Fueling during runs

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brookeg20
brookeg20 Posts: 54
edited December 2024 in Fitness and Exercise
I have started training for a half-marathon, and this weekend I have a 6-mile long run. This is the longest distance I have run before, and it will take me a bit since I run 12 to 12:30/min miles. What distance/time should I start fueling during my runs? I've run up to five miles before and not had to fuel. Also, I live in Florida and it's pretty hot. I run early in the AM or later at night to avoid the heat. I'm not sure if this has anything to do with it or not.

Thanks for any help/suggestions anyone can give!

Replies

  • sjohnny
    sjohnny Posts: 56,142 Member
    You're just going to have to figure out what works for you. Everyone is different. I've gone 9 miles without needing to refuel. And that's on an empty stomach first thing in the morning. Some people need to eat before they run. Some need to eat during a run.

    Have fun!
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Generally speaking, most people need to start fueling around the 90 minute mark as that's when they start to approach glycogen depletion stage. However, as with most things, it's much easier to prevent than it is to correct. Your pace puts you at about 75 minutes for the 6 miles. You probably won't need to refuel, but since this is your longest run to date, it can't hurt to have a gel with you just in case.

    Actually, I think it's always good to have a gel on you, just in case. You never know when you're going to have one of "those runs" where you bonk at the furthest point from your house/car/whatever.
  • scottb81
    scottb81 Posts: 2,538 Member
    I have started training for a half-marathon, and this weekend I have a 6-mile long run. This is the longest distance I have run before, and it will take me a bit since I run 12 to 12:30/min miles. What distance/time should I start fueling during my runs? I've run up to five miles before and not had to fuel. Also, I live in Florida and it's pretty hot. I run early in the AM or later at night to avoid the heat. I'm not sure if this has anything to do with it or not.

    Thanks for any help/suggestions anyone can give!
    When you start fueling is up to personal preference but it is not really needed by the body until somewhere around 90 to 120 minutes. Exactly when is determined mainly by a combination of fitness level and exercise intensity. The lower the fitness level and/or the higher the exercise intensity, the sooner it is needed. Heat doesn't really affect the need for fueling but it does affect the need for water.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Heat doesn't really affect the need for fueling but it does affect the need for water.

    good point. and electrolytes.
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