs.
Hi Heather thank you so much for all the great content you are such a pleasure, as far as food is concerned, bananas before during and after workouts, any gels are great, 30 to 60 minutes before a workout rice cakes or pretzels, Gatorade anytime except for right before a swim for me, and a warning about any electrolyte drinks that have no salt, those are a potential trap for endurance athletes
Guava "blocks" are pretty tasty and packed with energy, also cheap.
I personally use banana to refuel, you can carry it in a belt or even better, you can dehydrate it with a relatively cheap machine.
Energetic bars are quite expensive, and have not added benefits from dehydrated fruits (you can use peaches, oranges, kiwis…)
Bananas do sound good, maybe when I get a vest I can carry a couple for my long runs. I just have a hydration belt so can't carry those
@@clarity2115 you can carry one in each hand 🍌😎
yeah i don't eat anything before running normally but i don't time my runs . I probably should eat some gummie bears.thank you for video.
I like a combo of fuels on my long runs, keeps things interesting. My current favorites are dates, organic honey packets, and Honey Stinger gels (not nearly as sweet as GU). Dried apricots are good too. For 3-4 hour runs, I'll do baked/salted potatoes, Larabars, or even a PBJ.
great video and inspiration! I personally can’t stand the sugary stuff and fuel on soft bread, pancakes and muffins. I cut them in small pieces so I can nibble as a I go
Infinit Nutrition custom blend. Or, NeverSecond gels w/water
I'm highly latose intolerant and have to be really carefull what I ingest.
Chocolate, cakes, 99% of all energy bars will make me collapse with a fever, headache and a painfull stomach.
I'm absolutely not a vegan, but most vegan products have shown to agree with me on runs (mostly ultras).
As gel I favor using Actrive Root Gel Mix (Even if import from UK to EU is being punished hard by EU customs... (Active Root, please set up an office in EU !)).
Snacks and protein bars differs a little, but at the moment it's from "The Protein Works" and have proven to be really good.
And banana !!!
Dont forget water.
The true miracle fluid :-D
When you start worrying? The moment your spouse who is entering the triathlon world, swaps his bananas and dates with gels and isotonic drinks :-) Shortly, you will travel with him\het to cheer :-)
Maybe I'm the only heavy sweater here 😢 need so much fuel salt and water 💦 a long run can easily cost me $20 lol
6:30 Sums up energy blo(c)ks for me. Bought a case. Never again.
Love the videos! New runner training for my first half marathon so any helpful tips are what I look for and find in all your videos.
Yes anything beyond 10 miles requires something to refuel your mind and body for the long run.
Heather, take note 📝 Oh wait… 😅
Maybe someone can help me...
Just finished the Cincinnati Marathon last weekend. 3:45 but 10 minutes off my goal. I really thought I had worked out my fueling issues. Found a gel that didn't make my stomach upset. Took on nutrition every 25 minutes (8 total). Still bonked... What's up? Do I really need more?!?! My Garmin did say that I burned 3500 Cal during the race.
I've found cocaine works well
who was the ultra runner that had a pizza delivered to him during an ultra race a few years ago. was it scott or killian?
Dean Karnazes
Dean Karnazes - There's a great movie about him called "UltraMarathon Man: 50 Marathons, 50 States, 50 Days" & you can watch the whole thing on RUclips ruclips.net/video/bpjRFkqTIkY/видео.html The pizza is in there!
Great to hear bananas have 23 g of carbs 🎉. Thank you for sharing this. Now I can alternate expensive gels and bananas.
Our app might help. It's in beta. Stay tuned ;)
You say "beware of fat from nuts". Why is fat necessarily a bad thing, other than that it may not give you any benefit on a shorter workout?
Surely, sugars have a negative effect on long distance runs as they have a high spike in insulin then a massive dip rather than a balance whole carbs give?
I like different gels for bike and run. Run- small, thick, gel like Cliff can be ‘sipped’. Bike- thinner gel that can be knocked back in a single go (torq).
60g per hr? I thought everyone now says 90-100g? Wine gums and maple syrup 👍🏼
Great video! This will help. & it seems like a cool location for training. Where is it?
beautiful places to run
I’ve always found vanilla flavoured energy gels are best for me. GU would be my fav brand.
at what distances / effort levels do you recommend switching from pure carbs to a carb / fat mix?
Sesh! Why am I craving watching this episode 😆
Unless you are running over 2 hours, you should not need carbs to fuel your long runs. If you do, you are far to carb dependent or running at a pace that is way too fast.
It really depends on your experience & pace
just started training for my first ironman as a beginner, and i have a question: every time i run i need to go to the toilet ASAP.... any tips? thank you
I found great success after I just finally determined to get my run in later in the morning or day after such bodily functions. It has meant some adjustment but WAY better for long runs (3, 4 plus hours)
@@mo-215 Thank you so much!
JUST a 2h run 😮
Great informative video, thanks.
i don't understand what is wrong with running in a state of beeing dependent on fat burning. isn't that the main point of doing long runs?
Not everyone has enough fat 😢therefore some people need extra fuel
What do ppl who can’t have carbs or sugar do?
I'd guess that you train your body to burn fat, and then fuel with fats and protein (I'm not a nutritionist)
Tq heather, great video. Cheers!
bananas the original barra poderosa!
Well done heather
good job!
Bear Strength from Nomad Honey. 1st energy gel produced in Greece. It's completely natural , tasty and highly effective carbload!
I feel like talking about dental hygiene is also important. Having sugary water and stuff stuck to your teeth hour on end is no bueno. Try to swish out your mouth with regular water after consuming products or brush your teeth before going on a long run.
Wouldn't candy lead to a bunch of sugar crashes?
I guess that is why you fuel regularly, to keep the levels up
what about pickle juice!🫶