At what distance of a run or workout do you refuel during the workout

Brocksterdanza

I am training for a spartan beast in october and i am trying to figure out what type of fueling i am going to have to do. I have the goo and mustard packets ready, but didnt know what i should expect as far as the race goes.... I am assuming that if i wait until im hurting or out of energy its too late... thus is there a "typical" schedule to follow? IE, every hour pop a goo packet, etc? Thanks!

Timothyh27

I would probably look to start refueling after six miles of running. Then quite regularly after that.

BrianSharpe

I had to google the distance......at 12 miles you're close to a half-marathon distance and, for the sake of argument, the obstacles probably make up the difference and then some.

Typically for a half-marathon or longer race I'll make sure that I'm eating at maintenance during my taper week. I don't massively carb load but my traditional pre-race dinner is either spaghetti with meat sauce or pasta & chicken (I usually cut back a bit on fibre in the day or two ahead of the race). On race day itself I'll have a carb based breakfast (at least 2 or 3 hours before the gun goes off) like toast & PB a banana, yogurt and a couple of gallons of coffee..

As to fueling during the race I use a homemade "gel" and will take the equivalent of one gel pack about 45 minutes in and 45 minutes later. I don't wait until I'm close to bonking. You will find that everyone has their own plan, it comes down to a bit of trial and error during your long runs leading up to the race (race with what you trained with - if you're using brand x gels during training don't consume anything else on race day)

Have fun!

rybo

Other than determining what gels my stomach will tolerate, I use as little as possible during training, and take them every 45 minutes during a marathon distance or longer event. For a half I take one at the start & half way, even though it's probably not crucial.

NorthCascades

I'm a cyclist, not a runner. What I do is pretty common among cyclists, I don't know how it translates though.

If I plan to ride for less than three hours, I don't need to eat differently. If I plan to ride more than three hours, I try to take in 150 to 200 kCal per hour, starting from the start of the ride. A bag of peanut M&Ms works pretty well, it's easy to carry, and hits you fast.

rgrstetson

I don't refuel unless the run/event is over 3 hours. If it is, I refuel every hour. 3 hours or less and I train with water only. If I start declining on a race I will take on some calories as needed but usually don't.

jeepinshawn

When I did my first half marathon I hit water stops at 6 and 9 miles, I sucked on a jolly rancher every two miles. During the last 10k they had goo packs and some sort of gummy at every water stop. I tried both and didn't find any increase in performance. Other than water and something to keep my mouth moistened, I don't really see the need to refuel.

pondee629

During my run of 13 miles, I've also training on taking "fuel". For my Half Marathon my plan is at miles 4.5 & 9. Kinda dividing the race into thirds. Worked well for my last 13 mile long run. Didn't see much of a positive difference from my 12 mile long run "unfueled". We'll see.

esjones12

Your nutritional requirements and needs during the race will be drastically effected by your current fitness level and fueling during training.

Don't depend on the race to give you any nutrition, they only promise to supply water, which will be every few miles. October's Beast is what - South Carolina? Probably a good 13-14 mile course with 5-6 water stops. Hopefully it won't be too hot for you so that should be pretty good. If you are out of shape or haven't completed a race of this length/intensity I'd still recommend taking a hydration pack.

As far as nutrition I would need answers to questions before making solid recommendations. Like what is your current nutrition macro-wise? How do you fuel though workouts? How have you fueled thorugh previous races and what distances were they? Save your mustard packets for after you cramp up (if you cramp up). The mustard takes away cramps due to triggering your brain to react, it doesn't prevent them (only proper training does). Gu's and chews are great, but if you aren't used to going long distances I would make sure to also pack a decent protein bar to give you solid calories if you are going to be out ther for awhile. The obstacles and terrain make it MUCH harder than a half-marathon. It will take a lot out of you.