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How to Eat For Every Run to Get Faster (Free Download)
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- เผยแพร่เมื่อ 21 ต.ค. 2022
- Easy runs, speed sessions, long runs - here is your complete guide for fueling every run before, during and after! Get your Fueling Guide here: readysetmarath...
Run Coaching Services: readysetmarath...
Cleveland Clinic article referenced: health.clevela...
Endurance Nutritionists I recommend:
Fuelin: www.fuelin.com/
Jen Scott: linktr.ee/mara...
Meghann Featherstun: www.feathersto...
Kristy Baumann: www.instagram....
Interested in 1:1 Coaching, a Training Plan or coaching consultation? Learn more here: readysetmarathon.com/run-coaching-services/
I ran my first race (10k) on Saturday. It went better than I could have imagined. You’re content really helped. Thanks so much! Have a great day!
That's so awesome, Matthew! Huge congrats!! So happy to hear the info I provided was able to assist you to have a great experience.
Great information. Runners don't forget to experiment with your fueling. Push the limits of what you can tolerate fuel wise. I'm a firm believer that just like your respiratory and muscular systems, you can train your digestive system. Good luck and Cheers.
Yes!! I love that you mentioned this. So for anyone who thinks they have to eat fasted because they feel sick otherwise, the stomach absolutely can be trained to handle more and more fuel as you get experience.
I completely agree. My designated training time is after dinner-and especially if I need to get in 90+ minutes-I pretty much have to start within 15 minutes of eating. While I had some discomfort for the first few months, particularly on harder efforts, 1.5 years of consistency later-I rarely experience GI distress any more. You get used to what you do daily. For instance, since my weekday runs are in the evening, I have dinner before them and a small post run snack to refuel (vs the other way around if I were able to run in the morning).
(And a note to Jane, great content as always, but remember not all of us have the schedule availability to run in the morning).
You're so right, Caitlin! There are plenty of times I don't run mornings either...should've mentioned that you can definitely adapt for later in the day times.
@@iamsillycaitlin Hi Caitlin. I read your comment yesterday and when I went back to respond today, it wasn't there. I would love for you to email me at readysetmarathon@gmail.com with your email as I'd love the opportunity to share my journey to becoming a mom with you in hopes you may find comfort in it. Crazy proud of you on your marathon finish...you are so brave. ♥
When I started running I never would imagine that I would be buying apple sauce in bulk for myself as a substitute for the gels😂
Hahaha, right?! That crazy things runners do. Glad you found something that works well for you, Merlene!
Great video! Thanks for the suggestions!
Very interesting, informative content as usual.
I actually often run fasted because having eaten tends to cause me a fair amount of stomach discomfort during the run.
I tend to rely on a good dinner the night before the run as my reserves or energy supplies.
This is not for most runners but it definitely works for me.
I also have a pretty high sugar diet so thank goodness I'm into running!! 😊
Haha. This is me. I’m definitely not watching my carb intake!
Hi Yin - yes, this is all too common. People's stomachs hurt so they just eat very little to nothing. Unless it's those shorter easy runs, I encourage you to start testing out different things to see what works. Or you can start with taking a 1/2 gel and work up to a whole one. Others find that Tailwind (drink) is something easier to digest.
Yes, this is very important information. I recall last year or so when I was running about (2 hours) I started feeling kind of "wonky", at that point. I remember searching some of your other vids, and it dawned on me that I need energy/calories sooner than others based not on just miles, but on my weight. Nutrition is really an important topic, and I'm glad you did another vid on this subject. Thank you for all you do for the running community.
You're welcome, Ken. I would say most people don't eat soon enough simply because they wait until they're hungry and then it's hard to get the energy back up at that point!
Thank you for referencing us! 🙌 We would love to connect with you and your audience and help out in any way we can. Keep up the great work. 👊
Hey Scott - absolutely! Appreciate your valuable insight on endurance fueling!
This is pretty good staring point for me... Thank you so much Jane for this video
You're welcome, Leonel!
Love your style of mixing *stern advice* with *smiles* :o)
I feel like that's my schtick, lol.
Best fueling video I have come across.
So glad this was helpful for you! Also did a team call with an endurance nutritionist and you'd probably find that incredibly helpful as well! th-cam.com/video/mFktNGrDiV0/w-d-xo.html
On my first marathon I could barely take 5 gels and did not have much salt intake as well. On my second I could handle it better but at the end I could not eat and depleted on salts. This year I am way better prepared with both gels, salt chewing tables and energy drinks and I trained on my long runs to take them regularly to get into the habit and getting used to them.
Yay Andy! That is awesome you found what works for you!
Agreed. The whole aspect of running or any other endurance activity, involved many principles to look at. Nutrition is one of those and plays a major role in the whole thing.well done I really like the guidelines for each type of run. Often still my mistakes still are underfueling etc. I learned that lesson few weeks ago in my first 50k race. lol, always a good learning experience. Thanks on sharing.
You're so welcome. Every race is a learning experience and I'd say proper fueling in the marathon and up is one of the toughest things to nail down!
Great video, Jane! Based on your recommendations, I am going to bump up my carb intake on those mid to longer runs by about 25% and see if that gives me a bit more energy boost. I don't normally feel like I "hit the wall" on any of my longer runs, but maybe some more carbs will help me keep the effort a little more consistent. I have been using Tailwind for a couple years now and it will be easy to add another scoop or half scoop into my water bottles to get the extra carbs. Thanks again and hope your training for Houston is going well! Cheers, Scott🤓
I love TW but the tough thing for me was actually paying attention to how much I was taking and I don't think I was getting enough. Now that I am more focused on the carb numbers, I know exactly how much of the bottle I need to have drank every 30 min, etc. Let me know if you notice a difference both on the run and after with your energy levels, Scott!
Thanks! This is always a tough one to get right!
I agree! The nutritionists I follow definitely opened my eyes to how much you really need to perform well.
I think higher carb is good advice for lean runners but not every day. I've been taking a slightly different approach with carbs but I'm not strict about it and I'm also still out of shape. Having read that our bodies store about 1600 calories worth of glycogen (~500g) in muscle and 320 cal (100g) in the liver AND the calculator says that a 200 pound 6'2" man (me) running a marathon in 4 hours will need to burn 4000 calories . . . that's not enough glycogen to run a marathon so we have to burn fat (ketones) as well. And yes burning fat is said to be a 15% slower process . . . that's why we have to control our pace. It's also been said that burning ketones produces less lactate which is a good thing, right?
So . . . because I'm a bit heavy I go easy on the carbs while training and train the body to burn ketones, then I carb-load on occasion to see if there is a difference. I think I need carbs on the hardest sessions (with fartlek) and fewer carbs for the longer low-heart-rate training sessions to force more fat burning. Part of being sluggish on low carb is from not being *fat adapted*. It takes weeks to get adapted to burning fat at higher rates but, I have not found any articles that say just what that rate limit is. I just want to be efficient with both fuel types.
In the end, I think the faster you run the higher the carb/fat ratio. The easier you train the lower the carb/fat ratio. Also, the lighter you are the fewer the *total* calories you will need to burn. An ideal BMI is between 18-21 (for the top 10 fastest marathons).
Definitely SO much that goes into the nutrition for each individual. Certainly being more fat-adapted will help in late miles of a marathon, but it's no simple feat to get that figured out. So yes, this info will work well for most of the running population and if other people want to try to run PRs and marathons doing things like fasting, low-carb, keto, etc. I will ALWAYS recommend that they work closely with a nutritionist because there are lot of parts to consider.
Carbs are important for supplying fibre but I think the issue with sluggishness on low carb would be attributable to not sufficiently fat adapted to make adequate ketones-
Hi Annette! The feeling absolutely relates to not being fat-adapted, those who are will feel less of this. However, for an endurance athlete to reach their potential, avoiding carbs is not recommended as carbs are the most efficient form of fuel. I'm not a nutritionist, but have seen over and over how much more successful my athletes are when they fuel well with enough carbs for their longer runs and races. Elites fuel with carbs. From Matt Fitzgerald and Ben Rosario's book, "Run Like a Pro," "It is already well established that low-carb diets are harmful to endurance performance."
Hey Jane, thanks for the great video. I know you put a lot of work into these guidelines and we runners can certainly benefit from your experience. But special thanks for giving me the inspiration to use pumpkin pie for pre-marathon fueling, the idea mysteriously occurred to me while watching the video. Pretty much my favorite food and seems like a great source of carbs on race morning, especially with a bit of whipped cream and a good cup of coffee.
LOL I was hoping someone would mention the shirt!! I mean if that isn't loaded with carbs I don't know what is haha. All the pumpkin pie for you in November to celebrate your marathon!
Thank you for this plain and simple breakdown! I have a HM in a few weeks and am experimenting in-run fueling. Thankfully it seems like my body isn’t picky about gels. Seems to be the easiest to eat and transport.
You're so welcome, Megan! Finding the right fueling is a gamechanger. I agree - I'm a gel person as well. Huma is my fave.
I ended up using the GU refillable flask with maple syrup for my half Ironman… worked really well!
So glad to hear you found something that worked well for you, Trevor! Was it straight maple syrup or did you mix it with water?
Hi! I always go running in the morning, max 30 mins after I wake up. What would you recommend for +2h long runs pre-run fueling? Can I just use gels 15 mins before running? Or just skip the pre-run fueling and use more fueling during the run?
Hey there! If you download the guide, it shares exactly this! But def don't skip eating before a long run.
I heard that you should be taking in a post long run meal or shake within 30 minutes of completion.
Ideal to get in about a 3:1 carbs-to-protein ratio as soon as you can...but it doesn't need to be perfect. Something small to start the recovery process is good if you're not that hungry. Meal within 1-2 hours is important.
I fast from 6pm to about 12noon everyday and I do my runs around 11ish no food anywhere between 4-6 miles everyday. I have a 10k race in 2 days and race starts at 8am. Would you recommend I break the fast and eat something before race ?? I always think maybe I would be faster or might cause stomach issues.
If you never practice that way, hard to know how your body will react. But 100% food gives you energy and is necessary for top performance on race day.
Hi Coach Jane is the download still available? I’m not seeing it, maybe it’s because I’m on the mobile TH-cam app?
Hi Ellen - I have no idea what happened to the link, but here is where you can snag the free fueling guide! readysetmarathon.com/free-running-training-plans/
Do you recommend carb loading the night prior to a long run?
A meal a bit heavy on the carb side is a good idea, but definitely don't need to overdo it. I honestly don't put any extra thought into this and just eat a normal dinner...but I eat a lot of carbs in general during marathon training.
To me for easy run 30 grams in very little same for long 40/50 g of carbs are not enough
Everyone is different! The guidelines for a long run are 50 - 90g of carbs per hour for a long run over 2 hours so definitely some people need more!
Thank you for the video, I feel that nutrition is my weakest area, I often want to just go out and run without considering how I'm fulling. I'm running the NYC Marathon next week so I'll try to use some of these suggestions before, during and after the race. One question I have is regarding the "before my run" how much time would you recommend eating before my run?
Hi Christian! Great question. For people who have well-trained stomachs, the timing isn't as big of a deal (I can eat and go running right after without issue). But typically 1-2 hours before works for most people. NYC is tough because you start so late. I had a similar experience in Boston and ate my normal breakfast upon waking and then ate a bit smaller portion of the same thing again about an hour before my start time. I always eat a gel right before the race starts.
@@runningwithjane Thank you for replying, those are great tips and I'll definitely try to follow them this Sunday.