Cookies on long runs

FL_Hiker

Hi ya'll,
I'm trying to figure out how to fuel on long runs, i'm training for a half and then a full marathon. I think I should try practicing with the different fuels on my training runs? I haven't been able to convince myself to buy those expensive gu gels... when I look at the ingredients they are just carbs, sugar, potassium and sodium. I'm on a tight budget and they're sooo expensive... On my actual race there will be lemon lime Gatorade every 1 mile along with cliff shots. I'm curious if I would be able to get away with (please don't get mad LOL) carrying gatorade in my camelbak and eating cookies on my training runs and marathon if that works out digestive wise. Would that cover all my bases? I have a stomach made of steel lol. Or is there something I'd be lacking that the gels have? Also how often should I be fueling? After an hour of running? I've made it fine up to 7 miles running non stop without fuel so far, but next week is my 9 mile run according to my training schedule and I'm a little nervous about becoming dehydrated, etc. on that run. Some of my training runs also get up into the 20 mile range. Its 90+ F here in FL right now and very humid... the race will likely be hot as well so I want to train anyways for the real thing. The cookies are daelmans mini stroopwafels, I picked them because they looked similar to the stingers running fuel and I can pretty much eat them anytime without feeling sick. Calories 140 , fat 6g, 80 mg sodium, carb 20g, sugar 11g, protein 1 g. Plus extra sodium and potassium from gatorade ill carry in my backpack. Am I just being too cheap and should I suck it up and buy the sports gels...?
Thanks

TavistockToad

I cant imagine chewing and swallowing a cookie while running, but whatever works...

curlsintherack

When I was doing longer runs a few years back I read a couple articles about people using baby food yogurt smoothies in squeeze pouches.

I wouldn't be a big fan of trying to chew cookies. When I ran a marathon I was given a pretzel and told that the salt and carbs would help. I tried and tried to chew it but there wasn't enough saliva in my mouth to swallow it. My friend who ran the entire thing with me did it on nothing more than a bag of sweedish fish and the gu drink along the course.

If you think the race supplies might work for you you need to buy some of that gator ade and those cliff shots to make sure it doesn't blow up your stomach. I to also have an iron stomach but mid way through my marathon the sports drink being served along the course just quit agreeing with my stomach and I had to switch to water.

Purplebunnysarah

I can't imagine eating a cookie during a race but they handed them out at the aid stations at the half I did in April. So I guess it might be a thing. Honestly it sounds like something an ultramarathoner would eat

apullum

I’d be afraid of choking, personally, but try it out on a training run and see how it works for you. Some marathoners eat things like pretzels during a race and do fine with them. Me, however...I once fueled with raisins and though they were delicious, I had to be very careful with them. I darn near cried around mile 10 when I dropped one of my precious raisins.

Also, you’ll want to find out whether the caramel in your cookies is going to make a huge mess.

I agree with trying out the race-provided fuel before race day. Never do anything on race day that you haven’t done in training. You need to know how your stomach will respond to that fuel.

spiriteagle99

Because you're training in heat, you probably need to supplement electrolytes as well as carbs. Gus have sodium and potassium, but so does Gatorade, so you should be fine. OR do something like Nuun or Fizzz in your water to get the extra salt and potassium. Ultra runners usually use real food for their races, so try the cookies and see how it works. I've thought about using Fig Newtons, because they are usually a bit more moist than most cookies.

I carry water for anything an hour or longer, but I know runners who don't need as much as I do. I sweat very heavily. For food, you don't actually need it for runs under two hours, but there is a psychological boost as well as a slight physical one, so a lot of HM runners use some gels for runs and races. If you plan to use anything during your races, it is a very good idea to practice ahead of time to see whether your iron stomach is still solid when it has the added stress of running. When it comes to marathon training, I usually start taking Gels for runs over 12 miles. I don't necessarily need it, but again, it gets my stomach used to taking something every 45 minutes or so.

FL_Hiker

Lol really enjoyed reading these responses! Thanks y'all. Yeah i didn't exactly think through chewing the cookies while running, I generally stop for 1-2 seconds on my training runs to drink since I stop at water fountains so I figured I'd stop to also chew a cookie, but I could see the time really adding up along 26 miles. Also I know races you really shouldn't stop and drink/chew unless you get way out of the way and still discouraged. Ill have to think this through more 😂.
Thanks again!

Machka9

I actually prefer to be slightly empty when I run, but I've only done up to 10K so far. On occasion I've used gummy lollies -- gummy worms, gummy bears, etc. and if I get up to the half marathon distance, I'll probably use gels.

When I cycle, I can use cookies, granola bars, etc., but that's different. There would be cookie everywhere if I tried to eat one while riding, and I'd probably accidentally inhale part of it.

The_Enginerd

I'll reiterate what several people already said, what works for your stomach in a training run may not during race day. I've eaten an entire pizza before a 10 mile run, or had Chipotle before a run, and it doesn't bother me. During a race though, especially towards the later part, I mostly stick to liquid nutrition (something like Skratch or Tailwind).

Cbean08

I used to do long distance and I've gotten through about 3.5 hours of running (about 23 miles) without food or water. Fueled properly before and my body was fine.

Everyone is different so if you feel the need to eat, I'd suggest Starburst. They are easy to chew and will even help produce some extra saliva in your mouth.

Djproulx

There's no rule that says you have to buy sports gels!!

Couple thoughts come to mind. One liquid "gel-like" fuel that a bunch of us have used can be made very inexpensively. It is a mixture of honey, blackstrap molasses and salt. You can buy a 99 cent squeeze bottle to carry it in and then you'd just need plain water for your hydration. In addition, you can supplement with some candy as a sugar source if you like. During our long training runs, my coach often rides along on her Elliptigo with a variety of candy in her basket. Swedish fish are one of the favorites among our group.

With that said, I can't always tolerate more than 1 or 2 Gu gels, or too much candy, so I often use the same solid fuels that I use on the bike, specifically Honey Stinger or other similar waffles. For example, last month during an IM race, in addition to taking in a lot of liquid fuel on the bike, I consumed 7 honey stinger waffles while riding. I then consumed several more during the marathon run split in between the aid stations. The key for me is to cut them into small pieces and put 'em in a snack size plastic bag. That way, I can nibble on them at regular intervals while on the run and I consume water whenever I eat them. If you are planning to wear a vest while running, storage should be no issue.

Finally, to your question about "what you need" during a long run. For longer efforts, (marathon or longer) I'd suggest that you try to consume roughly half the calories you are burning hourly as long as your stomach can handle that intake. In addition, you'll want to be aware of electrolyte loss during warm weather runs. (Sodium, Potassium, Magnesium, etc). These can be replaced by a liquid source, such as Gatorade Endurance, or by a separate source from whatever fuel you are consuming to get calories. Finally, you'll want to consume water at frequent intervals as your runs get longer.

Good luck in your training.

FL_Hiker

Djproulx wrote: »

There's no rule that says you have to buy sports gels!!

Couple thoughts come to mind. One liquid "gel-like" fuel that a bunch of us have used can be made very inexpensively. It is a mixture of honey, blackstrap molasses and salt. You can buy a 99 cent squeeze bottle to carry it in and then you'd just need plain water for your hydration. In addition, you can supplement with some candy as a sugar source if you like. During our long training runs, my coach often rides along on her Elliptigo with a variety of candy in her basket. Swedish fish are one of the favorites among our group.

With that said, I can't always tolerate more than 1 or 2 Gu gels, or too much candy, so I often use the same solid fuels that I use on the bike, specifically Honey Stinger or other similar waffles. For example, last month during an IM race, in addition to taking in a lot of liquid fuel on the bike, I consumed 7 honey stinger waffles while riding. I then consumed several more during the marathon run split in between the aid stations. The key for me is to cut them into small pieces and put 'em in a snack size plastic bag. That way, I can nibble on them at regular intervals while on the run and I consume water whenever I eat them. If you are planning to wear a vest while running, storage should be no issue.

Finally, to your question about "what you need" during a long run. For longer efforts, (marathon or longer) I'd suggest that you try to consume roughly half the calories you are burning hourly as long as your stomach can handle that intake. In addition, you'll want to be aware of electrolyte loss during warm weather runs. (Sodium, Potassium, Magnesium, etc). These can be replaced by a liquid source, such as Gatorade Endurance, or by a separate source from whatever fuel you are consuming to get calories. Finally, you'll want to consume water at frequent intervals as your runs get longer.

Good luck in your training.

Wow wonderful advice! Thanks 😊

Chieflrg

Gummy bears/worms are a cheap and useful alternative.

Wen2Run

I would probably avoid cookies, pretty dry and you don't want anything else making you feel dehydrated. Have a look online for things like flapjacks that you can make and take with you.

https://www.runnersworld.co.uk/nutrition/recipes/long-run-fuel-turbo-flapjacks

If you are on a budget then looking to make things for yourself is going to be a lot cheaper in the long run because you can get the discount of bulk buying ingredients and tailor the flavor to things you actually like.

As for the Gaterade, don't fill your camel back with that. If you want to see how you cope on it, just plan an easy 1 mile loop around your house and have a few bottles of the stuff in your garden/house.

The run a loop, have a slurp and continue on , the best thing about a plan for something like that is you are at most only 1 mile away from your house if your stomach decides that it really really doesn't like it.

It might be worth the small outlay of buying a 2 or 3 packs of cliffshots. Would probably be about £6 in the UK for 3. Just enough for 1 long run, get a feel for if you can handle them and then don't worry about them any more.

Then on race day you can use them in conjunction with the flapjacks you made to stop you getting bored of the flavor.

BrianSharpe

Dean Karnazes (google him if the name isn't familiar) like Hawaiian pizza during ultra marathons. Personally I wouldn't want to be chewing solid food during a run. You could make your own "gels", I use 4 parts honey, 1 part molasses (blackstrap if you can find it) a pinch of salt and just enough water to thin it out a bit in a gel flask......dirt cheap and hits all the bases.

deannalfisher

Check out feedzone portables - I use the sweet potato bites and egg bites quite frequently; as well as the rice cakes - they are designed for athletes on the go

competeagain

I say cookies and milk

TavistockToad

competeagain wrote: »

I say cookies and milk

:laugh:

i'm just imagining filling my water bottles with milk....

Djproulx

BrianSharpe wrote: »

You could make your own "gels", I use 4 parts honey, 1 part molasses (blackstrap if you can find it) a pinch of salt and just enough water to thin it out a bit in a gel flask......dirt cheap and hits all the bases.

That's right, its tough to squeeze it out if you don't add some water. My local running store sells Hammer Nutrition gel flasks. Perfect for holding the stuff.

Djproulx

TavistockToad wrote: »

competeagain wrote: »

I say cookies and milk

:laugh:

i'm just imagining filling my water bottles with milk....

Nothing like warm, semi curdled milk that's been sitting in the water bottle for 2-3 hours! Yummy.

amsuraj

FL_Hiker wrote: »

Hi ya'll,
I'm trying to figure out how to fuel on long runs, i'm training for a half and then a full marathon. I think I should try practicing with the different fuels on my training runs? I haven't been able to convince myself to buy those expensive gu gels... when I look at the ingredients they are just carbs, sugar, potassium and sodium. I'm on a tight budget and they're sooo expensive... On my actual race there will be lemon lime Gatorade every 1 mile along with cliff shots. I'm curious if I would be able to get away with (please don't get mad LOL) carrying gatorade in my camelbak and eating cookies on my training runs and marathon if that works out digestive wise. Would that cover all my bases? I have a stomach made of steel lol. Or is there something I'd be lacking that the gels have? Also how often should I be fueling? After an hour of running? I've made it fine up to 7 miles running non stop without fuel so far, but next week is my 9 mile run according to my training schedule and I'm a little nervous about becoming dehydrated, etc. on that run. Some of my training runs also get up into the 20 mile range. Its 90+ F here in FL right now and very humid... the race will likely be hot as well so I want to train anyways for the real thing. The cookies are daelmans mini stroopwafels, I picked them because they looked similar to the stingers running fuel and I can pretty much eat them anytime without feeling sick. Calories 140 , fat 6g, 80 mg sodium, carb 20g, sugar 11g, protein 1 g. Plus extra sodium and potassium from gatorade ill carry in my backpack. Am I just being too cheap and should I suck it up and buy the sports gels...?
Thanks

I use gummy bears. I stick them behind my teeth and I have a slow sugar drip.

FL_Hiker

competeagain wrote: »

I say cookies and milk

Damn I knew I was forgetting something!

apullum

At this point I feel a need to give a shout out to chocolate Clif Shots, the only thing I've ever eaten on a run that literally made me say "Oh my God" out loud. Most energy gels are not delicious. That one, after sitting in my pocket for about 90 minutes, tasted like hot fudge sauce.

tdecel

Re drink: If you live in Florida, I would take hydration very seriously.

Re calories: I ride a bike. Many of my long rides (when training for an event) are 3 and sometimes 4 hours long. We are all different, but anything less than 2 to 2.5 hours, I do on an empty stomach. Cup of black coffee and maybe a banana (or 2) pre-ride. I read some years ago that Spanish professional bike racers eat dates during their training rides. If Im planning to go longer than 2.5 hours, I take a baggy with 8 to 10 dates. More on longer rides.

It works for me......Just a suggestion....You can buy a tub with a pound of dates for about 5 dollars.

Mrscanmore

I have a very sensitive stomach when I run. I can't do gels or even gateraid. When I'm really thirsty I have to remind myself how sick I feel when I drink it and stick to water!! I carried little packages of trail mix with me. I would just have a tiny little bit every 10 min in the last half of the run (I generally do run 10, walk 1).

I agree though, whatever you plan to do in the race you should try in training.