Nausea & Vomiting in Long training runs/marathons

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Suggesting ingesting very little in the hour or two before you run. Ideally you will drink little bits of water/sports drink during the run rather than going long periods without, then drinking quite a bit at once. Suggest trying something over than the Ensure and lava gel...find something that doesn't make you sick. Experiment. Everyone's stomach is different.

this is where you need to figure out what works for you under what conditions. If it's hot out or you're going particularly hard, you're going to need to take in water sooner and more often. Ideally, you'd get a little drink in much more often and it should help you out more than what you've experienced.

Why are you drinking ensure? Why not try some drinks that are made speficially for running/endurance sports. Don't use the commerical ones like gatorade/powerade. Instead try the ones made by GU, powerbar, etc.

You definitely need to drink smaller amounts more frequently for best results.

You should probably start simple then change as needed. You are drinking ensure and water then eating gel plus salt tabs. No wonder you puked. Ask yourself what the purpose is for all of that stuff. You can get everything you need from a good sports drink -- they contain carbs (same as gels), electrolytes (same as salt tabs), and hyrdation (same as water).

Now, if you try the sports drink only a few times and decide you need more fuel, add a gel. If you need more salt, add some tabs. I think you should be fine with the drink plus a gel or two.

The ensure was breakfast before a hard effort. I figure due to sweating a lot, I am losing salt, with that said a sports drink with sugar kills the stomach a great deal. I figure I need to try something like toast before the run or something lighter than ensure which has some protein in it, equiv to a small meal. Perhaps some salt tabs with a sports drink would be the way to go?

Nick

What sports drink are you using? Gatorade and Powerade give me the runs. GU2O and one other I've tried (can't remember which) do not. I'm guessing its because Maltodextrin is the main ingredient in GU2O and Power Bar Endurance vs sucrose syrup in Gatorade and Powerade.

I would try experimenting with some of the different drinks before adding the extra salt.

Can't help with the protein breakfast since I usually run on an empty stomach or eat 3+ hours before running.

asicsmiler wrote:

The ensure was breakfast before a hard effort. I figure due to sweating a lot, I am losing salt, with that said a sports drink with sugar kills the stomach a great deal. I figure I need to try something like toast before the run or something lighter than ensure which has some protein in it, equiv to a small meal. Perhaps some salt tabs with a sports drink would be the way to go?

Nick

I get up about 2 hours before my long run and eat half a bagel and drink a cup of water, and then I go back to bed. I drink every 2-3 miles on my run (usually gatorade) and have had much success with this method. I used to have horrible stomach cramps during long morning runs, but this has seemed to cure that. It also keeps me from feeling hungry.

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Drink earlier in your run and the day before your long run. Most likely, you were already in trouble with dyhration you didn't drink until half way. You couldn't absorb enough water after that and it probably sloshed around and decided it wanted to come out your mouth.

Patrick Russell wrote:

Check out the Succeed! line of products:

http://www.ultrafit-endurance.com

Good advice, but it's better if you do as much of your "nutritional prep" the night before a long run. Hydrate, get in your calories and salts early in the evening so you can digest your food and piss out the excess. When you wake up, stick to easily digestable stuff. Find out what works. I seem to do a bit better if I take in some protein and fat (not a lot, but some) 2-3 hours ahead of time. I generally eat a pb sandwich, although a scrambled egg and bagel works good too.

You should take your long run nutrition as seriously as you take a marathon race. These are important - get the most out of them.