Talk to me about fueling

[mccallister84]

The last time I ran long distances (7 years ago!) I ignored a lot of the rules - I never stretched or strength trained or fueled (beyond water). I’m trying to do things better this time around so would love tips and suggestions on fueling. Thanks!

[wawa]

I'm not an expert, but through a lot of trial and error I have a mishmash of things that work for me.

My default for anything 90 minutes to 3 hours is liquid fuel. Helps make me want to drink my water because it tastes good, keeps a nice steady slow rate of calorie intake, and is easy. Win win. I use skratch. I've also tried tailwind and liked that ok too. My husband kicks it old school and uses powdered gatorade, but I cant stand the taste of that for very long.

Anything longer, or if I just think I'm going to be bored and want something to eat for a distraction, I have a whole assortment of sports foods and nonsports foods that I use. gu stroopwafles, skratch sour cherry chews, clif blocks (margarita flavor), quartered peanut butter and jelly sandwiches on soft squishy white bread (a lot of people like uncrustables, same idea), packaged chocolate crepe things they sell at costco, pretzles, gold fish, m&ms....

My stomach is fairly robust so I can just throw whatever sounds good down there and I tend to be fine. YMMV. it's all about trial and error in terms of figuring out precisely what you use as fuel. As for how much and when...I trial and errored that TOO, but I recommend maybe doing some actual reading on correct approaches. LOL I like the opening chapters in Feed Zone POrtables, but there's probably a source that covers in more detail. (I do like that book though...all kinds of real food fuel ideas)

eta: if it wasn't obvious I can't stand gus.  But they're a good choice.  I just haaaate how they feel on my teeth.

[Wines Not Whines]

There’s a lot of trial and error involved, and different things work for different people. Try different types and brands on training runs and figure out what you like best. If you live in a cold area, keep in mind that a lot of solid fuel will freeze and become impossible to eat if it’s cold enough. I have a sensitive stomach, so I have to be careful about what I eat on the run. Some people can eat anything and they’re fine. My favorite things are Huma gels, Maurten gels, clif shot blocks, and Skratch products (chews and liquid).

[wawa]

Jan 31, 2022 16:10:15 GMT -5 Wines Not Whines said:

There’s a lot of trial and error involved, and different things work for different people. Try different types and brands on training runs and figure out what you like best. If you live in a cold area, keep in mind that a lot of solid fuel will freeze and become impossible to eat if it’s cold enough. I have a sensitive stomach, so I have to be careful about what I eat on the run. Some people can eat anything and they’re fine. My favorite things are Huma gels, Maurten gels, clif shot blocks, and Skratch products (chews and liquid).

the skratch chews are SUPER susceptible to this.  I can eat my clif bloks down to fairly chilly but not freezing temps, but the skratch chews become little cherry rocks pretty quickly.  I dont know why that is.  

My fix is keeping my fuel in my bra on cold long runs.  

[Wines Not Whines]

Jan 31, 2022 16:29:51 GMT -5 wawa said:

Jan 31, 2022 16:10:15 GMT -5 Wines Not Whines said:

There’s a lot of trial and error involved, and different things work for different people. Try different types and brands on training runs and figure out what you like best. If you live in a cold area, keep in mind that a lot of solid fuel will freeze and become impossible to eat if it’s cold enough. I have a sensitive stomach, so I have to be careful about what I eat on the run. Some people can eat anything and they’re fine. My favorite things are Huma gels, Maurten gels, clif shot blocks, and Skratch products (chews and liquid).

the skratch chews are SUPER susceptible to this.  I can eat my clif bloks down to fairly chilly but not freezing temps, but the skratch chews become little cherry rocks pretty quickly.  I dont know why that is.  

My fix is keeping my fuel in my bra on cold long runs.  

I usually switch to gels in the winter, because they don’t freeze. If I want to eat chews, I put them in the pocket of my tights, and they’re usually ok. But they freeze in a jacket pocket. I guess that’s too far from my body heat. I had a very sad experience trying to eat a rock solid honey stinger waffle.

[lilypad1126]

About the only thing I can actually eat while running are chews. I don’t like gels, and most “real” fuel (pretzels, gold fish, bananas, etc) I just can’t eat. I do a lot of liquid fuel and am ok with Gatorade, and have used Nuun in the past.

As for timing, I don’t need much until I’m over 11 miles. And for a half marathon, I can easily get by on Gatorade. For anything over that, I add in chews. Usually a few every 3-4 miles.

The one thing I learned thru my trial and error is that I need to take in fuel before I feel like I need it. So, like I might not need fuel at mile 4, but if I wait til mile 10, then I’m tired and wish I’d had something. Like, taking in fuel doesn’t give me instantaneous energy, haha. Which, duh, but it took me a while in training to figure out the best timing.

[moreace01]

My fuel strategy changes a bit based on the time of year. Summers here are very hot/humid and winters are frigid and icy. I don't fuel as much in the winter (I don't run over 10 miles very often) or need to replace electrolytes as much.

In summer - I'm a salty sweater (ugh) so need to make sure I'm taking enough electrolytes, although I learned the hard way not too much. Night before a long run, I take a salt pill. And then during my run, depending on mileage I flipflop salt and fuel so I'm not taking both at once. I tend towards Maurten and GU for fuel because they go down fast. Although at this point, I can't stand the taste of either anymore.

For strictly electrolytes, I use SCaps from Succeed. I use those because they don't have magnesium in them and I just get nervous about GI issues and magnesium. I have enough problems.

In regards to water - my long run route has a lot of water fountains, but I bring a handheld with me too.

If I'm marathon training, I tend to take gatorade because that's what they have on the route. Blech. If I'm taking gatorade, I won't take fuel at the same time - probably wait a half hour to add more fuel in.

It's been a few years since I ran more than 10 miles at once so I can't honestly remember exactly what I do anymore. Anyway, as others have said, it's trial and error. I'm also the kind of person that can't make it very far without fuel or proper electrolytes (my SIL used to run a half marathon on half a banana...that is not me). For me it's a delicate balance - I try to pay attention the cues from my body.

[stephm0188]

I definitely eat something carby and easy to digest pre-run- graham crackers or a Pop Tart usually.

I fuel anything longer than 90 minutes. I like Maurten gels most- they don't need to be taken with water and don't cause GI issues for me the way a lot of other gels do. I'll generally take them at 3/6/9/12/15ect mile checkpoints because it works well timing wise for me and is easier for me to keep track of than time. Do I NEED fuel at mile 3? No, but if you wait to take in fuel until you start feeling that dip in energy, it's too late and really difficult to recover from. For long runs and races, I fuel early and often. I use mid-distance runs to help practice my fueling strategy and to allow my stomach to get used to taking in fuel while running.

I'm a salty sweater so I add in Salt Stick chews, and in the summer I'll also incorporate Liquid IV.