Marathon training questions

katekrise

Hey,
I've decided to start training for a Full-Marathon. So far..I've only used gatorade for my runs. Can you tell me about supplements like gel packs, electrolyte tablets, protein powder etc... I want to do things right and I want to be safe.

-Kate

c2sky

How much are you running right now? IN other words, what's your longest run?

BobbyDaniel

I'm only up to the 1/2 point of my training, will kick the marathon training into high gear after 12/10 when I finish my first 1/2; right now I only use water on my runs and chew on Jelly Belly energy beans during that time too. As I add mileage I may change that, but for now this is working. I'm looking forward to seeing what others have to say on this.

slainger

I use Gu and Jelly Belly Sports Beans when I do long runs up to and including the half marathon I did in October. Every 45-60 minutes you should fuel up. It seemed to work well for me. Good luck on your full marathon!

515TeachNRun

I'll be curious to see the advice given. I'm planning to start training for my first marathon after the first of the year.

KimertRuns13_1

I like Nuun as an electrolyte replacement rather than Gatorade. I have used it on my long runs and during half marathons.
I prefer to use Honey Stinger Chews as fuel during long runs over any other Gu, chomp or beans that I have tried.

p.s. I am beginning to consider marathon training myself and am curious about training plans.

PBmaria

Clif products ALL THE WAY!
My husband loves their jells and I love their bloks

BerryH

I use energy gels for anything over 90 minutes. Try to find isotonic ones so you don't have to glug down gallons of water. And don't use them and energy drinks too.

For my one marathon to date, I had a friend stashed along the route to feed me cold full-fat Coke and pretzels. The chill and salt were heaven after warm sticky hell!

jtintx

I too am training for a marathon - my 2nd. I am not a fast runner. I am hoping to run this one in under 5 hours. I can tell you what I have been doing. Since most marathons have aid stations every mile I have been running for one mile and then simulating walking through the aid station drinking Gatorade (or your drink of choice). I also eat a Gu (gel of your choice) every 45 minutes. Employing this strategy I seem to be doing better than I was previously. I've done several runs over 15 miles now (longest 20 miles) and I've felt pretty good after each of them. It's a place to start anyhow.... Good luck to you!

BackwoodsMom

I really like to use natural stuff so I use chia seeds. Yes, they are the same as used on the chia pets! :-P They are quite nutritious and, taken with water or a mixture of water, sugar, and lemon or lime juice, are a good fuel source.

RisOnTheRun

You'll want to do a little trial and error on your training runs to see what works for you, but I generally use watered down gatorade plus 2-3 gels during my long runs (probably 1 gel for a 10 miler, 2 for a 15 miler, and 3 for 18+). Gels, sports beans, chomps, etc. are all pretty similar as fuel (basically all just easy to digest sugar), but you have to just try them to see what flavor and consistency you like best. I generally try to divide it up so I have some calories every 3 miles or so.

Accelerade is another good sports drink that has protein in it. Other than that, I'd save the protein shakes etc. for after the run.

The low-cal electrolyte stuff can't hurt and is good for runs when you're sweating a lot, but it's no substitute for things with calories. If you're doing more than 6 miles, you'll need to fuel up with something or you're not going to have enough energy to make it a good workout.

jeffrodgers1

There are a lot of variables including weight, age, distance, speed etc... so what I will tell you is what works for me. First thing is that I gag on gels... something about their texture I can't tolerate.

During training, I take fluids every 20 minutes. Which fluid depends on the duration and intensity of the workout (i.e. easy runs will be water, intense workouts gatorade, Long slow runs I'll alternate if possible).

For food, I like something along the lines of granola bars every half hour or so during training. Cheap but fills the gap. During a race I go for Gu Chomps or Sport beans (just a few every water station).

Post workout, I reach for a jug of chocolate milk and a peanut butter and banana sandwich.

I don't use a lot of protein powders and really don't need them as I get adequate protein and carbs from regular sources (i.e. peanut butter/chocolate milk/banana's etc). Yes there is some merit to them, I'm not going to argue that. They work well when used properly. Unfortunately, I don't think they are properly used by most and certainly over sold by many companies... there is little to them that proper nutrition won't provide.

RisOnTheRun

I too am training for a marathon - my 2nd. I am not a fast runner. I am hoping to run this one in under 5 hours. I can tell you what I have been doing. Since most marathons have aid stations every mile I have been running for one mile and then simulating walking through the aid station drinking Gatorade (or your drink of choice). I also eat a Gu (gel of your choice) every 45 minutes. Employing this strategy I seem to be doing better than I was previously. I've done several runs over 15 miles now (longest 20 miles) and I've felt pretty good after each of them. It's a place to start anyhow.... Good luck to you!

This is a good point about simulating what they have on the course. I'd suggest looking ahead of time to see what they're serving and train with that on at least a few of your runs unless you're planning on bringing your own.

katekrise

Since I am just starting, my longest run is 13.1 miles.
-Kate

c2sky

Sometimes I use Clif products, but I also like grapes, dried apricots, and packets of table salt. But you don't really need any of that until you start running more than an hour at a time.

I like pretzels as soon as I'm done. The salt and carbs is a perfect combo. Just don't go overboard. Really, just relax and build up slowly. Try one product at a time. Everyone responds differently. Eat healthy all week and just refuel on your runs, but within reason. Don't stress about it.

katekrise

Another question...I bought electrolyte pills. I was told to take two before I start and then follow the directions on the bottle throughout. Just a few weeks ago...a runner died at the chicago marathon and I suspect it was due to electrolytes throwing his heart rhythm off. So far...nobody has really talked about the pills...

jtintx

Keep in mind that any solid food you ingest will need to be digested and that requires blood....blood that could be sent to your working muscles providing fuel and oxygen. So I would keep solid fuel to a minimum. Of course everyone is different and some people can't tolerate gels and sports drinks. But if possible easily and quickly digestible sources of fuel should be used.

kardowling

Good for you! I've run three Marathons and 6 half marathons. Trying hard to get back on track. When I run long distance I am a much happier, healthier and sane person. I signed up for a half in March.
I always drank water or water with a splash of gatoraide. Also, for Energy I liked those sports beans. I tried gels, goo, bars...a lot of them upset my stomach or gave me cramps. You don't want "runners trots" during a long race. I actually use a few spice gumdrops or a couple mini tootsie rolls. Banana works well too. I just crave the sugar..I know thats not super healthy, but they did the job. Good luck and keep posting.

jtintx

Another question...I bought electrolyte pills. I was told to take two before I start and then follow the directions on the bottle throughout. Just a few weeks ago...a runner died at the chicago marathon and I suspect it was due to electrolytes throwing his heart rhythm off. So far...nobody has really talked about the pills...

This is probably one of the most heated debates. Some will tell you they are bad for you and others swear by them. Just this summer I tried experimenting with them. I took the recommended dose prior to exercise. I live in TX where it is extremely hot in the summer. I have to admit that they actually helped me on the extremely hot days. But I also sweat a lot. And I do mean a LOT!!! Now that it has cooled down and I don't sweat as much I do not take them. It would probably be best if you talked to your doctor about them to make sure you don't have any medical conditions that would be adversely affected by them.

katekrise

Sounds like I should get the jelly beans. They sound convenient. So...does it sound right that I drink gatorade, take electrolyte pills, and jelly beans??? Then do protein post-workout?

-Kate

arc918

With all that stuff it is really about tasting the various brands/flavors/products and seeing what you like best. Some gels are so thick you can almost cut them with a scissors and others are thin and watery. Some you have to choke down, while others taste so good you want to drip them over ice cream.

Also what tastes good while sitting on the couch may not do the trick while you are running. I love jelly beans, but I find Sports Bean way too sweet/sugary when I try to eat them on the run.

jeffrodgers1

Sounds like I should get the jelly beans. They sound convenient. So...does it sound right that I drink gatorade, take electrolyte pills, and jelly beans??? Then do protein post-workout?

-Kate

The SportBeans are the best! Being small, they are easily consumed. They taste like normal jelly beans but also contain electrolytes. Keep in mind that gatorade also contains electrolytes.

The question is how much electrolye do you need?

vanessaclarkgbr

I'm nowhere near that stage but did hear a good tip the other day - whatever you decide to use, give it a trial run first. Poor girl on my podcast tried something new and had crippling stomach cramps, obviously what she'd had didn't agree with her.

hellen72

You need to think about some way of carrying whatever you plan to take. If your marathon gives out gels and sports drinks I would suggest trying those out and if you like them rely on them during the race. I dont think you need to be using them for every run you do but certainly for your longest and one other. Gels are v expensive in the Uk so I tend to use other things in training and save gels for races where I dont want to be messing around with real food.

I find having real food on training runs is also good as I can persuade myself just one more mle then I can have X so I look forward to it. You are never goig to look forward to a gel!,

My favourite is marzipan ( it melts in the mouth so doesn't need much chewing), coconut mushrooms, jaffa cakes and cereal bars. I tend to steer clear of dairy as that can give me the trots

Some Poeple have problems with sports products and the trots/ cramps. Some get one with none some get on with one or two brands so it is worth experimenting in good time. I find I am OK with gels but some energy bars give me the trots so I have to be careful. Also, just because you are OK on one gel that does not mean you will be ok throughout the race so you need to try them on your longer run.

In the summer I did a 12 hour race. They were giving out energy bars which I hadn't tried before. Decided to risk it and was OK but 3 bars later and I was in and out of the portaloos!

SueInAz

I honestly just eat regular Jelly Belly beans. Costco sells them in a big container and I just throw a handful in a snack baggie and put them in the pouch on my fuel belt. I've tried the gels and while they can be really tasty, the texture throws me. I'm also sort of worried it'll go down the wrong way while I'm on the move and I'll end up choking on it. I had something similar happen years ago and you really can't breathe with a sticky, gooey mass in your windpipe and no Heimlich maneuver will clear it, either.

So far I've just used water to drink, but I'm starting to get into longer runs (8+ miles) now, so I'll probably go with watered down Gatorade or G2 in one bottle and plain water in the other.

littlewatty1980

I have seen the Jelly belly beans everyone has talked about but if you compare those ingredients to plain old gummy bears it really is not much difference unless you want the caffeine ones. I use gatoraide, gummy bears, and GU gel packs. I do agree with others on training using different ones to see what works best for you. But, gummy bears keep my mouth moist are soft and don't require a "lot" of chewing. PLUS you get a huge bag for a 1.00!