Question for runners...

dntworribhappi
dntworribhappi Posts: 131 Member
in Fitness and Exercise
I am training for a half-marathon in mid May. I've done few long runs, my longest was 8 miles yesterday. I'm slow, eight miles took 94 minutes. I find that I do hit a wall, or run out of steam somewhere between and hour and ninety minutes. I tried yesterday to place a bottle of cold partially frozen juice along my way for fluids/fuel. It was orange juice and it didn't set well. I wound up throwing up what little I drank within about 5 minutes of finishing. What do you do for hydration/fuel on longer runs? I'm a little worried that my stomach just doesn't tolerate anything when I'm really exerting myself and I'm wondering if I can really do 13.1. Any advice/input would be appreciated.

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Replies

  • dntworribhappi
    dntworribhappi Posts: 131 Member
    Ha, disregard the link pasted at the bottom. Obviously, I haven't quite figured out how to attach my "ticker.":frown:
  • Di3012
    Di3012 Posts: 2,247 Member
    I am training for a half-marathon in mid May. I've done few long runs, my longest was 8 miles yesterday. I'm slow, eight miles took 94 minutes. I find that I do hit a wall, or run out of steam somewhere between and hour and ninety minutes. I tried yesterday to place a bottle of cold partially frozen juice along my way for fluids/fuel. It was orange juice and it didn't set well. I wound up throwing up what little I drank within about 5 minutes of finishing. What do you do for hydration/fuel on longer runs? I'm a little worried that my stomach just doesn't tolerate anything when I'm really exerting myself and I'm wondering if I can really do 13.1. Any advice/input would be appreciated.

    Could it be because the juice was very cold that you threw up OP?

    When you think you would have been very hot running that distance and a sudden gush of really cold juice may have made your stomach contract and so you threw up.

    Do you get the same thing happen if you just drink water or juice that hasn't been in the fridge or freezer first?
  • cat_1977
    cat_1977 Posts: 79 Member
    Hi there,

    For longer runs I wear a belt with 4 little water bottles. I put water in 2 and powerade in the other 2. The I just consistently sip away when I'm stopped at traffic lights or whatever. I think that keeps my energy pretty constant. When I was training for the marathon and my distances got really high, I also started taking carb/energy sweets, 1 every 4 miles, from the beginning of my run. This also worked amazingly well and on the day of the Marathon I got through all 26.2 miles without hitting the wall.

    Hope this helps,
    C x
  • jlewis2896
    jlewis2896 Posts: 763 Member
    I personally just like to drink water! Juice has a ton of sugar which upsets my digestion. I have used Gatorade/Powerade in really hot weather.

    I used to set out water bottles, but then I hated having to carry my empty back with me the remainder of the run.

    I finally broke down last summer and bought a Fuel Belt (sexy fanny-pack with 4 10-oz. water bottles on it). Best running investment I have made, other than good shoes. I sip a couple ounces every couple of miles -- the key is to drink before you feel thirsty, but don't drink so much that you have to pee!! Trial and error, you'll figure out what works for you.

    And you are in no way slow!! 94 minutes for an 8-mile run is very respectable, especially for that being your first time to hit that distance. If your run is mid-May you are doing great.

    Good luck!!!
  • Faeriegirl74
    Faeriegirl74 Posts: 187 Member
    I too use a fuel belt...I sip something every mile at least - I use just water, but at designated break stops that are placed by the running club I'm in... I drink powerade at those stops. That method has worked for me. Also, every 45 minutes I try to eat 3-4 shot blocks.
  • khagador
    khagador Posts: 175 Member
    Don't drink juice. The acid will upset your stomach (as it did). Drink water, or sports drink if you feel so inclined. I use a Nathan handheld bottle that has a pocket for keys and a phone (or food)-- super comfortable. I like the GU cliff shots, but some people prefer other brands or chews. Find something that works for you. For a half marathon, you really don't need a lot of food and water will be supplied for you on the course.
  • scotrunner
    scotrunner Posts: 87 Member
    Hey there, well done for running 8 miles! I remember my first 'long' run was 8 miles and it was tough. Well I enjoyed the run but felt shocking afterwards. If orange juice didn't settle I would recommend you sip a sports drink through the run so that you supply your body with small amounts of fuel. You could also try sports gels washed down with water, sports beans or just even good old fashioned jelly babies or other sugary sweets? Try having a decent meal a few hours before you run and making sure you are hydrated before you start. I have to say the more long runs I do the better I feel. I now rarely fuel during a run of less than 12 miles and during the winter I didn't even drink during my runs (but I do drink loads all day anyway). As you get fitter and your body get used to the demands of a long run I think you'll find it easier. Best time to test out different types of fuel is during your training runs so you don't get surprises on race day!! Good luck :)
  • GreyhoundGuru
    GreyhoundGuru Posts: 91 Member
    In regards to your ticker question....you don't need to copy and paste the HTML code. I think that's for posting your ticker to other sites.

    To show your ticker at the bottom of your posts, go to:
    http://www.myfitnesspal.com/forums/settings

    The check the box the says, "Show your MyFitnessPal ticker below each of your forum posts"

    Hope that helps :-)
  • miami_mimi
    miami_mimi Posts: 325 Member
    I too would love to do some long distance running, my longest run has been 6 miles :( but I am getting there slowly. I have a water bottle belt too, and I fill one of them with coconut water... not sure why but it helps me stay hydrated and do not feel sick at all with it...

    love all the suggestions and will keep them in mind :)
  • brittdaw32
    brittdaw32 Posts: 14
    For an 8-10 mile run I usually drink cold water on a belt or set it somewhere on your run. But I also take one packet of Gu energy gel. It's not great and goes down slimy so the Gu Chomps are much tastier but they can become pretty pricey. I also ran a half where they had gummy bears for energy! I never thought a gummy bear could taste so good and it gave me the fuel I needed to finish, plus it's cheaper. Also for your run make sure that if 11:45 is your pace that you are trying to run your half in, then your long runs need to be 1 to 1:30 min slower than that. Hope this helps. Run three half's myself, will make a fourth this August then my first marathon in Dec! If you can run 8 then you can run 13, just take a short walk break to regroup and you will be fine! :smile:
  • scottb81
    scottb81 Posts: 2,538 Member
    I find that I do hit a wall, or run out of steam somewhere between and hour and ninety minutes.
    that will improve with training. Do more daily runs of 60 min.
  • upwiththesun
    upwiththesun Posts: 51
    You should already be well hydrated and fueled BEFORE your run, 2 hours prior to the event . Hydrate the day before. If you are slamming waters and powerades = stomach upset and cramps during your run. A nice handheld bottle(lots of sports bottles have really cool handle attachments that fit nicely in the hand for comfort) of water halfway full frozen the night before and then fill the other half with water the morning of and your water will stay cool the entire time. During the 13.1 there will be plenty of stops to rehydrate and fuel up with GU or whatever. Don't eat during the run.

    The orange juice is way too acidic for training. Good luck.
  • dntworribhappi
    dntworribhappi Posts: 131 Member
    Thanks for all the tips and ideas. And greyhound guru, thanks for the ticker advice - it works!

    I have heard about cocunut water before, that it is like a natural sports drink, high in potassium & other electrolytes. Where do you buy it?

    I've drank water in a 5k and wound up vomiting that up too. I know now that water in a short distance is unnecessary.

    I also have the dilemna after a long run of what to drink. I'd heard that it is important to take in protein within 20 minutes of a workout, in order to give your muscles what they need to recover. I know that is important in weight training, but is it also important in running (longer distances)? I've tried this after a long run, and wound up getting sick from that as well, but it took about 40 minutes.

    Maybe it is best to stick with water/sports drinks/ or coconut water.
  • jlewis2896
    jlewis2896 Posts: 763 Member
    I also have the dilemna after a long run of what to drink. I'd heard that it is important to take in protein within 20 minutes of a workout, in order to give your muscles what they need to recover. I know that is important in weight training, but is it also important in running (longer distances)? I've tried this after a long run, and wound up getting sick from that as well, but it took about 40 minutes.


    After a long run, your body is primed for glucose (carbs) uptake which will help fuel your next run, and protein will help heal your muscles. I drink chocolate Silk after my long runs -- not a lot, because I'm never hungry after a run -- about a cup. I try to do this within a half-hour of finishing my workout, as that is when your body can make the most of it!!
  • willismack2
    willismack2 Posts: 84
    For long runs a drink diluted gatorade - about 50/50 cut with water. I will also take a gel about every 45-60 minutes if the run is over 90 minutes. There are several gels on the market and you can experiment with the flavor you like best.
  • falsecho
    falsecho Posts: 81 Member
    I carry grapes when I am running 11 or more miles.

    Make sure you are hydrated before running. I consistently drink 80-120 oz of water a day depending on the temp and activity.
  • sissamae
    sissamae Posts: 232 Member
    Thanks for asking this question! I am getting ready to train for a half and this is good info to have!
  • upwiththesun
    upwiththesun Posts: 51
    Thanks for all the tips and ideas. And greyhound guru, thanks for the ticker advice - it works!

    I have heard about cocunut water before, that it is like a natural sports drink, high in potassium & other electrolytes. Where do you buy it?

    I've drank water in a 5k and wound up vomiting that up too. I know now that water in a short distance is unnecessary.

    I also have the dilemna after a long run of what to drink. I'd heard that it is important to take in protein within 20 minutes of a workout, in order to give your muscles what they need to recover. I know that is important in weight training, but is it also important in running (longer distances)? I've tried this after a long run, and wound up getting sick from that as well, but it took about 40 minutes.

    Maybe it is best to stick with water/sports drinks/ or coconut water.

    Most grocery stores have coconut water right on the shelves. My favorite is Conchita Unsweetened coconut water. Good luck!

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