How much water needed on marathon long runs?

Hardloper wrote:

If you ran 3:24 with 37 mpw you should be aiming for closer to 3:00 with 60-70 than

You don't need any water on marathon training runs. Just hydrate after and you'll be fine. I do up to 21 miles (last 5 at tempo) without water in fairly warm weather. If it's dangerously hot, hydrating won't help and you probably shouldn't be working out hard anyway.

This is best. No water during the runs. During the race though you should try to take a bit of water every time it is offered along the course. Never huge amounts at once.

Thank you! I'm steadily working to 40 right now as it is, on EZ runs, a hill day and a long run. Not doing speedwork yet, as I don't want to peak too early!

(IF we even have a Columbus Marathon. If we don't, I'll train as if we do just for the experience and endurance).

I never took water or fuel, minus the one time before my first marathon to see how my body would handle eating a GU midway through. Teach your body to rely without them.

jecht wrote:

Thank you! I'm steadily working to 40 right now as it is, on EZ runs, a hill day and a long run. Not doing speedwork yet, as I don't want to peak too early!

(IF we even have a Columbus Marathon. If we don't, I'll train as if we do just for the experience and endurance).

I’d do some kind of speedwork, just make it unstructured. Fartleks, faster repeats, etc.,

Speed is important year round. Use it or lose it right?

I've done several 20 and 21 milers without water and it's never been an issue at all. I just make sure I'm hydrated at the start and have a big drink within minutes of finishing. I do live in Britain though so heat isn't an issue for me.

I'm not sure how all the people on this thread do it. Great for them, but I usually need 6-8 ounces of water plus some carbs every 30 minutes or so during summer long runs.

jecht wrote:

I ran a 3:24 on 37 mpw on a so-so diet and not enough water, and a kidney stone didn't help on 9/21/19. The water intake (or lack thereof) was the issue, but I did fine in my marathon on 10/20.

I had a Nathan handheld (12 oz.) and I'd have a 20-oz. water bottle at mile 12 (of my 20 miler) but apparently wasn't drinking enough.

How much do you recommend on long runs? Is a 12 oz enough plus a 20-oz. halfway? I even had a second 20-oz. after the run and I'd sip that afterwards. But I still got a kidney stone. Should I get one of those backpack water container things?

I don't usually drink at all during long runs, though I run longer than 80-90 minutes only occasionally. In warm weather, I typically put down a quart of water 20-30 minutes before the run.

You'd probably be better off drinking that 12 oz before you start than carrying it around. And the 20 oz as well.

What matters more, I think, is the rest of the day. Did you go to sleep thirsty? Then you already have a problem. Pretty much every time I've experienced a hydration issue, it's been because I started the run a quart low.

It is also useful to know how much water you lose during a run. In the summer, I usually weigh myself immediately before and after runs, especially long runs or hard workouts. So if I return from a long run and I am down eight pounds, then I know I need to slam down a gallon of water or whatever over the course of the next several hours.

I agree with you.

On Feb. 6 I was out of shape and did 6 miles in 55 flat, but part of that was due to the wrong shoes, and it was 25'F.

Yesterday I did 8 miles at a fair clip but nothing crazy. Wasn't breathing hard, and it was 75'F.

Did first 2.5 miles in 21:09

Second 2.5 miles in 20:48

The last 3.02 miles in 24:02

An average of 8:13/mile and that was slightly faster than EZ pace.

Still a long way to go but if I can run 3:24 on minimal (37 mpw) mileage, knowing I can get up to 50-plus on average will pay dividends. I did run a 60- and a 61-mile week in there though, and averaged 45 over the last several weeks or so. I started my training in March 2019 and ran all the way through the Marathon in October.

Actually, your weigh-in suggestion is a good idea!