My long runs are taking me past the 1:45 mark, at which point I'm feeling pretty empty. Do people here do long runs past that and if so do you take carbs during it? When would you take it? So, for example, if my long run is 2 hours, would I drink some carbs at the one hour mark or earlier, later?
I'm not interested in depleted runs, I want to finish my long runs strong if possible.
Thanks for your help, I appreciate it.
For some longer runs I used to eat sports beans about 2/3 of the way through, and they seemed to help a little. Since my longest runs are only about 2-2:15, and I eventually realized I was fine without them.
My longest runs go close to 3 hours and I never consume anything except water during a run. Back when I used to run marathons in the 2:45-3:00 range I never consumed any carbs either, and it didn't seem to be a problem. My stomach cannot handle anything except water while running.
I used to bonk out t 2hrs, but now I am keto/lchf fat-burning, so only water and salt. I have run up to five hours no calories, feel mega-strong at end. It's like having a superpower.
I've always wondered what elites put in their special bottles - they must be taking in something other than water or they wouldn't need the special bottles??
Assuming you aren't a ultra person or slow marathoner, I don't see a reason not to take in calories. It's not like utilizing fat as an energy source is a primary training adaptation you're trying to make.
I'd take something around the 45-60 minute mark. Unless you're going past 2 hours that should be sufficient. If you are going longer, around 1:30-1:45 for seconds.
I have water only when its hot and i never have food. My max long run would be 20 miles but most are 15-18. Im usually starving by the end but the prospect of stuffing my face once i get home is pretty good motivation to finish strong
Usualy I wont even bring water simply because it's inconvenient and because I can run about as fast either way(my standard long run is 2 hour at a decent pace)
I bring a gel along. Usually don't touch it -- that's the goal -- but if I start feeling like my blood sugar is crashing I'll go for it. Just like anything else in running it's personal and you have to base it on feel.
Oh really?
Some advice wrote:
It's not like utilizing fat as an energy source is a primary training adaptation you're trying to make.
U Asked For It wrote:
Oh really?
Some advice wrote:It's not like utilizing fat as an energy source is a primary training adaptation you're trying to make.
Really.
That's because you bonk from the start..
Never used to eat or drink on any training run but usually didn't run much past 2 hours.
Tried a couple of gels when training for an off road marathon. Didn't make much difference.
Nope and my long runs are 22 miles in about 2:20. Usually get up first thing in the morning to do them so that last food intake would be the night before since I have stomach issues eating to close to a run.
For a long run where I'm planning on 90+ minutes or 12+ miles, I'll bring a bag of fruit snacks - you know, the things you get at Walmart and are loved by toddlers and preschoolers? If I start to feel the onset of depletion, I'll eat about half of the fruit snacks, usually around 50-60 minutes into my run. Then I'll finish them off after another 30-40 minutes, depending on the length of the run and how I feel. Today I did 14 miles and didn't need them at all, so I brought them back to save for next time.
No water stops for me today. I'd stop for water every chance I got if there were any working drinking fountains in this town, but none of them are turned on yet. As far as I can tell, there are no bonus points for dehydrated running.