Running out of energy after 10 miles
Turtle003
Posts: 133 Member
I am training for a half marathon and as soon as I get to about 10 miles I am beat...I have been slowly increasing to add mileage every week but need an extra boost. Any suggestions for a mid run energy boost to get me through?
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Replies
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What does your training schedule look like? How does your pace compare on the LR to other runs? There are several things that could be causing that - some physical, some adaptation, some mental.0
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Bump, I have the same problem!0
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go to your local running store and check out things like GU packs and other mid-work out supplements.
an energy drink powder, like 1MR, might give you energy too. the directions say to take it 30 minutes before a work out, but if you drink it right before you head out, by the time it kicks in it'll be mile 4 or something.0 -
Energy chews and water, they made all the difference in the world to me. Once I started carrying water I cut over a minute off my pace time. In the water you can put a little gatorade or refuel drink too. I also carry honey stinger organic energy chews on long runs, it's basically a gummy bear with electrolytes. The carbs give you instant energy and the electrolytes replace what is lost in sweat - obviously. Very important if you're running outdoors when its hot and humid. I eat one or twi every 10-15 minutes after about an hour of consistant exercise. One pack generally lasts me two runs.0
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For anything over 6 miles, I bring a gel with me. I've been using PowerBar Energy Gel (they sell them at my local grocery), although most of my runner friends recommend the Gu brand. I stop briefly, suck it down, drink some water, and take off again. I usually take a gel about 1/2 hour - 1 hour before the run, too (if it's in the double digits).
I really like the Jelly Belly sport beans, but they are harder to digest. I ate them during a 10-mile run and got VERY sick when I got home.
Make sure you drink a Gatorade or Powerade after your run, too.0 -
The energy chews sound good! I could easily carry those with me. Thanks!0
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Assuming you're reasonably well fed/hydrated going into the run, you shouldn't need anything for AT LEAST an hour, and probably closer to 1.5-2 hours.
How does is the 10 miles taking you?0 -
Assuming you're reasonably well fed/hydrated going into the run, you shouldn't need anything for AT LEAST an hour, and probably closer to 1.5-2 hours.
How does is the 10 miles taking you?
:laugh: 10 miles takes me 1 hour, 45 minutes on a REALLY good day.0 -
Shouldn't need additional energy for HM distance. Sounds like you are going too fast for your current fitness level.0
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ThisShouldn't need additional energy for HM distance. Sounds like you are going too fast for your current fitness level.
Water on the day, and good food and sleep the day before.
If you must have something, eat Jellybabies, one or two every mile or so will help with your mind needing "something". Running well is 80% mental0 -
ThisShouldn't need additional energy for HM distance. Sounds like you are going too fast for your current fitness level.
Water on the day, and good food and sleep the day before.
If you must have something, eat Jellybabies, one or two every mile or so will help with your mind needing "something". Running well is 80% mental
Is it based on distance or time? Some people need 3 hours to do a HM, other can do it in half that. My understanding is that the need for cals is based on time, not distance.0 -
Shouldn't need additional energy for HM distance. Sounds like you are going too fast for your current fitness level.
I think it depends on how long you are out there. I'm a sub 3 half, so I am certainly going to use energy products.
There are some seasoned, distance runners in my group and they use them. They are WAY faster than me. I would say it's a personal choice. It works for me, so I will contiune to use them.0 -
Distance, my best was 1:44.41, my average was 1:52.17. only every needed Jellybabies, not really needed, just thought I needed. If you do the training miles before hand, and taper and rest when you should, There is no benifit to Average Joe from gells and race-drinks.
ThisShouldn't need additional energy for HM distance. Sounds like you are going too fast for your current fitness level.
Water on the day, and good food and sleep the day before.
If you must have something, eat Jellybabies, one or two every mile or so will help with your mind needing "something". Running well is 80% mental
Is it based on distance or time? Some people need 3 hours to do a HM, other can do it in half that. My understanding is that the need for cals is based on time, not distance.0 -
No benefit at all, period? Again, your time was under 2 hours, so I don't doubt that you could do it without additional cals. But try going for 3 or 4 or 6 hours. Would you need cals then?0
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No benefit at all, period? Again, your time was under 2 hours, so I don't doubt that you could do it without additional cals. But try going for 3 or 4 or 6 hours. Would you need cals then?
Exactly!
Depletion rates & fat utilization also vary with the fitness level of the runner. A newer runner is more likely to need a little pick me up than a more experienced one.0 -
It takes me about 1 hour and 45 minutes to run 10 miles. Its my slow run. I am trying to increase the distance and I'm not really worried about time. I drink a pre-workout drink of my husbands that is supposed to give you energy but I am still struggling after about the 10 mile mark. I was just hoping there was something I could drink or take that could give me some energy to finish the last 3 miles.0
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Figuratively speaking, You're hitting the wall -- when means that you're depleting basically all of the energy storage in your cells.
People have suggested using "GU' packets. I use these to make sure I don't experience the issues that you're talking about. If you do decide to go the Gu route -- be careful. Some have caffeine, some have 2x the caffeine, and some have no caffeine at all. I used to drink redeye coffees from Starbucks every day and the 2x caffeines made me jittery.
If these are your long runs -- don't hesitate to start walking 1 minute for every 9 minutes you run after five or six miles. This will keep your legs much fresher.I am training for a half marathon and as soon as I get to about 10 miles I am beat...I have been slowly increasing to add mileage every week but need an extra boost. Any suggestions for a mid run energy boost to get me through?0 -
No benefit at all, period? Again, your time was under 2 hours, so I don't doubt that you could do it without additional cals. But try going for 3 or 4 or 6 hours. Would you need cals then?
Exactly!
Depletion rates & fat utilization also vary with the fitness level of the runner. A newer runner is more likely to need a little pick me up than a more experienced one.
I'm not sure I'm following you. Are you agreeing that gels and the like are of no benefit to most athletes, regardless of the time/distance they are going?
Or are you saying that it is based on how long they are running? i.e. the average runner doesn't need anything at 90 minutes, but may very well benefit from something at 3 hours.0 -
It takes me about 1 hour and 45 minutes to run 10 miles. Its my slow run. I am trying to increase the distance and I'm not really worried about time. I drink a pre-workout drink of my husbands that is supposed to give you energy but I am still struggling after about the 10 mile mark. I was just hoping there was something I could drink or take that could give me some energy to finish the last 3 miles.
You might try an energy product. My favorite so far is peanut butter flavored GU. I suggest taking it before you need it. If your "wall" is ten miles, you might take it 1 hour in and again (maybe) after another 45 minutes to an hour. Experiment on your training runs and see what works best.
On my training runs, it takes me 2 hours to run that far. I take my GU at the second water stop (approx. 4 miles) and again (especially in the Texas heat) at the fourth water stop (approx. 8 miles).0 -
It takes me about 1 hour and 45 minutes to run 10 miles. Its my slow run. I am trying to increase the distance and I'm not really worried about time. I drink a pre-workout drink of my husbands that is supposed to give you energy but I am still struggling after about the 10 mile mark. I was just hoping there was something I could drink or take that could give me some energy to finish the last 3 miles.
My guess is that you are hitting your "ceiling". The best way to get past it is to push through it. If you get tired at 10 miles or at 1:45, go longer. Go to 12 miles, or to 2 hours. In time you'll get stronger and your body will adapt and it'll get easier.
To your question... A little caffeine might help, but that's not really addressing the problem.0 -
It takes me about 1 hour and 45 minutes to run 10 miles. Its my slow run. I am trying to increase the distance and I'm not really worried about time. I drink a pre-workout drink of my husbands that is supposed to give you energy but I am still struggling after about the 10 mile mark. I was just hoping there was something I could drink or take that could give me some energy to finish the last 3 miles.
My guess is that you are hitting your "ceiling". The best way to get past it is to push through it. If you get tired at 10 miles or at 1:45, go longer. Go to 12 miles, or to 2 hours. In time you'll get stronger and your body will adapt and it'll get easier.
To your question... A little caffeine might help, but that's not really addressing the problem.
There is also the question of the other runs that are being done during the week. If you are doing two runs of 3 miles and trying to go 10 for your long run, then you won't have the fitness to support it. Aerobic fitness is built from the culmination of all the runs, not just the long run. So, maybe increase the distance of your mid week run to somewhere in the 6 mile range. This will go a long way with address what, by all appearances, is just a lack of fitness to support the amount of running you are attempting.0 -
No benefit at all, period? Again, your time was under 2 hours, so I don't doubt that you could do it without additional cals. But try going for 3 or 4 or 6 hours. Would you need cals then?
http://www.sportsscientists.com/2010/01/exercise-and-weight-loss-part-3-fat.html
At race pace, the average runner has enough energy stored for at least two plus hours of running. At less than race pace the body is more than able to burn fat to supply all the energy that the body needs. So running flat out race pace for two hours and yes I’d say have a carb boost, but on a LSD training run, (Long Slow Distance) you’ll burn body fat, and unless you’re @10%BF most of us have enough to keep us going0 -
No benefit at all, period? Again, your time was under 2 hours, so I don't doubt that you could do it without additional cals. But try going for 3 or 4 or 6 hours. Would you need cals then?
http://www.sportsscientists.com/2010/01/exercise-and-weight-loss-part-3-fat.html
At race pace, the average runner has enough energy stored for at least two plus hours of running. At less than race pace the body is more than able to burn fat to supply all the energy that the body needs. So running flat out race pace for two hours and yes I’d say have a carb boost, but on a LSD training run, (Long Slow Distance) you’ll burn body fat, and unless you’re @10%BF most of us have enough to keep us going
Excellent, thanks!0 -
No benefit at all, period? Again, your time was under 2 hours, so I don't doubt that you could do it without additional cals. But try going for 3 or 4 or 6 hours. Would you need cals then?
http://www.sportsscientists.com/2010/01/exercise-and-weight-loss-part-3-fat.html
At race pace, the average runner has enough energy stored for at least two plus hours of running. At less than race pace the body is more than able to burn fat to supply all the energy that the body needs. So running flat out race pace for two hours and yes I’d say have a carb boost, but on a LSD training run, (Long Slow Distance) you’ll burn body fat, and unless you’re @10%BF most of us have enough to keep us going
Which race pace? Mile pace? Marathon pace? At LT, which is somewhere between 10K pace and HM pace depending upon your fitness, the glycogen is only going to last from 60 to 90 minutes. At MP or below, you can get hours with the combination of glycogen and fat.0 -
I am training for a half marathon and as soon as I get to about 10 miles I am beat...I have been slowly increasing to add mileage every week but need an extra boost. Any suggestions for a mid run energy boost to get me through?
Setting aside the technical arguments of whether there is a benefit in general to a snack or calorie intake during running for most athletes and exactly when that point is reached, the fact is that eventually everyone runs out of energy and needs a replenishment - and it certainly sounds possible that you may well have depleted your reserves at about ten miles at your current level.
The thing is, you can try things without committing to them for life. You've slowly built up to ten miles, so there's nothing magical about this point where you suddenly lack the physical endurance to do 10.1 miles. Yes, it will get easier, but if you are actually feeling fatigue you may well have used up your reserves.
If you want to find out whether it's simple caloric depletion, get something that has about 100 calories, even if it's a gel pack (I'd recommend the caffeine-free varieties) or keep it simple and eat a jelly baby / gummy bear from time to time for a "continuous energy drip". Try it for a training run or two. If it helps, you may well have found your problem and you know the solution.
If it doesn't, run harder and break through the ceiling!
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No benefit at all, period? Again, your time was under 2 hours, so I don't doubt that you could do it without additional cals. But try going for 3 or 4 or 6 hours. Would you need cals then?
Exactly!
Depletion rates & fat utilization also vary with the fitness level of the runner. A newer runner is more likely to need a little pick me up than a more experienced one.
I'm not sure I'm following you. Are you agreeing that gels and the like are of no benefit to most athletes, regardless of the time/distance they are going?
Or are you saying that it is based on how long they are running? i.e. the average runner doesn't need anything at 90 minutes, but may very well benefit from something at 3 hours.
The latter (ie shouldn't need anything under 90 minutes or so but longer yes)0 -
My husband just started taking L-arginine and says it is helping with endurance. http://www.livestrong.com/article/520764-l-arginine-women/
I don't know about how women should take it but you could maybe research it. It is a natuarlly occuring amino acid in our body.0 -
Sorry thought it was clear we are talking about HM paceNo benefit at all, period? Again, your time was under 2 hours, so I don't doubt that you could do it without additional cals. But try going for 3 or 4 or 6 hours. Would you need cals then?
http://www.sportsscientists.com/2010/01/exercise-and-weight-loss-part-3-fat.html
At race pace, the average runner has enough energy stored for at least two plus hours of running. At less than race pace the body is more than able to burn fat to supply all the energy that the body needs. So running flat out race pace for two hours and yes I’d say have a carb boost, but on a LSD training run, (Long Slow Distance) you’ll burn body fat, and unless you’re @10%BF most of us have enough to keep us going
Which race pace? Mile pace? Marathon pace? At LT, which is somewhere between 10K pace and HM pace depending upon your fitness, the glycogen is only going to last from 60 to 90 minutes. At MP or below, you can get hours with the combination of glycogen and fat.0 -
I am training for a half marathon and as soon as I get to about 10 miles I am beat...I have been slowly increasing to add mileage every week but need an extra boost. Any suggestions for a mid run energy boost to get me through?
Setting aside the technical arguments of whether there is a benefit in general to a snack or calorie intake during running for most athletes and exactly when that point is reached, the fact is that eventually everyone runs out of energy and needs a replenishment - and it certainly sounds possible that you may well have depleted your reserves at about ten miles at your current level.
The thing is, you can try things without committing to them for life. You've slowly built up to ten miles, so there's nothing magical about this point where you suddenly lack the physical endurance to do 10.1 miles. Yes, it will get easier, but if you are actually feeling fatigue you may well have used up your reserves.
If you want to find out whether it's simple caloric depletion, get something that has about 100 calories, even if it's a gel pack (I'd recommend the caffeine-free varieties) or keep it simple and eat a jelly baby / gummy bear from time to time for a "continuous energy drip". Try it for a training run or two. If it helps, you may well have found your problem and you know the solution.
If it doesn't, run harder and break through the ceiling!
Thanks for the encouragement! That is exactly why I use this site! The farthest I have gone is 11.7 miles and I struggled with it. My mid week runs are 4 - 6 mile runs every other day and then strength training every other day. I do cardio at least 6x a week. I am going to try the jelly baby on my next long run and see how I feel...if it doesn't help I'll just suck it up and keep going anyway!
Thanks again everyone!0 -
Are you eating enough for all that work?0
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