I went to see a nutritionist this week… my primary purpose was getting my day to day eating a little more under control/targeted, but we talked a little about my half marathon race that’s coming up and my plan to stay fueled up.
So, I was doing it wrong. Hmph. I felt like an overachiever with a fuel belt and a packet of Gu for our 10+ mile training runs. That’s not nearly enough.
This weekend I’m running 11 miles & am going to give this a try. If you’re going to work out for more than 60 min, you need:
45 g carbs/hour
450 g sodium/hour
24 oz water/hour
(Interestingly, this is almost exactly the make up of Gatorade.) There are lots of ways to get these nutrients, things like Shot Bloks and Gu and Honey Stingers (or something)…
You’re supposed to consume these nutrients in 20 min increments, so in a 2ish hour run like I’ll be doing this weekend, my hydration/fueling plan might look like this: (I chose these items because I have them on hand, like them and know I don’t have adverse reactions to them.)
20 min: 8 oz Gatorade (fill up bottle with water at water fountain)
40 min: 8 oz Gatorade
60 min: Gu + 8 oz water
90 min: Gu + 8 oz water
Now, I know you certainly CAN run long distances without these nutrients, but like the nutritionist said “do you wanna feel good when you’re done?” Ok, touche. So, I figured I’m going to give it a try. Anything I can do to keep relatively stable energy through the run and in the hours after is important, as it sets me up to be a functioning human and parent, etc. So we’re gonna give it a shot.