I am getting ready to train for my first marathon. My marathon is in October, so I will be starting my training in May. I've never been a runner. Just started enjoying it recently. Right now I'm running 10-15 miles a week. I'm learning the importance of foam rollers and stretches, thank goodness.
Since the majority of my training will be in the heat, I'm wondering what some good snacks and/or fuel would be to take before, during and after a run (especially the longer runs). Right now, a banana or a bowl of oatmeal is enough to get me through a 6-9 mile run. I also carry about 10 oz of water. It's also only between 45-60F degrees here now. But I know it's going to get up in the 90's to 100's in a few months.
1. What are some good supplements or foods to eat before a longer run (like 10+ miles)?
2. What do you carry for fuel during your runs?
3. What do you eat after your runs for recovery and "starvation satisfaction"?
Thanks!