Had a bad long run when first bringing gels/water. Advice on how to improve?

Training Advice/Discussion Marathon

1 year ago 05/23/2022 12:08am EDT

I'm training for a marathon (4 months away) and recently started doing longer runs, and want to get used to taking gels and water on these runs. Before last week I'd never eaten or drunk anything during a run.

Two weeks ago I did 22km with no water/gels and felt fine until 21km, when it started feeling like I was running through molasses.

Last week I did 24km and took one gel before the run and another halfway through, no water though. I felt fine throughout the run.

Today I did 27km and brought a belt with four 150mL bottles, each filled with water mixed with one gel. Right off the bat I didn't like the heaviness of the sloshing bottles and they were leaking a bit, but I thought "I need to get used to this if I'm going to run 42km". I tried taking one sip every 5 mins, but right from the outset I started feeling heavy and a bit sick to my stomach. I didn't take any from about 12km on, but still felt heavy the whole run, and my pace was a lot slower than last week, not just the last few kms but for most of the run. I still had 3.5 full bottles out of 4 at the end.

Is this normal given that I haven't really taken water on runs before? Do you guys have any tips on how to learn from this experience and adapt my strategy for my next few runs, so that by race day in 4 months I can have developed a good regimen that works for me?

1 year ago 05/23/2022 1:45am EDT

re: feynman

feynman wrote:
I'm training for a marathon (4 months away) and recently started doing longer runs, and want to get used to taking gels and water on these runs. Before last week I'd never eaten or drunk anything during a run.
Two weeks ago I did 22km with no water/gels and felt fine until 21km, when it started feeling like I was running through molasses.
Last week I did 24km and took one gel before the run and another halfway through, no water though. I felt fine throughout the run.
Today I did 27km and brought a belt with four 150mL bottles, each filled with water mixed with one gel. Right off the bat I didn't like the heaviness of the sloshing bottles and they were leaking a bit, but I thought "I need to get used to this if I'm going to run 42km". I tried taking one sip every 5 mins, but right from the outset I started feeling heavy and a bit sick to my stomach. I didn't take any from about 12km on, but still felt heavy the whole run, and my pace was a lot slower than last week, not just the last few kms but for most of the run. I still had 3.5 full bottles out of 4 at the end.
Is this normal given that I haven't really taken water on runs before? Do you guys have any tips on how to learn from this experience and adapt my strategy for my next few runs, so that by race day in 4 months I can have developed a good regimen that works for me?

i found that gels didn't mix quite right. i'd recommend finding out what drink/s they'll have at the aid stations and try those out.

consider carrying one 150mL bottle per hand on your run everyday, be it short or long. try getting used to just water first if need be.

with gels (not mixed into anything) you'll absorb them best if you put it under your tongue and wait for it to dissolve away then take a small sip of water.

for long runs, instead of carrying a belt with four bouncing bottles, see if you can get a friend to follow you on a bike and have them carry the bottles/gels. or find a loop (or even a track) and set up your bottles so you can grab them as you pass by.

as for that run today where you felt heavy. by your account you drank 1/2 a bottle, or about 2-3 ounces. i think the sloshing, leaking, general cumbersomeness of that setup didn't help, but maybe you were gonna feel off no matter what so it's unrelated to those couple ounces you drank.

1 year ago 05/23/2022 5:36am EDT

re: feynman

Personally, I don't like mixing gels with water. Trying to sip water every 5 minutes is also way too often.

I would eat a normal breakfast & then skip the pre-run gel. Then practice taking in fluids every ~20:00-30:00 or so. 5k is a good rule of thumb. It doesn't have to be a lot -- something like 4-6oz. Then do a gel every 45 minutes or so (~every 10k). It will take a little time to adjust but you need to figure out the fueling side of things to run a good marathon. If you wait until the back half to start fueling or stop taking in fuel, you're not going to run to your potential.

Also you might want to look into a more comfortable fuel felt or vest. Vests are solid because you can have the bottles on the front of your body. I also have a belt that has 1, bigger, bottle in the back. Some people also like handhelds.

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