My first 9 mile run on Sunday

katielouise24

Hello everyone, I am a keen 10k runner but on Sunday - I will be attempting my first 9 miler up and around the Lincolnshire Wolds. Most I have done is 7 miles..

Is there any advice on nutrition before, during and after when you start doing longer runs? Or tips anyone would like to share ie fluids etc x

skemery

Do what you've been doing for the 7 mile runs. If you carry a water bottle, then carry it. Take an extra gel or two beyond what you would normally be using (especially if you're a slow runner like me). Don't go out too fast and use up all your energy, stick to the pace you pick beforehand. Good luck!

crux

Actually doing the 9 probably will feel pretty ok. Just be sure to give your self some extra good recovery treatment afterwards.

scotrunner

Hello, good for you upping your mileage. I think going from 7-9 should be ok for you, it's a reasonable amount to increase. When I went from 6-8 I felt fine during the run but rubbish afterwards. I didn't drink enough and didn't refuel straight after either so I would do both of those when you finish (although thinking it's winter nowl, I started my long runs in the summer and was really dehydrated). I would advise taking water and some sweets or sports beans or sports drink instead of water. I am now used to long runs and feel totally fine after but take it easy and see how you feel and most importantly enjoy it! I love my long runs now and hate 5kms!!

MissFit0101

I've run up to 12 miles with nothing but water. One 16oz of water, but by the end I was extremely dehydrated (it was a also in the high 80's, almost 90 out that day.) Now I have a fuel belt that I take which has 4 small bottles, each holding up to 6oz of liquid. For anything 8 miles and up I bring it and fill it all up with water, but for 10 miles or more I fill one of them with gatorade. I haven't experimented with gels yet, but I plan to soon since I'm now training for a marathon. I always have my long runs planned ahead so I'm sure to drink at least 96oz of water the day before, as well as eating a very carb heavy dinner.