Long Run Hydration

Mattea...just to show how different we can be. If I ate 4 gels for the 16.5 miles Sarah did...my stomach would be cramping big time (like I found out in my 1st marathon). I normally don't comsume any gel unless I am going 12 miles or more. Then probably only one. I have a good breakfast that carries me thru along with the sports drink. I have used Hammer Gel before and it is great. I have also used some drinks and gel from Crank Sports. Accelerade just seems to work better these days...it is all about finding what works for YOUR body. So definitely experiment in your long runs...:)
 
I also wanted to add that the fuel belt does not bounce at all. I was amazed at how snug it fit and how comfortable it actual is to wear.

I did, however, try the camel back water thing and returned it to the store the next day. It bounced, sloshed and rubbed a raw spot on my lower back. Also, it has one "tank" so you have to choose your weapon...water or gatorade! With the fuel belt, you have 4-6 little bottles and fill them with whatever variety you want. Mine holds 6 bottles but yesterday I took along only 4...3 with Gatorade and 1 with water. A woman in our training group squeezed some energy gels into one of her little bottles.

As you experiment with it, take notes of what you did and how it worked because it does vary from person to person. Our systems do not react the exact same way to the stress of longer miles. Just an example...I use to have bad "bathroom issues" with longer miles, too. After I started consuming a sodium filled drink (Gatorade) during the long runs, the problem totally went away.
 
my friend uses the gu gel. I tried them and they helped but not like the powergel. I really feel a difference with the powergel. I can get them at our local kroger also. I am learning on how many gels to take along the way. my friends say they only use 2 for half marathons. we didnt take our first gel until an hour into our run, I felt like maybe I could of taken it sooner but didnt. Should you take a gel before your run starts? I thought the body supposably has enough glucogen stored for the first hour or so. anyway, I do take one before my 5k's and feel they help give me energy to push myself like you do in those short races. also what are glycogen pills? also, is gatorade better than powerade? the read that gatorade has more sodium is that why poeple chose that over powerade? still learning also here,thanks !!!!
 
You can get them at any drug store. They are about 100 cal/tablet. Plain glucose (sugar) with some added flavor. They've never ever bothered my stomach, plus very easy to chew and swallow them even without water. They gave me steady ( as steady as it can get :)) energy during my last few marathons.They are also very portable. I think it's worth giving them a try. Good luck in your training!
 
so you took one at every mile marker. does it matter how many you take? so you liked them better than the gels? I really want to finish my 1/2 feeling great ,like I could have kept on going, so I am looking for what will work the best. thanks
 
I never thought about using glucose tabs!!! Isn't that crazy? I'm diabetic and have eaten countless tablets in the past 18 years. Sheesh!

I was going to post about Clif Shot Bloks. I recently tried these things and think they are absolutely FANTASTIC. 8g CHO a blok, 6 bloks in a bag. I like being able to spread the carbs out over a long run rather than sucking down a gu and then dealing with a sticky package the whole way back.

It's the same philosophy as a glucose tab, which are I believe 4 grams per tab. There are 2 main brands of the glucose tabs, B-D and Dex4 (I think). Dex 4 comes in a tube and is flavored. B-D are disgusting!!!! (And I speak for hundreds of diabetic kids on this one, LOL.) The bloks have electrolytes and stuff that the glucose tabs don't. They are also probably a lot more expensive! :)
 
Thanks Sarah! I was pretty proud of myself too:p But it is always nice to hear, especially from someone whose accomplishments I respect so much. You and Carole, Amy, and Gayle have really inspired me to keep mapping out longer and longer routes. 16.5 miles sounds like forever to me right now, high five on that!!! Even 10 miles takes about an hour and 45 minutes (but there are lots of hills!), your training must be going so well!
The first time I went that far (and like you Gayle, WAY, WAY, WAY novice here, lol), I just told myself to keep running, no matter what pace and I made it feeling fine, but a few days ago, way different story!
I'm starting think I might just go ahead and get the fuel belt as the weather is so nice I want to keep increasing my mileage, lol, addiction for sure! I will also begin looking into gels as I could have certainly use them, at the one hour mark and the last 20 or so minutes I am always starving. Any fave flavors to recommend? Amy, that's a great option about the blocks instead of the gels, they might be realy nice to experiment with as well, especially if some of the gels don't agree with me. And I'm with you on the sticky packet annoyance.
There are definitely no pay phones on my route, but I'm extremely blessed in that my husband ran cross-country when he was in school and so he is my running buddy on the longer runs. He doesn't mind the slightly slower pace on the longer runs and we both love the company:D Unfortunately, the furthest race he ever did was a half, and he did if coming right off of season and only ran a long run once or twice before the racex( He's built for running, lol...
Thanks again for all of the advice, maybe a running "check-in"}( to add to the ever growing list of check-ins?:+
You ladies rock! and continue to inspire, I already have a 12 mile route mapped out, and a fuel belt to buy:D
Mattea
 
Mattea..a running check-in sounds fun...:)...I just wanted to add I have not used glucose tabs but I do use electrolytes in the summer because of the hot temps I run in, they are from the Hammer Gel Co, here is a link: http://www.e-caps.com/za/ECP?PAGE=PRODUCT&CAT=ELECT&PROD.ID=4037&OMI=10104,10082,10047&AMI=10104

With the gels to try, you might check at a sports or running store as they sometimes sell the packets separate. I tend to go for vanilla myself. I can't use Gu as it upsets my stomach. I have tried Power Gel and it was good but too sweet for me. That is why I switched to Hammer Gel at that time as it wasn't very sweet.

Sarah has great advice as well as the others that have posted. And it does depend on what you find that works. Running the distance can be very addictive. I do remember a time when I said "I will never run a marathon"...12 marathons later I just might have lied...:)

Like leanbean said...Bodyglide is great. I use Aquaphor myself for the areas around my sports bra, heart rate monitor chest strap and the lovely thigh rubbing area...:)...

With all this advice I think you might be going longer and longer...}(
 
I think the check in sounds fantastic, Mattea! I'm trying to ramp up my running again, and do a half in November that I did 3-4 years ago. I had so much fun!!!

I would always try to check out a running store and get individual packets of whatever you want to try- Carole has a great idea there. I've tried some really unfortunate ones, LOL. I can't stand the sweet either, so I use the "Just Plain" Gus. Completely disgusting, but they get me through the run.

I just love the 10-15 mile range. I miss it so much!!! Can't wait until the mud dries up (after 28 of the last 31 days, I'm not so sure we didn't move to Seattle while I was asleep one night) and I can go back out on the trails. :)
 
I like the strawberry banana powergel, I dont mind it. I have tried another type,cant remember the name but I about gaged trying to eat it. the gu's just dont give me the extra boost like the powergels do,thats the only reason I switched to them. does anyone if powerade is as good as gatorade as far as for helping with refueiling? my friends suggest water downed gatorade instead of one or the other.
 
This is a really useful post.

Can someone tell me where I can buy the fuel belt you all discuss, and also the Aquaphor or bodyglide?


Thanks!
 
Any running specialty store will sell body glide, and aquaphor is a lotion that most pharmacies will sell. I've seen aquaphor closer to the pharmacy side of a store than the regular lotions.

You can find the fuel belt at a running specialty store, but more info is at:
http://www.fuelbelt.com/

HTH!!
 
>Thank you so much for the advice! I'm definitely going to
>invest in a belt for my runs as they get longer, but for now,
>I think I'll go Carole's route and get a bottle holder and see
>how that goes.
>The running shorts I've been using have a small zippered
>pocket built into them that is the perfect size for keys,
>chapstick, gels, etc., so I am lucky there.
>Also, most of my long runs are through the country and there
>are always bushes:D
>Has anyone found the "friction" reducer products (looks like a
>deodorant canister) to be useful?
>Thanks again,
>Mattea


I can't live without some form of "Runners Lube." I don't have a favorite brand, any will do, but it's a requirement for me. I put it on *anywhere* that my clothes potentially rub my body (all around the edges of my running bra, plus thighs).

m.
 
I have bought the Body Glide at Dick's Sporting Goods. Huge chain of them here! It cost about $6. My fuel bely cost $37...at the time, I said "geez oh pete" but now I am convinced it was well worth the cost! I bought my belt at a specialty running store but Dick's may carry them as well.

As for gel flavors, I really like raspberry! Vanilla is really good, too! Banana made me want to yack it back up but I know that would not have gotten rid of the taste!:-(

Some words of advice...once you get that gel in your mouth...swallow it! It's not like ice cream or a cookie where you want to "savor" it...get it down and get it down fast! Follow with water to help it dissolve and absorb into your system.

Buy a few different flavors of a few different brands and test them all.

Oh, I have heard many people in my training group love the Clif Blocks. They are like gummy bears but square and more nutritional. They are good and those you can suck on a little and enjoy the little "meal".

Have fun experimenting!
 
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