Semi-new to running...when to start fueling?

baderle · March 2012

I started running in September and am currently training for my first half (Indianapolis Mini). This weekend I'll be running 6 miles for my long run, and I run at about a 10 mm pace. My question is...at what point should I start fueling on the run? I really don't know much about it, but know it's important as I start getting into longer runs.

Any advice/suggestions? Also...any particular brands you all prefer? Thanks

ssmb_clarinet · March 2012

My running group recommends fueling every 45 minutes. I do this and it works great for me. As far as what to use, experiment with what works for you. I have had success with GUs and shot bloks, but some people have bad reactions stomach wise. Good luck!

gumiberg · March 2012

ssmb_clarinet:
My running group recommends fueling every 45 minutes. I do this and it works great for me. As far as what to use, experiment with what works for you. I have had success with GUs and shot bloks, but some people have bad reactions stomach wise. Good luck!

to clarify for the OP - you dont need to fuel at 45 minutes for a 1 hour run. Typically people start fueling when their runs hit 90 minutes (at that point you bring a gel for the 45 minute mark). 90 minutes is when glycogen stores start to empty so if you find yourslf needing fuel for runs under 90 minutes, you probably need to eat more before/after running.

misskrysbaby · March 2012

I'm at 7 miles per run now and don't need to fuel. I just eat a Clif bar a few hours before the run, Sports Beans about thirty minutes before and drink plenty of water. Typically you don't need to fuel during until you run for an hour and a half or more. Then it's typically every four miles or so.

kabb2006 · March 2012

I agree with previous posters. I use Hammer Gels because Gu makes me sick to my stomach for some reason and I take one every 45-60 mins or so. Good luck with the 6 miles!!

TeachMeHowToBucky · March 2012

I honestly don't need to fuel (with gel/beans/gummies) for a half marathon. I do drink 1/2 gatorade and 1/2 water though, to get some carbs and electrolytes while running. I typically start that similar to PP, when I'm running for greater than 90 minutes.

Just try things out and do what feels right. If you notice yourself bonking at a certain time in the run, try having some sort of fuel earlier in the run.

KatiesCats · March 2012

Ditto TeachMe. I can run a half without any gels, gu, water, etc. Just me and my gum (gum keeps my mouth from getting dry...can't run without it). It's really up to you to figure it all out.

Mrs.Handy · March 2012

I'm training for a half-marathon (this weekend!) and found that anything over 10 miles, I need some kind of energy mid-run. For me, my route has lots of hills on it so I try to refuel after a big hill when I feel my energy sapped. But I guess the recommendation is to refuel before you lose your steam, so perhaps I need to try a different strategy. Definitely experiment before you run your race.

kmartini1021 · March 2012

I've been training for my first half marathon (this weekend) and I have experimented with different things on my long runs.

I usually eat cream of wheat before the run and have a coffee to help get things moving before I head out (TMI? It's kind of an important step in the process, imo lol). On my runs longer than 9 miles, I refuel at about 5 or 6 miles with Honey Stinger Organic Energy Chews. They have so many awesome flavors and they remind me of fruit snacks from my childhood.

I plan to carry two packs with me during the half in my SPI belt, but I'm assuming I'll just need one around 5 or 6 miles because that's what I've done throughout my training.

ebeth_msn · March 2012

not yet. I wouldn't fuel until you are going to be out for at least 90 mins. and I only say 90 mins because you are just starting. as you get used to running longer distances you'll probably be able to push that time out to 2 hours.

dmarie979 · March 2012

gumiberg:

ssmb_clarinet:
My running group recommends fueling every 45 minutes. I do this and it works great for me. As far as what to use, experiment with what works for you. I have had success with GUs and shot bloks, but some people have bad reactions stomach wise. Good luck!

to clarify for the OP - you dont need to fuel at 45 minutes for a 1 hour run. Typically people start fueling when their runs hit 90 minutes (at that point you bring a gel for the 45 minute mark). 90 minutes is when glycogen stores start to empty so if you find yourslf needing fuel for runs under 90 minutes, you probably need to eat more before/after running.

Ditto this. Runner's World said (so take with a grain of salt) that you don't need to fuel unless your run goes longer than 75 minutes. And then your fuel around the 45 minute mark. I don't refuel for a 6 mile run although I do take water or some Powerade Zero in a handheld.

Semi-new to running...when to start fueling?

Re: Semi-new to running...when to start fueling?

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