8/18/2023 0 Comments Gatorade running gels![]() Use the same gels/electrolytes during the race. I hope you have had some experience fueling & hydrating while running long.The fuel shortage is what primarily causes you to hit the wall (your long run training adapts the body to burn more fat, so the less longer, the long run, the less the body is adapted to do this). Eat some refined “fast” carbs between 1-2hrs before the race start (banana, white bread with jam, biscuits, etc) to help add some additional fuel.Don’t let “other people” determine your speed !! Take a walk break of about 45-60secs after every 4 minutes of running or at least at every km marker. You will definitely discover “the wall” around 30-32k.Start off even slower, about 20-30secs slower than your last long run pace and then only start accelerating when you have crossed 32km mark, if at all.In fact I would suggest a goal which is 10-15sec/km slower than your last long run in the last 4 weeks. If you had a time goal then you may want to revise it downward by about 30-40secs per km.Since your body has not had the training input to run beyond 30k you need to do a few things –.If you were doing a “run-walk” training program this distance would be 2 runs of 40-45k in the same weeks. Most “run only” training plans have 2, 32-35k runs 3 and 6 weeks before the race.However here are a few things to consider – It would be difficult to comment without getting into details of your training plan. Have fun with your experiment as you increase training.The genesis of this post is in a question asked by a friend about running the Mumbai (SCMM) Full Marathon when his long runs were limited to 24-26km in the 5-6 weeks before the race. The most important thing is to NEVER try something new during a race. ![]() Don't get stuck on the first thing that you try go ahead and experiment with different sources of carbohydrates. You may be surprised by what works for you. Try small amounts on shorter runs to make sure that you tolerate the substance before venturing miles from home with something that you've never previously ingested during exercise. You can try out any of the above substances on training runs. Remember, that you need to drink water with any of the non-liquid sources of carbohydrates. The list of possible foods that could work well during a run is endless. ![]() You can eat dry cereal while running this seems to agree with you and could work well. Last, but not least, there is food - raisins and dried fruits are a great source of carbohydrates.You can pack some in plastic bags to carry on your run. These require a significant amount of chewing. Of course, there are numerous sports bars on the market. You can even throw sports beans into this category they are basically jelly beans with electrolytes. Think of them as a solid form of gels with a different texture. There are many different brands and flavors.Ĭhews and blocks are like jello blocks. You need to ingest several ounces of fluid along with the gel. Some people love them and others cannot tolerate them. Some have electrolytes and possibly some protein (amino acids) in them. Gels are a source of carbohydrates commonly used by runners. If you don't tolerate sports drinks, you may try mixing your favorite juice with water and add a little salt. There are some electrolytes in sports drinks also. More concentrated drinks can slow the absorption rate. There are carbohydrate drinks typically the carbohydrate concentration is 6-8% to enhance absorption. So, what is the best carbohydrate to ingest? This is something that you will need to determine on your own, by trial and error. Even at lower intensity levels, carbohydrates are necessary to "fuel the fire that burns the fat". The greater the intensity, the more your body will rely on carbohydrates for energy. The amount of each of these that is utilized is determined by multiple factors, but the main determinant is the intensity of the exercise. Your body will utilize carbohydrates and fats as the main sources of energy. With extended bouts of exercise, ingesting small amounts of carbohydrates can help maintain energy levels. There have been sports nutrition books written about this subject. I don't want to eat a lot because it's harder for me to run but I think I need more energy. I have heard Gatorade is not as good as salt and water, and that gels are just sugar. ![]() ![]() If I run later in the day and have already had a meal or two I will still eat some dry cereal before running. I don't like to eat before I run but will eat dry cereal before my morning runs. Normally, I carry a 10-ounce water bottle with me. I have never used energy gels but feel like I need to ingest something on these longer runs. Question: I want to increase my long run mileage from the 13 to 15-mile range to 18-20 miles. ![]()
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