BEFORE, DURING AND AFTER.. HOW TO FUEL YOUR MARATHON TRAINING AND RACES!
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- เผยแพร่เมื่อ 9 ก.พ. 2020
- Welcome back to the club everyone! This week the chat turns to how we fuel before the run, during the run and also recover after the run. We know there are loads of different ways to fuel, so let us know your favourites down in the comments below!
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Great advice as always,
I just tend to cry before my long runs and continue crying until ive finished them, not sure thats of any help to anyone though!
Haha 👍
Do you take in extra fluid to replace the tears? :)
🤣🤣🤣
I am doing first marathon soon. I will try your tip..😂
I have the same strategy for my long runs, except I drink my tears to stay hydrated which extends the suffering 😂
Thanks for the tips and suggestions! Loving this season 👏
Another awesome video Ben and Sarah, well done and thank you for taking the time to share your knowledge. I don't tend to eat before any runs less than about 10 miles, although I can't live without a cup of black coffee ;). I will fuel with gels during 10 mile or longer runs as well as water and Nuun electrolyte drinks all carried in my hydration pack. I have found good luck with Honey Stinger gels, the Strawberry Kiwi flavor which also has a boost of caffeine from Green Tea, I eat one about every 35 minutes. For longer training runs or before half and full marathon races, I have coffee, water, normally a banana and I like a Clif Bar just for convenience, I like to eat these at least two hours before the race start. I have also found from experience I don't drink anything in the 60 minutes prior to race start or guaranteed I will be stopping at an aid/hydration station to use the facilities :/ These are strategies that work for me. I do like to carry my own gels during races as then I know I can take them when I need them whether I am close to an aid station or not :) All the best to you, Sarah and Kiki! Cheers from Canada, Scott
Thanks for some solid advice! Had my first Half Marathon here in Cape Town on Sunday and just missed Sub 2 - but still felt good and the advice on When to take Gels etc worked to the T! The bagels with Vegemite, Banana and Egg was a win too!
Thanks for your tips it’s motivating me for my marathon in April thanks a lot. 😀
Just started using Spring Energy a few months back, so far, it's been really great and i feel like i can absorb it well. Will definitely use it for my marathon this May 👌
Great video, and so great to see the both of you working so well together in the videos! I've got a half marathon in London on Sunday, but I'm not sure how soon I should rest after race day before I get back into action, any tips?
As always great tips Ben and Sarah. Pre run I'm a big fan of porridge two to three hours before a race. During the Great North Run I used Clif Bloks. They worked great. Like you say if your doing a longer run you have to carry quite a few so gels maybe better. The key is to test on your training runs pay attention to your body and see what works for you. Replicate what works in your training runs on race day. Keep up the good work guys. Thanks.
Loved watching you as I prepared for Athens... sadly I broke my knee in a car accident a week before the race. ☹ Currently recovering and going through physical therapy, so it will be okay... someday. Would you be able to do a future video about how to get back into running after a serious injury? Having the motivation to stay positive during recovery can be a struggle.
Great video as always!
Using the High5 aqua mix gels. It's the gel available in everyday stores where I live, and they both taste great, and the consistency is just right for me!
Great Video, Really Helpfully and Entertaining:)
Top video and advice. Lots of fun and passion as always.
Comeing up for last marathon in Porto after 25years of them .so good to know my long runs up and down the big hills of south Devon will soon be over.I only use gels on marathon day not sure if they right for me but helps my mind on the day.always run that way and had some good times as will as bad.but love your blog.
Just re watched this, brilliant stuff - thanks again
I like to do a lot of my long runs fasted to get the body conditioned to burning fat for fuel. Before any 5 or 10k race always have something small like a slice of toast. Before marathon, porridge or overnight oats will be my go to.
I’m going to be running my first half marathon this year in Plymouth. I think I’m going to need a rucksack with a full picnic. Great video with some really useful info.
Love your authentic videos Ben and Sarah. Valuable and good to see the 'bloopers' kept in the video :-)
Very informative before my first marathon in April, thank you!
Planning to go for my biggest PB yet later this year at Berlin. I agree that a gel or some sort is needed every 4-5 miles (or by time depending on pace).
I start my runs with UCAN and a little pre workout drink mix, with L citrulline & Beta Alanine and some caffeine. Then on the top of the Hour @ 60 minutes. I start to hydrate and refuel with electrolytes glucose , GLUKOS gels and Maureen gel 100. About every 15 to 20 minutes with little sips. Then after my run I start to Cover with proper nutrition within 30 minutes. With oatmeal banana blueberries and protein powders. And water. This is the recipe that has worked for me very very well happy trails and good luck on your running endeavors. Marathons. The SIS gels are good. The tutti fruity flavor is good.
I'm running Manchester marathon tomorrow and this video has helped me to be in the right mind set. Thank you!
How did it go?
Thanks for telling us to start early with the Gels and Fluids..... and for the alert on my Garmin (Job Done) thanks again!
I don't usually tend to eat before a race especially if it is an early morning race. I have a super sensitive stomach so I have to be careful with food/water. The night before a race, sweet potatoes and greens are the best thing for my stomach and a lot of water. During the race, I tend to ignore the hydration stations because I get cramps super quickly. If the race is a longer race (more mileage) then the most I will do is water my mouth so I don't have a dry mouth but spit the water out. Love this series ❤👟keep it up!
Thanks for the advice, great video. Never used gels before and hadn't considered the fact that chews don't offer that much energy so you need loads of them!
Thanks guys! This was of great value - think I’m gonna start eating bagels again after thinking they were just gonna increase my weight - bring on the pb&j!
Overnight oats mixed with 1 entire mashed banana and peanut butter + coffee
Hi Ben and Sarah. Great video. Kudos on the 43 miler yesterday. I am due to (flights and registration paid for) do benidorm (of all places) half marathon on 29th Feb which coincides with your week eleven 22 mile long run. I am thinking of not doing the half although i really wanted to get a sub 90 to give me confidence going into the marathon! The run is in the evening and I get to spain 2-3 hours before the race starts so i cant do a run before hand! What a pickle. Any advice appreciated. Keep up the good work 👍
I love the info in all of your videos, It has even motivated me to start my own Vlog as I train to try and finish my 1st Marathon.. Keep the videos coming and good luck on your future races.
My last marathon I used a gel every 50 mins - who knows what I’ll achieve if I increase to every 35/45!! Will give it a go this weekends long run!
Porridge and jam 3 hrs before a race day run has always done the trick..Maurten and SIS gels are absolutely the best,I always feel a touch more energy with Maurten 50/50 caffeine gels 👍🏻
Thanks looking forward to the refuelling episode. I’m running MCR on April 5 should I run a half in early March?
Every person is so different, what works well for one does not work at all for another. These long runs are crazy science experiments that we do to ourselves!!!
Runner’s trots or gingerbread men really made me chuckle 😂
That aside, cheers for the tips! Keep it coming please 🙌
I use Maurten gels & GU roctane gels for marathon. Work well for my stomach most of the time.
Widened my English vocabulary horizon: runner's trots, gingerbread men. Can't wait to use those expression in my next conversion with a native speaker^^
Had no clue about fueing on my past marathons, just grabbed whatever was on the course and to be honest by that point it was too late. Aiming for every 5 miles this time round
I have been using SIS apple gels which seem to agree with me. My next run will be the BHF half at Harewood House Yorkshire. The 13 miles ties in reasonably well with the 14 scheduled in marathon training plan. Thanks for another excellent video.
All the best with the half Robert! Come back and let me know how it goes 🙌
Hi Ben. Great video as always. Just wondering, do you have a protein shake after every run, or just the long ones or harder sessions?
Love seeing Sarah appearing more and more in the vids 😁😁 she's a natural 💚
Waffles with Peanut Butter, Syrup, a Banana, and coffee is my ideal pre-race/long run meal!
Also loving the SIS gels, go down so easy and never any "Ginger Bread man" issues haha
I really like the SiS gels very easy to use and no need for water. I do my sessions in Mill Wall Park too and always leave my bottle and even backpack on the bench next to the “gym” area. Great tips Guys as always 🙏
Spring energy gels are a game changer for me, most others I tried with maltodextrin kill my stomach. Pricey compared to some, but worth it 😁
Training for London but have the Cambridge half on the 8th March. I think I’m due to do 18 on the day according to Bens intermediate plan. What’s the best thing to do in the day? Loving the videos.
Two up to four "knäckebröd" with vegan kaviar and vegan cheese on it. I always drink coffe, sometimes two cups, with soymilk in. After that I wait more than 1 hour, sometimes 2 and drink water before I head out. If its a very long run I pack water with some U-sport (minerals) in it and something to snack on, like 1-2 clifbars. Sometimes I dont eat the clif on the run, but its nice to have on the way back from the run when I walk to cool off.
Best pre race breakfast for me is a Starbucks/Costa cinnamon bun, I've got all my road PB's after eating one of those in the services on the way!
Dates or peanut butter balls with oats and raisins. I use the Gels towards the back end of marathons.
Great stuff! Love your videos and insight on all things running. Quick question, why do they call it “the gingerbread man?”
Hi Ben and Sarah, what is your opinion on gels on easy runs. Do you need to use gels if you are going out for a 26km zone 2 easy run (last 5km race pace), or can you get away with not using them. Whats your opinion, look forward to hearing from you!
i love this!!
Tailwind for me with a boost from Huma Gels for both marathons thus far. Recently I’ve transitioned to Spring energy but they are hard to source
I know a dealer, but I can't tell you over the interweb
Manchester marathon for me.
Would love your views on the alpha fly vs next %. Will you’ve getting a pair for race day?
I have my first marathon this Sunday Ben Gold Coast Marathon.Really looking forward to it.
Brilliant advice.
Thanks for great content. Quick question does the gel is sufficient to replace water if you take it every 30mim?
Many thanks 🤗
Thanks guys, if I’m taking gels (which i did in my half marathon today) do i need water as well? Is I haven’t in the past!
Thanks for this, it's what I'm struggling with the most with my marathons. The first 2.5 to 3 hours go fine, then I hit the wall, and I'm pretty sure it's because I'm not doing something right with my fueling.
I have the same problem Nick despite adequate fueling and hydration.
Did you ever figure this out? I just had the same problem on my first marathon.
Huma gels for me! Dont seem to get the same spikes and crashes, and they actually taste nice
I gonna do a half, Paris, 5 weeks before Rotterdam marathon, do you guys think is a good strategy?
BCAAs supplement before bed for recovery. Morning meal: PB&J! Beet Juice/Powder and/or nitro cold brews. Water. Water. Water.
ThankS for the info.
Im only training for a half marathon and this is my first.
I’ve been running all my training fasted except last weekend when I added honey and lime juice to my water bottle.
Not sure if I start taking gels or whatever if it will improve my runs or make me feel odd.
I for sure don’t like running at the end of the day. Im usually done before the sun comes up.
Which I know realize might make my race feel weird.
Aaaaaaaaaugh idk
Gels always made me nauseous (the consistency or mouth feel is gross to me.) So I experimented and found that small Japanese mochi sweets (pounded rice cake around sweet red bean paste) work great for me. The sugar in the paste hits quick and the rice more slowly over the course.
Good tips thank you
Low fibre the day before plus plenty of water. 2hours before LR: Bagel, peanut butter and maybe a banana washed down with coffee.
I eat oats with nuts and seeds and peanut butter for carbs protein, and honey. I take a bowl of plain yoghurt with it, and a boiled egg. And I also want to try to add a banana to that.
Great video! So useful I use SIS
Do you take a whole gel every 35-45min or half a gel packet?
Great advice, thanks guys.
Ben is so excited that he forgets to breathe during this video.
Or try to find races where they actually serve food afterwards. My favourite always was the "boerenkool loop" my old football club organised during winter every year
Good stuff, good people. I’m all about 1 SIS gel every 30 mins in race with a couple of paracetamol with caffeine at about 30km and you FLY! I respond so well to it. It’s a game changer for me 🏃🏻♂️💨
Every 30 minutes sounds good.. will keep you fuelled nicely on the day, good stuff!
I’m stealing this tbh
Thank you for saying every 30 minutes. I come from the cycling world where we’re carbing at this rate and I feel like a weirdo in the running community lol
Goon Ben
I don't think it is a good idea to take pain medication during running. Pain is an important signal in your body that should be taken seriously and not blocked out, even if it can enhance performance. Not to mention the detrimental effect on your liver.
Love the fact that you guys are so real 😁 don't edit the odd and funny bits 🙌 Perfect hydration packs ?? Bottle or backpack?? Saloman or decathlon?? I tried out my camelbac made for snowboarding its rubbish 🤣
Our Salomon packs are pretty good. They are Salomon ADV 12 Sets. But not exactly cheap. If you do go to Decathlon then you can try lots on and run around.. find something that's comfortable and shouldn't cost too much either. Glad you like the vids Rayne!
@@BenParkes watching them all! You do a great job a good team 😊
Do you take a gel right before the race starts?
Yeaster day, we was a group and run togheter 21k on zwift. I did take time and pratice drink and eat a banana whitout not slowing down. Work well. But at 16km it all go bananas. I thought I died but my hr on screen tell me I was alive( dont know eng for it. "cool bugs" ? ) Thx for the video and marathon program =)
Love the video, what are the sis gels called as there are a few on the market? Thanks
Science in Sport Go Isotonic Energy. Like this www.scienceinsport.com/shop-sis/go-range/go-gels/mixed-isotonic-20-gel-pack
Thanks Ben!! VLM2020
You two are super cute couple. Thanks for the tips. I need to run 50k this Veterans Day. This video was helpful. I recommend in the future can you discuss what physiologically is happening with blood sugar going up and down as it relates to the body and mind.
Sis for the long run on training day and Maurtennon race day!
Have you ever tried Creatine supplements for your running?
I run before work (5.15-6.30) so most of the time no fuel before most of runs. no problem
Today, I hit the wall for the first time despite having enough carbs (in my head), so now frantically researching this. The setting an alert tip is very helpful because looking back, I think I missed the first fuel window and then it was too late and went downhill no matter how much I ingested :(
If “the wall” is what I think it is then i think I prob hit that too bc last week I failed to do my 20 mile long run :( I got to mile 16 and from then to mile 17.85 I felt so terrible and I actually had zero energy left. My pace dropped so much just within that short time. It was the worst I’ve ever felt during a run, and I think maybe it was also bc it was a much hotter day than usual. I’m gonna try again this week and try to bring a bunch of fuel and hopefully I don’t fail this time
Yep sound like the dreaded wall...@@DarkFlames3
I like the Enervit Gel.
1 enervite gel every 30 min and 2 big sips (~1dl) water at every station, typically 15 of them at a marathon. I Never fuel longruns in training.
High5 gel works for me.
Cheers guys 👍🏻😃😃🍰🍜🥞🧇
Hi,
Before run i'm eating oat, bread and plain water. On running i'm eating some chocolate, banana and drink plain water. After finish my marathon run i'm eating "nasi kandar"/ nasi mamak..to refuel my energy to the top level.
I take sis gels I have gel every 5km.
During my first marathon I took 8 gels.
And also took gu chews.
I have 1 apple 1 banana.
I use a make called 226er here in Spain, also being a trail runner the toilet problem is easily solved behind a tree 😂😂 great videos full of good advice 👍👍
Do you recommend to take the gels every 35-45 min during the long-run trainings (not just in the race)?
If your run is up to about 90 minutes you'll probably be fine.. but if it's longer, then it's a good idea to take some gels. It gets you use to race day, make sure the gels are ok for your body and practice carrying them!
I'm awful I run then 1h something later start taking gels I will take this info on.
Leave Sarah alone 😆😆. She is doing fantastic.
I was always told not to use gels on your long training runs because you have got to train your body to use fat as a fuel any thoughts on that
In my opinion it's good to do 'fasted' runs, without fuel, for up to 60 minutes maximum.. anymore than that puts excessive stress on the body. It will get the body to tap into the fat stores, which is good. So I still like to use fuel/gels on my long runs to get use to fuelling how I will on race day, plus perform well during the run and get the most benefit from it.
I have found nutella on toast, with sliced banana on, does me for my long runs! 👍
Pre run I usually go for a two medium boiled eggs, three slices of toast and a hot cross bun.
hot cross buns are great!! I think if I had a boiled egg, well back when I use to eat them... I'd be diving into the bush after a few K's. Never sat right in my stomach. We're all so different. Maybe see you at Big Half again Jamie!
@@BenParkes true what works for me won't necessarily work for the next person. I like the fact that hot cross buns are packed with carbs so plenty of fuel there. Sadly not running the Big Half this year doing London Landmarks. You and / or Sarah running the Big Half?
Dried mango is my favorite
Any tips on preventing cramp? Is it just electrolytes that can help?
I'd also like to know this. I get cramp in my calves easily
I love her!
Fuelled my marathon last year on jelly babies every time I seen them, no longer can eat them 🤢
Had the same experience with tequila
For me hammer nutrition gels work great. if I'm out past 3-4 hours I'll use Hammer perpetuem every hour, I ran a 12 hour race a and that's all I used. Post I'll mix plant based protein mixed with spirulina power with a carb source maybe a almond butter cracker or cliff bar.
Loving the inside running podcast singlet in the corner ❤️
I always use Torq gels (specifically the Strawberry Yoghurt ones! 😋) They are also isotonic.
Before a run, I've found Granola with Soya milk works for me and must be at least 2 hours before. For a race I'll normally add natural yoghurt and some blueberries.
For medium runs (12-15miles) I normally take a 250ml squashable bottle (Ron Hill) that fits in a pocket. Depending on how dehydrated I am before the run. And a gel or two.
For longer runs (15+) I take a camelbak type water bladder. I'll take a couple of gels and a bar (Etixx Nougat). I also have the Clif shot bloks and I'll sometimes take a pack of those.
Most training runs I'll be under fuelled but this tends not to affect me so much as dehydration. I'd up the gels to about 4 for a race (plus the solid fuel)
GU works well for me