FYI - I read an article on the side stitch, cause I used to get them often, and what it suggested was that I alternate my breathing and my feet. So, have "full lungs" on a left step and then "full lungs" on a right step a few steps later. Practically this means breathing in for 4 steps and out for 3, or breathing in for 3 and out for 2 steps. So you are not favoring one side with empty lungs. This has resolved my side stitch every time since employing this strategy. The article reckons it's something to do with empty lung and diaphragm "pulling" away from each other more on one side than the other. Anyway ... my 2c.
Guys! Thank you so much for sharing. I just ran my second marathon and on the bus to the event was listening to Anthony’s and your advice on fueling, hydrating, and electrolytes. I realized I was lacking in all three areas and the tip that helped me the most was when you guys talked about the things you take in during the first part of the race prepare your body for the second part of the race. Also the tip about taking in fuel when you don’t feel like it was a big help. The last 10km I was starting to feel the strain and stress of the race and the gels started to taste awful, but I stuck to the plan and forced them down and it really helped me make it through and finish the race strong. It was also the first time I had finished all the gels I’d planned to take during a race or run 😂. Thanks again.
That’s actually the most important thing: fuel before you feel the need for it. If you only start fueling once you feel the fatigue and hunger it’s too little too late
That's a great point Andy made about knowing your sweat rate during different conditions. In the winter I can run long without a need or thought of fluids but in the summer I start thinking about needing a drink within the first 45 minutes!
summer time here in the Dallas area, it's kinda humid and 80-85* in the morning, in the dark...if you're doing anything other than a super easy recovery run, you need hydration after about 15min and just constantly sipping on it to stay hydrated. Summer workouts make you think you're moving backwards, but after pushing hard through summer you really see the results in late fall and winter.
This is one of the best videos I’ve seen on race nutrition. Best part was the advice with the caveat that everyone is different. Since my ultra journey, I’ve been focused on eating/drinking while running, but lately, preloading vitamins and minerals such as calcium, potassium, and magnesium prevents cramping or real fatigue during the longer training runs. And what I find is, on race day, you default to how well you performed during training, and with a focus on nutrition, the race is more enjoyable. Great content!
I’m a new subscriber and this podcast has been a wealth of information. Soon I’ll be training for a 65 mile ruck with a minimum 25 pound rucksack weight. The 65 miles must be completed under 24 hours. This is a wilderness ruck. My diet for the past 8 months has been strictly carnivore. Recently I completed a 18.3 mile ruck with a 45 lbs rucksack at 4:19. No nutrition during the ruck, just sugar free electrolytes. I’ll be adding some carbs in preparation for and during the 65 mile event. I just ordered some of the gels. The carb calculator did not have rucking as an athletic activity, but was useful.
TRICK TO GET RID OF SIDE ACHE WHILE RUNNING!: Floris, I am retired military, a long-time ISSA fitness and strength trainer, and an ultra runner. I am currently training for a 250-mile race in 2024. Great podcast. Thank you!! Back in the 90s, I read an article that shared a trick to get rid of side aches when running. Could be a mental thing, but it works almost every time for me. EXAMPLE: (Ache/cramp is on the left side) Two nose inhales, into exhale through the mouth. EXECUTION: The first nose inhale will be when your left foot hits the ground, the next nose inhale is when your right foot hits the ground. Exhale out of your mouth when your left foot hits the ground. Sample: Left foot strikes ground (quick inhale through nose), Right foot strikes the ground (quick inhale through nose), Left foot strikes again (Exhale through the mouth). NOTE: If you're running fast, it's a quick in, in, out. I haven't had cramps in years, but this worked for me and a lot of my service members. Keep up the great work!!
Great call, the double inhale, hard exhale is something I personally do as well. Dr Andrew Huberman has posted some scientific evidence behind this calming the nervous system as well. Enjoy your Cocodona training, assuming you're talking about Cocodona 250 in 2024. Great race, I was there the first year, it's no joke. Get plenty of hiking training in with poles. Enjoy!
All the preparation for hte marathon takes place 2-3 weeks prior. Teh final week is just putting final touches. The previous night's meal is meaningless. To emphasize this, Carlos Lopes of Portugal ate a steak dinner the night before the 1984 Olympic marathon, which he won in an Olympic record time. The body can absorb only so much "nutrition" prior to any stressful event. Once the system is fully loaded, the rest goes down the swirling bowl. Drinking too much water before the start will demand you stop for a drain as it happened to Steve Jones in the 1985 London marathon, where he drank a bit too much in the early stages so he had to make a pit stop. The idea is to maintain hydration, not increase it as, like food extra water will simply find its way to the bladder. The balancing act is practiced and refined during the long training runs so that the runner knows pretty well how much to drink and when. Like most things with running, it's all about practise, practise, practise.
I have been training with precision hydration products for over a year now , its not the only good fuel provider but its the one I swear by. Both the products and staff are top notch Mel Varvel from Athlete support .. nice personal touch .. anyway once again great interview Floris the information provided was extreamly useful and one I have been waiting for .. just hope they pickup on the the PEZ style dispenser for thier sodium capsles (I say style as I dont want to get anyone in trouble with Patrafico AG) .
Stoked to hear you've also had positive experiences with PF&H products for a while now. Their staff is very knowledgeable and passionate about helping athletes on their training and racing journey. Yeh that PEZ style dispenser we should talk to their team about. Surely sounds better than the tin can with wet salt pills flying out while racing :)
I had a period recently where i would get stitches outside of running during running and often in the first 4k of my run. Really mysterious thing stitches are. I found what worked for me if i had it during a run is breath out hard, then apply pressure and push up in the area of the stitch relatively hard and then breath in deep. It worked as quick pain relief for me, sometimes after a run the area was soar just from putting pressure on it with my fingers though xD
Great program. Best quote for me was the observation that having a vague plan to eat and drink a bit more isn’t sufficient. I was religious In planning carb intakes for my first 100 but then fell into the trap of thinking since I’d checked the box my body would know what to do. I need to get back to basics and plan specifically because when the brain fog sets in late the lack of a specific, actionable plan isn’t a good strategy.
Totally Robert, that's why I sometimes set an alarm on my watch to get reminded when to take in calories. In the early stages of a race your brain still functions well, while this definitely gets tricker when we get tired. Glad you enjoyed the video!
Had the best race coming 4th in North Downs Way 100 miler (my first one) using Precision Fuel & Hydration (hourly mix of 30G Gels/30G Chews and mini Chia Bars with 1500 Electrolyte tablets). No cramps, stable energy with online calculator results being spot on. Good interview. Thanks
Great Video Floris, can take some great information away from this one! Will certainly be doing some sweat testing to work out how much fluid I’m losing to make sure I nail my next marathon
Thanks for the discussion! It's funny how things have changed over the years. I remember the days when there was only water and cola in marathons (1990s) and only maybe 3 water stops along the course.
🚨GIVEAWAY to win a $100 PATH projects gift card! What was your favorite takeaway, lesson or quote from this video? To enter the contest, subscribe and comment below. Congrats @adventureairwaves on winning this contest prize. Here are the timestamps: 00:00 common mistakes with bonking 01:53 welcome Andy! 02:41 common mistakes with fueling 02:26 race distance, intensity and carb intake 08:25 digestive system, tolerance 13:06 development of energy gels 16:47 cramp! 21:47 science of sweat 26:29 electrolyte deficiency 29:50 online electrolyte calculator 31:22 weather conditions and nutrition intake 34:52 gel consistency and flavor 36:42 salt pill tactics 38:17 side-aches (stitch) 41:20 journaling to identify areas for improvement 44:15 relax, it’s not over ‘til it’s over! 49:11 gender and fueling + hydration 52:06 find out more about Precision Hydration 53:44 closing thoughts
Such a great content. This is such valuable and necessary information that if you want your running journey to be the best you can be, you have to get the nutrition right. Thank you Floris.
Really love the talk on nutrition. I feel like it's one of those aspects of my performance that no matter how many times I practice, it still seems like not enough. Lol Really dig the tip of practicing taking in gels early in a long run and practicing taking in nutrition in a variety of conditions.
thanks for the interesting discussion. i find the discussion on cramps insightful when looking at the other topics from that perspective. ie "everyone has their own personal recipe for cramps" esp with regards to nutrition. you discussion on carbs vs fats is to me overly simplistic and this model should apply there also as everyone has a different level of fat adaptation and ability to quickly use it for energy.
It's an interesting interview. Really enjoyed it. I went to Precision Fuel & Hydration and got my "personalised" plan but it doesn't count for conditions. One of the obvious is sugar levels for diabetics. Obviously, I can't go for such a "personalised" plan as taking carbs rich meals 2x days before the run isn't an option for me. Anyways, the talk was really good.
Hey Floris! What a great podcast right here, very helpful and refreshing again, well done! 💪 I found it very interesting although I run mainly in the mountains. In regards to the way you can carry salts pills with you and keep them dry and intact in one place....hmmm...I never though about the tape🙃 but what I use is a small plastic container removed from the chocolate Kinder Surprise eggs for kids. It doesn't require much space, and can be put in a waist belt pocket for example. I actually thought that every running parent would figure that out but as we can see that's not the case 😆 so if you ever want to do a podcast with me about it, let me know.🤣 Good luck in Berlin!🤟
Thanks for the advice to really prioritize training my gut to tolerate gels in the last few weeks before a race. I have never been successful in doing this and maybe I just need to practice this way more than other runners
Yes training your gut to digest calories, also at higher intensity, can make a big difference. Long runs with fast finish can be a great training run for this as an example.
I'm a woman who ran her first marathon in 1994, aged 33, before the sports 'nutrition' industry took off. I'd been running less than a year, I didn't follow a training plan, drank nothing but water during the race, and all I ate was a fun size Milky Way (approx 50 calories). I finished in 3.hrs 46. I run ultramarathons now (winning my age group) and in my 30 years of running I've never even tasted a gel or anything similar. I fuel with food. Revolutionary idea, I know 😂
It is possible and doable. But the evolution and development is there, and imagine how much time and improvements was left on the table by missing out on the optimal fueling. Someone probably could complain about you were wearing shoes when running.
Wow so educational thanks so much for this. I learned a lot with this video and can’t wait to use this new info to help me improve my running and training.
Started watching this,but then had to turn off as it's all about carbs. Iam on low carb diet and training to burn body fat/ ketones.But I havnt got fuelling right yet,would be good to have a low carb guest. BTW,my initial motivation for low carb diet,was to challenge my prostate cancer.
Hi Alan, hope you're recovering well from your prostate cancer. There is a difference in carb intake in training, racing and daily life. For the past 10 years I have been following a low-ish carb, higher fat approach for my nutrition in daily life and most training. That being said, I have found around harder / longer training sessions and on race day, that higher carb intake will give me more energy for longer. So you go into the race well fat adapted, however when you race at high intensity for a long time like a marathon, taking in enough carbs will optimize your performance and push back the wall to avoid bonking! All the best on your health and running journey!
@@FlorisGierman Thank you. It does concern me that generally there is a push towards high carb intake generally and that this will lead to long term health issues and injuries.
@@FlorisGierman that's what's fascinates me most about Hassan's performance in London. If this isn't a win for fasted training I dont know what is. I do agree with Alan that for general dietary advice carbs are pushed way to much.
@@alanrobinson2229 totally get it. I've interviewed several guests on The Extramilest Show that talk about positive experiences and recommendations around low carb / high fat approach. For example, here are 5: * Dr Maffetone www.youtube.com/@FlorisGierman/search?query=dr%20maffetone * Dr Mark Cucuzzella www.youtube.com/@FlorisGierman/search?query=mark%20cucuzzella * Kara Collier th-cam.com/video/Rhn0HMXy-bM/w-d-xo.html * Tawnee Gibson - th-cam.com/video/mgGTSPk_tko/w-d-xo.html * Zach Bitter www.youtube.com/@FlorisGierman/search?query=zach%20bitter
@@GTE_Channel yes Hassan absolutely crushed it at the London marathon. That being said, I think fasted training (no calories or hydration) for all your runs including for example Hassan's 24 mile / 40km runs, will do more harm than good for most non-elite athletes. It can be an added stress on top of daily / life stress. We talk about this more in this Extramilest Show with Tawnee Gibson - th-cam.com/video/mgGTSPk_tko/w-d-xo.html
I love your videos Floris. I live in Riverside CA, I have done the LA Marathon 3 times. My PR IS 3:56 I know I'm faster. I will be in touch with you soon, I need a coach.
Two causes for side ache for me. One was liver pain/cramp every time. I had to do the cramp/dips, sprint and dip. It helped. Then my life changing high fat/low processed crap OMAD etc. All the things. It cured it for good. I can run 6 miles, zero side pain, monumental change to keep up this new awesome hobby. I hated running for the side ache and couldn't go long. Today if i eat just before it can be on either side and hurts. But it's a minimal wait after eating to stop it.
I don't know why precision fuel and hydration don't have electrolytes in their gels. I tried the jumbo gel, i liked it, but it stated that it should be taken with their own drink which in a race or even a training run (as i don't carry water) isn't going to happen. It made me go back to SIS gels.
Very interesting vid. I always struggled with fueling and hated gels. Over many years of running marathons and ultras I never dialed that in. Of course back when I was running marathons I was eating all the time including in the middle of the night, and my overall nutrition was just terrible. I have spent a lot of time changing that and am getting most of my calories from protein and fats now a days. Maybe at some point I like to dip my toes back into long distance running.
Hi Jeff, the type of calories you're taking in for daily life can surely make a difference. Same here, most of my calories these days from from fats and also protein. Surely less cravings and waking up hungry. Enjoy your running and health journey. Glad you enjoyed the video!
The last LSD run I went on, about 10 miles in a breezy 60°F, just easy and enjoying the day along the lake front. Got back to my car caked in salt. I’m so salty I can exfoliate my skin by just rubbing it. Shout out to all my fellow flop sweat Salt Licks out there 👋🏽😄
yes the part about doing ultras and eating normal food then vs just gels makes sense, running an event that makes u run 24 hours , just consuming gels the whole time could give a mental sickness after a few hours , maybe
is there any advice for runners relying on a ketogenic diet? is there even a plausible way to properly fuel during longer session without simply just baning carbs? fat based food tend to be heavy to carry and complicated to eat. i have yet to see somebody eating an avocado on a run. Also the metabolism might simply just take too long to transform fats into energy. Any suggestions on this? Thanks... great Interview
The calorie need is about weight x distance regardless of speed. So an elite runner doing a marathon at 60kg in 2 hours needs 2400kcal and a hobby runner at 80kg finishing in 4 hours needs 3200kcal. The difference is the fast runner runs 2hrs at a high relative intensity that needs ~90% carbs while the slower one runs for 4 hrs and thus at a much lower relative intensity and needs less carbs (50-70%) and more fats (50-30%) IF he is reasonably endurance trained and fat adapted which we assume for marathon participants. So the elite needs 2200 kcal carbs and the slower maybe 1600-2000kcal. With a need of 1600 kcal you can get quite far with your stored in body carbs and don't really need 100g per hour. 50g/hr is probably enough. Training one run/week on low carb instead stuffing helps to develop the ability
@@FlorisGierman Short answer, 15 years of studying tons of scientific papers on sport, training science, nutrition and so on. There is not a single study that proves all above. Every piece I mentioned is publicly known information but you must put together the pieces to build a picture. I'm not able to send you a list of 100 links, because I read a study, remember the info and forget where I read it and I'm not through the process to dig it out to satisfy anyones curiosity. Feel free to google through the jungle, within a few hours you should find confirmation of the pieces I said. 🤷♂️ Again, the 100g/hr of carbs make sense for an elite runner who runs at 90% threshold fo 2 hours, but a hobby runner running at maybe 70% (because he runs much longer) runs at FatMax and simply does not need so many carbs. Principles must be applied in the context of actual numbers.
what i would like to know is the science behind of the fructose side for fulling additional. since the liver is the only organ in the body that can process it. is the liver not already busy while running?
Kipchoge apparently can burn 1.5g+/min of fat, that's 800+ kcal per hour in fat alone. Technically he could have done a sub 2 marathon without ingesting anything and what he did consume most likely had just a placebo affect. Killian Jornet can also run for hours in mountains without food. It's all in the training.
Most people will be running a marathon well below LT2 so you'd be surprised how little carbs you need during a marathon if you have trained correctly. If you're having gels during your 1-2hr training runs, good luck.
I typically only use them on some long training runs, harder runs and race day. Also I prefer stocking up in bulk to save $. Example of the Precision Fuel gels = 30 gels for $70 - 15% discount with code FLO15 = $59.49 = $2 / gel. Usually enough for a full training cycle.
Good stuff! With low heart rate training, do you think that the 180 formula should be adjusted when someone's max heart rate is vastly different than what is expected for their age?
Hi @adventureairwaves congrats on winning this contest prize, a $100 PATH projects gift card. See pinned comment to confirm you’re the winner. Please email me to claim your prize. Cheers, Floris Gierman
Hi Albert, we're not exactly sure what causes side stitches, but one theory is that side stitches are caused by eating too close to exercise. Also, it might be due to irritation of the diaphragm and nearby muscles from quick, shallow breaths during exercise. Another idea is that they're caused by stretching ligaments connected to the diaphragm and internal organs, like the liver. There's no confirmed answer I'm aware of, but to avoid side stitches, stop eating solid foods at least 60-90 minutes before exercising. Try taking deep, controlled breaths when running, warm up well, and work on strengthening your core. If you get a side stitch, slow down and focus on your breathing. I'm not a doctor, but I hope this helps! Have fun out there on your runs!
@@FlorisGierman Fructose follows a similar route as does ETOH and is stored primarily as fat in the liver. Fructose IF bound with fiber can make it to the colon for bacterial fermentation digestion but not something you want during exercise. I had NAFLD due to regular consumption of local raw honey, which is @50% fructose thinking it was a “healthy” sugar. If I were to use carbs during long events, I wouldn’t use fructose containing aids. Although I believe Dr Lustig is one of leading research practitioners in this area. I did run by this YT video concerning low carb athletics & I see so many “trying” keto as a diet but it has to be a lifestyle change, for at least 3 months but I found continued improvements (healed a torn meniscus with no surgery) took @1.5yrs. th-cam.com/video/w8E8koDwFBQ/w-d-xo.htmlsi=RkOzAtPS8fJZb2ZA
@@FlorisGierman And this discussion on how regular consumption of fructose damages ATP which produces URIC acid causing an increase in Bp & eventually metabolic syndrome & possibly diabetes. It explains why so many of us “former” endurance athletes from the 80’s-90’s ended up with metabolic syndrome & DM2 as we aged out. th-cam.com/video/JTxkAK82e0I/w-d-xo.htmlsi=uW2YbXo9MlZPlYXh
Haven't heard that before. Maybe when running, drinking water and taking in salt pills, HR might spike for a few seconds. Beyond that I haven't heard of this
FYI - I read an article on the side stitch, cause I used to get them often, and what it suggested was that I alternate my breathing and my feet. So, have "full lungs" on a left step and then "full lungs" on a right step a few steps later. Practically this means breathing in for 4 steps and out for 3, or breathing in for 3 and out for 2 steps. So you are not favoring one side with empty lungs. This has resolved my side stitch every time since employing this strategy. The article reckons it's something to do with empty lung and diaphragm "pulling" away from each other more on one side than the other. Anyway ... my 2c.
In Scott Jureks Book eat n run….he used breath out 3 then in for 2 and he claims to never had a collegiate running injury to his hips
Yes, this all has to do with the phrenic nerve. The diaphragm has to continue functioning properly. You control that through breathing.
Guys! Thank you so much for sharing. I just ran my second marathon and on the bus to the event was listening to Anthony’s and your advice on fueling, hydrating, and electrolytes. I realized I was lacking in all three areas and the tip that helped me the most was when you guys talked about the things you take in during the first part of the race prepare your body for the second part of the race. Also the tip about taking in fuel when you don’t feel like it was a big help. The last 10km I was starting to feel the strain and stress of the race and the gels started to taste awful, but I stuck to the plan and forced them down and it really helped me make it through and finish the race strong. It was also the first time I had finished all the gels I’d planned to take during a race or run 😂. Thanks again.
That’s actually the most important thing: fuel before you feel the need for it. If you only start fueling once you feel the fatigue and hunger it’s too little too late
That's a great point Andy made about knowing your sweat rate during different conditions. In the winter I can run long without a need or thought of fluids but in the summer I start thinking about needing a drink within the first 45 minutes!
summer time here in the Dallas area, it's kinda humid and 80-85* in the morning, in the dark...if you're doing anything other than a super easy recovery run, you need hydration after about 15min and just constantly sipping on it to stay hydrated. Summer workouts make you think you're moving backwards, but after pushing hard through summer you really see the results in late fall and winter.
I found this incredibly insightful, I’m currently training for my first marathon.
This is one of the best videos I’ve seen on race nutrition. Best part was the advice with the caveat that everyone is different. Since my ultra journey, I’ve been focused on eating/drinking while running, but lately, preloading vitamins and minerals such as calcium, potassium, and magnesium prevents cramping or real fatigue during the longer training runs. And what I find is, on race day, you default to how well you performed during training, and with a focus on nutrition, the race is more enjoyable. Great content!
Just a note.
Sodium, Calcium and Magnesium are minerals and not vitamins.
But you are right about nutrition being totally important.
Enjoy the run.
I’m a new subscriber and this podcast has been a wealth of information. Soon I’ll be training for a 65 mile ruck with a minimum 25 pound rucksack weight. The 65 miles must be completed under 24 hours. This is a wilderness ruck. My diet for the past 8 months has been strictly carnivore. Recently I completed a 18.3 mile ruck with a 45 lbs rucksack at 4:19. No nutrition during the ruck, just sugar free electrolytes. I’ll be adding some carbs in preparation for and during the 65 mile event. I just ordered some of the gels. The carb calculator did not have rucking as an athletic activity, but was useful.
TRICK TO GET RID OF SIDE ACHE WHILE RUNNING!: Floris, I am retired military, a long-time ISSA fitness and strength trainer, and an ultra runner. I am currently training for a 250-mile race in 2024. Great podcast. Thank you!!
Back in the 90s, I read an article that shared a trick to get rid of side aches when running. Could be a mental thing, but it works almost every time for me.
EXAMPLE: (Ache/cramp is on the left side) Two nose inhales, into exhale through the mouth.
EXECUTION: The first nose inhale will be when your left foot hits the ground, the next nose inhale is when your right foot hits the ground. Exhale out of your mouth when your left foot hits the ground. Sample: Left foot strikes ground (quick inhale through nose), Right foot strikes the ground (quick inhale through nose), Left foot strikes again (Exhale through the mouth).
NOTE: If you're running fast, it's a quick in, in, out. I haven't had cramps in years, but this worked for me and a lot of my service members.
Keep up the great work!!
Great call, the double inhale, hard exhale is something I personally do as well. Dr Andrew Huberman has posted some scientific evidence behind this calming the nervous system as well.
Enjoy your Cocodona training, assuming you're talking about Cocodona 250 in 2024. Great race, I was there the first year, it's no joke. Get plenty of hiking training in with poles. Enjoy!
This is really insightful and excellent. Thank you.
All the preparation for hte marathon takes place 2-3 weeks prior. Teh final week is just putting final touches. The previous night's meal is meaningless. To emphasize this, Carlos Lopes of Portugal ate a steak dinner the night before the 1984 Olympic marathon, which he won in an Olympic record time. The body can absorb only so much "nutrition" prior to any stressful event. Once the system is fully loaded, the rest goes down the swirling bowl. Drinking too much water before the start will demand you stop for a drain as it happened to Steve Jones in the 1985 London marathon, where he drank a bit too much in the early stages so he had to make a pit stop. The idea is to maintain hydration, not increase it as, like food extra water will simply find its way to the bladder. The balancing act is practiced and refined during the long training runs so that the runner knows pretty well how much to drink and when. Like most things with running, it's all about practise, practise, practise.
I have been training with precision hydration products for over a year now , its not the only good fuel provider but its the one I swear by. Both the products and staff are top notch Mel Varvel from Athlete support .. nice personal touch .. anyway once again great interview Floris the information provided was extreamly useful and one I have been waiting for .. just hope they pickup on the the PEZ style dispenser for thier sodium capsles (I say style as I dont want to get anyone in trouble with Patrafico AG) .
Stoked to hear you've also had positive experiences with PF&H products for a while now. Their staff is very knowledgeable and passionate about helping athletes on their training and racing journey. Yeh that PEZ style dispenser we should talk to their team about. Surely sounds better than the tin can with wet salt pills flying out while racing :)
I had a period recently where i would get stitches outside of running during running and often in the first 4k of my run.
Really mysterious thing stitches are.
I found what worked for me if i had it during a run is breath out hard, then apply pressure and push up in the area of the stitch relatively hard and then breath in deep.
It worked as quick pain relief for me, sometimes after a run the area was soar just from putting pressure on it with my fingers though xD
Great program. Best quote for me was the observation that having a vague plan to eat and drink a bit more isn’t sufficient. I was religious In planning carb intakes for my first 100 but then fell into the trap of thinking since I’d checked the box my body would know what to do. I need to get back to basics and plan specifically because when the brain fog sets in late the lack of a specific, actionable plan isn’t a good strategy.
Totally Robert, that's why I sometimes set an alarm on my watch to get reminded when to take in calories. In the early stages of a race your brain still functions well, while this definitely gets tricker when we get tired. Glad you enjoyed the video!
Greaaaat tips, really appreciate them.A Big Thanks
Thank you for this video ! I am a beginner runner training for my first race next year and your content is very useful 👌🏼 👍🏻 😀
💙 from London
J.
Stoked to hear that. Just booked my flight to London for the 2024 marathon. All the best on your first race next year. Enjoy the training process.
Had the best race coming 4th in North Downs Way 100 miler (my first one) using Precision Fuel & Hydration (hourly mix of 30G Gels/30G Chews and mini Chia Bars with 1500 Electrolyte tablets). No cramps, stable energy with online calculator results being spot on. Good interview. Thanks
Awesome, love hear that. Well done Tom
Great Video Floris, can take some great information away from this one!
Will certainly be doing some sweat testing to work out how much fluid I’m losing to make sure I nail my next marathon
Thanks for the discussion! It's funny how things have changed over the years. I remember the days when there was only water and cola in marathons (1990s) and only maybe 3 water stops along the course.
🚨GIVEAWAY to win a $100 PATH projects gift card! What was your favorite takeaway, lesson or quote from this video? To enter the contest, subscribe and comment below. Congrats @adventureairwaves on winning this contest prize. Here are the timestamps:
00:00 common mistakes with bonking
01:53 welcome Andy!
02:41 common mistakes with fueling
02:26 race distance, intensity and carb intake
08:25 digestive system, tolerance
13:06 development of energy gels
16:47 cramp!
21:47 science of sweat
26:29 electrolyte deficiency
29:50 online electrolyte calculator
31:22 weather conditions and nutrition intake
34:52 gel consistency and flavor
36:42 salt pill tactics
38:17 side-aches (stitch)
41:20 journaling to identify areas for improvement
44:15 relax, it’s not over ‘til it’s over!
49:11 gender and fueling + hydration
52:06 find out more about Precision Hydration
53:44 closing thoughts
Wow, that's a big amount of themes you've picked up here. Thanks, inspiring.
Thank you. Very informative and comprehensive!
This is by far the best podcast
Thank god for this video, just what i needed for my first Stockholm Marathon
Really enjoyed this conversation. Very informative, thank you!
Happy to hear that!
Absolutely brilliant, so good to hear from someone who knows the literature.
Such a great content. This is such valuable and necessary information that if you want your running journey to be the best you can be, you have to get the nutrition right. Thank you Floris.
Happy to hear that Scott, the nutritional component can surely make a big impact in your running and health journey! Cheers
Really love the talk on nutrition. I feel like it's one of those aspects of my performance that no matter how many times I practice, it still seems like not enough. Lol
Really dig the tip of practicing taking in gels early in a long run and practicing taking in nutrition in a variety of conditions.
thanks for the interesting discussion. i find the discussion on cramps insightful when looking at the other topics from that perspective. ie "everyone has their own personal recipe for cramps" esp with regards to nutrition. you discussion on carbs vs fats is to me overly simplistic and this model should apply there also as everyone has a different level of fat adaptation and ability to quickly use it for energy.
It's an interesting interview. Really enjoyed it. I went to Precision Fuel & Hydration and got my "personalised" plan but it doesn't count for conditions. One of the obvious is sugar levels for diabetics. Obviously, I can't go for such a "personalised" plan as taking carbs rich meals 2x days before the run isn't an option for me. Anyways, the talk was really good.
What a discussion @ Floris. Have used precision fueling for 1 year , training and racing. One of the best hydration.
Nice, happy to hear you've been enjoying their products as well! Cheers
Hey Floris! What a great podcast right here, very helpful and refreshing again, well done! 💪 I found it very interesting although I run mainly in the mountains. In regards to the way you can carry salts pills with you and keep them dry and intact in one place....hmmm...I never though about the tape🙃 but what I use is a small plastic container removed from the chocolate Kinder Surprise eggs for kids. It doesn't require much space, and can be put in a waist belt pocket for example. I actually thought that every running parent would figure that out but as we can see that's not the case 😆 so if you ever want to do a podcast with me about it, let me know.🤣 Good luck in Berlin!🤟
Thanks for the advice to really prioritize training my gut to tolerate gels in the last few weeks before a race. I have never been successful in doing this and maybe I just need to practice this way more than other runners
Yes training your gut to digest calories, also at higher intensity, can make a big difference. Long runs with fast finish can be a great training run for this as an example.
Treat video, as always!
Tank you both!
Another insightful interview.
Thx for sharing.
Happy to hear that!
Enjoy Big Bear! It was gorgeous! They lie about the hills, there are actually quite a few big ups and downs early on.
Excited for this race. Thanks for the heads up about the up hills too. Often underestimated with races like CIM too. Cheers!
I'm a woman who ran her first marathon in 1994, aged 33, before the sports 'nutrition' industry took off. I'd been running less than a year, I didn't follow a training plan, drank nothing but water during the race, and all I ate was a fun size Milky Way (approx 50 calories). I finished in 3.hrs 46. I run ultramarathons now (winning my age group) and in my 30 years of running I've never even tasted a gel or anything similar. I fuel with food. Revolutionary idea, I know 😂
Congrats!
Fat burning mode
Same, ran my first marathon in 3:40 in 2007 (BQ qualifying time at the time for my age). I drank water and ate nothing.
What are you running them at now??
It is possible and doable. But the evolution and development is there, and imagine how much time and improvements was left on the table by missing out on the optimal fueling. Someone probably could complain about you were wearing shoes when running.
Thank you re: cramping.
I just did my 2nd marathon yesterday and glute cramps hit me at 15km. I still finished but I will look into it.
Feels like im in lecture .... i love it... so much pertinent info.. thx😊
Wow so educational thanks so much for this. I learned a lot with this video and can’t wait to use this new info to help me improve my running and training.
Floris, I love your contents. A very big amount of informations for running. Thanks and continue this great activity! 👍
Great information guys. Ty
Open a gel once exhausted it exploded up my nose and in my eye. Lmao for sure practice lol
Table salt and table sugar (sucrose and fructose 1:1)
Great content as ever. Keep up the good work 👍🏻👌🏻
Happy to hear that Andy, thanks!
Started watching this,but then had to turn off as it's all about carbs.
Iam on low carb diet and training to burn body fat/ ketones.But I havnt got fuelling right yet,would be good to have a low carb guest.
BTW,my initial motivation for low carb diet,was to challenge my prostate cancer.
Hi Alan, hope you're recovering well from your prostate cancer. There is a difference in carb intake in training, racing and daily life.
For the past 10 years I have been following a low-ish carb, higher fat approach for my nutrition in daily life and most training. That being said, I have found around harder / longer training sessions and on race day, that higher carb intake will give me more energy for longer. So you go into the race well fat adapted, however when you race at high intensity for a long time like a marathon, taking in enough carbs will optimize your performance and push back the wall to avoid bonking!
All the best on your health and running journey!
@@FlorisGierman Thank you.
It does concern me that generally there is a push towards high carb intake generally and that this will lead to long term health issues and injuries.
@@FlorisGierman that's what's fascinates me most about Hassan's performance in London. If this isn't a win for fasted training I dont know what is.
I do agree with Alan that for general dietary advice carbs are pushed way to much.
@@alanrobinson2229 totally get it. I've interviewed several guests on The Extramilest Show that talk about positive experiences and recommendations around low carb / high fat approach. For example, here are 5:
* Dr Maffetone www.youtube.com/@FlorisGierman/search?query=dr%20maffetone
* Dr Mark Cucuzzella www.youtube.com/@FlorisGierman/search?query=mark%20cucuzzella
* Kara Collier th-cam.com/video/Rhn0HMXy-bM/w-d-xo.html
* Tawnee Gibson - th-cam.com/video/mgGTSPk_tko/w-d-xo.html
* Zach Bitter www.youtube.com/@FlorisGierman/search?query=zach%20bitter
@@GTE_Channel yes Hassan absolutely crushed it at the London marathon. That being said, I think fasted training (no calories or hydration) for all your runs including for example Hassan's 24 mile / 40km runs, will do more harm than good for most non-elite athletes. It can be an added stress on top of daily / life stress. We talk about this more in this Extramilest Show with Tawnee Gibson - th-cam.com/video/mgGTSPk_tko/w-d-xo.html
I love your videos Floris. I live in Riverside CA, I have done the LA Marathon 3 times. My PR IS 3:56 I know I'm faster. I will be in touch with you soon, I need a coach.
Two causes for side ache for me. One was liver pain/cramp every time. I had to do the cramp/dips, sprint and dip. It helped. Then my life changing high fat/low processed crap OMAD etc. All the things. It cured it for good. I can run 6 miles, zero side pain, monumental change to keep up this new awesome hobby. I hated running for the side ache and couldn't go long.
Today if i eat just before it can be on either side and hurts. But it's a minimal wait after eating to stop it.
Nutrition and timing can surely make a difference!
I don't know why precision fuel and hydration don't have electrolytes in their gels. I tried the jumbo gel, i liked it, but it stated that it should be taken with their own drink which in a race or even a training run (as i don't carry water) isn't going to happen. It made me go back to SIS gels.
Very interesting vid. I always struggled with fueling and hated gels. Over many years of running marathons and ultras I never dialed that in. Of course back when I was running marathons I was eating all the time including in the middle of the night, and my overall nutrition was just terrible. I have spent a lot of time changing that and am getting most of my calories from protein and fats now a days. Maybe at some point I like to dip my toes back into long distance running.
Hi Jeff, the type of calories you're taking in for daily life can surely make a difference. Same here, most of my calories these days from from fats and also protein. Surely less cravings and waking up hungry. Enjoy your running and health journey. Glad you enjoyed the video!
I have every monday headache, too.😅
haha, glad I wasn't the only one!
Get gels that are easy to open or someone should make a better package.
Thanks!!!
The last LSD run I went on, about 10 miles in a breezy 60°F, just easy and enjoying the day along the lake front. Got back to my car caked in salt. I’m so salty I can exfoliate my skin by just rubbing it.
Shout out to all my fellow flop sweat Salt Licks out there 👋🏽😄
Haha, you are surely not alone on that one @Fortunate1990! It's pretty wild to see the differences between athletes in sweat rates and sodium content!
So salt and banana is (probably not only) your best budget option :)
yes the part about doing ultras and eating normal food then vs just gels makes sense, running an event that makes u run 24 hours , just consuming gels the whole time could give a mental sickness after a few hours , maybe
is there any advice for runners relying on a ketogenic diet? is there even a plausible way to properly fuel during longer session without simply just baning carbs? fat based food tend to be heavy to carry and complicated to eat. i have yet to see somebody eating an avocado on a run. Also the metabolism might simply just take too long to transform fats into energy. Any suggestions on this? Thanks... great Interview
The calorie need is about weight x distance regardless of speed. So an elite runner doing a marathon at 60kg in 2 hours needs 2400kcal and a hobby runner at 80kg finishing in 4 hours needs 3200kcal. The difference is the fast runner runs 2hrs at a high relative intensity that needs ~90% carbs while the slower one runs for 4 hrs and thus at a much lower relative intensity and needs less carbs (50-70%) and more fats (50-30%) IF he is reasonably endurance trained and fat adapted which we assume for marathon participants. So the elite needs 2200 kcal carbs and the slower maybe 1600-2000kcal. With a need of 1600 kcal you can get quite far with your stored in body carbs and don't really need 100g per hour. 50g/hr is probably enough. Training one run/week on low carb instead stuffing helps to develop the ability
Curious where you got this info from Gerry?
@@FlorisGierman Short answer, 15 years of studying tons of scientific papers on sport, training science, nutrition and so on. There is not a single study that proves all above. Every piece I mentioned is publicly known information but you must put together the pieces to build a picture. I'm not able to send you a list of 100 links, because I read a study, remember the info and forget where I read it and I'm not through the process to dig it out to satisfy anyones curiosity. Feel free to google through the jungle, within a few hours you should find confirmation of the pieces I said. 🤷♂️
Again, the 100g/hr of carbs make sense for an elite runner who runs at 90% threshold fo 2 hours, but a hobby runner running at maybe 70% (because he runs much longer) runs at FatMax and simply does not need so many carbs.
Principles must be applied in the context of actual numbers.
Duh! I ordered before I saw the 10 reduction code at the end of the video. 🥴. Great video, info. 👍
Tubes that contain hydration tablets are best for holding salt pills. 👌
Good idea! Hadn't thought of that
Great! I fell asleep. I can't have any gel. I have tried mutiple times, there is no way I can digest these. Solids for me!
Dose potassium play a part in your hydration and protection from cramps?
8:25 Digestive tolaris
"Few good beers in the jacuzzi last night" - no better quote😂
Spot on, it's always a good way to relax. 😂
Non-Alcoholic Beers for me, still a nice way to end the day :)
@Floris, what are some of your favourite non-alcoholic beers?
I tighten my abs when i cramp, for a little bit, then the cramping seems to go away on its own as i continue to run
what i would like to know is the science behind of the fructose side for fulling additional. since the liver is the only organ in the body that can process it. is the liver not already busy while running?
Kipchoge apparently can burn 1.5g+/min of fat, that's 800+ kcal per hour in fat alone. Technically he could have done a sub 2 marathon without ingesting anything and what he did consume most likely had just a placebo affect. Killian Jornet can also run for hours in mountains without food. It's all in the training.
Most people will be running a marathon well below LT2 so you'd be surprised how little carbs you need during a marathon if you have trained correctly. If you're having gels during your 1-2hr training runs, good luck.
I really enjoyed this but was disapointed the whole Low Carb training and racing lifestyle was not discussed?
Me too. Seems like health and performance don't go together in this matter.
I swear Ive heard your voice somewhere before. Are you the voice in the Eizelganger youtube channel?
In a 4 hour marathon should I take 2 x 60ml SIS gels every hour?
How does METS figure into the calculation.......
Problem is, at $3 per gel, it gets extremely expensive to use so many in training
I typically only use them on some long training runs, harder runs and race day. Also I prefer stocking up in bulk to save $. Example of the Precision Fuel gels = 30 gels for $70 - 15% discount with code FLO15 = $59.49 = $2 / gel. Usually enough for a full training cycle.
Good stuff! With low heart rate training, do you think that the 180 formula should be adjusted when someone's max heart rate is vastly different than what is expected for their age?
Yes in some cases that's needed
Hi @adventureairwaves congrats on winning this contest prize, a $100 PATH projects gift card. See pinned comment to confirm you’re the winner. Please email me to claim your prize. Cheers, Floris Gierman
@@FlorisGierman Wooohooo! Awesome. Cheers!
so whats the formulae?
We could eat honey during a marathon. It's half glucose and half fructose
The pain (stitch) in the side, isn't that caused bij shortage of blood in the spleen?
Hi Albert, we're not exactly sure what causes side stitches, but one theory is that side stitches are caused by eating too close to exercise. Also, it might be due to irritation of the diaphragm and nearby muscles from quick, shallow breaths during exercise. Another idea is that they're caused by stretching ligaments connected to the diaphragm and internal organs, like the liver.
There's no confirmed answer I'm aware of, but to avoid side stitches, stop eating solid foods at least 60-90 minutes before exercising. Try taking deep, controlled breaths when running, warm up well, and work on strengthening your core. If you get a side stitch, slow down and focus on your breathing. I'm not a doctor, but I hope this helps! Have fun out there on your runs!
I have to disagree with fructose
What about it do you disagree with and why?
@@FlorisGierman Fructose follows a similar route as does ETOH and is stored primarily as fat in the liver. Fructose IF bound with fiber can make it to the colon for bacterial fermentation digestion but not something you want during exercise. I had NAFLD due to regular consumption of local raw honey, which is @50% fructose thinking it was a “healthy” sugar. If I were to use carbs during long events, I wouldn’t use fructose containing aids. Although I believe Dr Lustig is one of leading research practitioners in this area. I did run by this YT video concerning low carb athletics & I see so many “trying” keto as a diet but it has to be a lifestyle change, for at least 3 months but I found continued improvements (healed a torn meniscus with no surgery) took @1.5yrs. th-cam.com/video/w8E8koDwFBQ/w-d-xo.htmlsi=RkOzAtPS8fJZb2ZA
@@FlorisGierman And this discussion on how regular consumption of fructose damages ATP which produces URIC acid causing an increase in Bp & eventually metabolic syndrome & possibly diabetes. It explains why so many of us “former” endurance athletes from the 80’s-90’s ended up with metabolic syndrome & DM2 as we aged out. th-cam.com/video/JTxkAK82e0I/w-d-xo.htmlsi=uW2YbXo9MlZPlYXh
I notice my heart rate goes up when i take salt pills. I’m guessing it’s the sodium.
Haven't heard that before. Maybe when running, drinking water and taking in salt pills, HR might spike for a few seconds. Beyond that I haven't heard of this
I did a 14 mile run in 3:30 and drank a boost and nesquick (because it’s all I had readily available). Farted a bunch