Whenever you eat, it's important to hydrate to assist with absorption! You still need to fuel while you're running, so we recommend trying Energy Chews four pieces is approximately equal to one Energy Gel.
Close search. Gels expand. Run Seven Ways to Store a Gel on a run. Taper Tips from Scott Fauble. Your team of expert coaches and fellow runners dedicated to helping you train smarter, stay healthy and run faster. We love running and want to spread our expertise and passion to inspire, motivate, and help you achieve your running goals. Running coaches and exercise physiologist have long debated the potential benefits and possible disadvantages to performing long runs during marathon training on an empty stomach.
Why do you even need gel, if you consume a drink that has say calories per bottle? I use Infinite Nutrition drink.. Calories from drinks and gels are the same. More than that and your body has a hard time absorbing it.
Do you really need energy gels during a half marathon? Just asking as I never felt the need, but will it facilitate a better finish? Depends how long it will take you. Under 90 minutes, likely not. Between and 2 hours is a personal choice. Past 2 hours I recommend one.
Are energy gels needed even during a half marathon? I myself never needed them, but if I use them as prescribed will I be able to get a better finish? Will taking some kind of energy gel or drink or not taking it affect how sore you are after the race and over next few days?
Slightly, yes. The gel or drink could provide carbohydrates that help jump start the recovery process. However, I think a better solution would be to focus on stretching, foam rolling and massaging. Also, you should expect some soreness after a race as long as the half.
I just ran my first marathon and did well until 20 miles when I had severe muscle cramps. When I paused and tried to stretch, this triggered a cascade of cramping, even in my hands and arms and abdomen. My nutrition strategy was exactly the same as in training, low calorie Gatorade plus a gel every 50 minutes plus they handed out bananas in the final miles.
The weather was perfect in Chicago F, whereas my training was in hot and humid Charleston F. My running colleagues say I made a fatal error taking gels with Gatorade. You seem to agree but your warning seems to be about too much sugar and stomach upset.
I had no nausea or satiety, but severe muscle cramps that went on for more than an hour after the race. Any thoughts or advice for next time? As always, the article is full of interesting content. Just a bit confused.
How would I confirm the reaction from nutrition like GU at race pace without actually running that pace on an extended run. If I have a tendency to bonk 18 miles with no nutrition then it stands to reason that I would have to test past that point to make sure that I can still injest nutrition well past that point.
I do not know if my stomach shuts down when I run or not. Or, am I making this more complicated than it is. Would it be better if I join or pay to ask questions? Have not been able to access the Blueprint forum. Hi Wilf, you are correct. We would be able to best answer your question if you either purchased the nutritional blueprint highly recommended! Put some sugar in your water bottle.
I followeds your 3;45 plan on runkeeper and it worked out well enough for me to finish my first marathon despite having a calf injury 4 weeks before the race I hope to tap into that plan again next year when i try Rotterdam for the second time! Hello, thanks for reaching out. Sorry to hear about your calf injury, but hopefully you can get that in Rotterdam. The general recommendation is to consume g of carbohydrate per hour as oz drink every minutes for optimum performance [1].
There are problems getting this from sports drink in a marathon…. To get grams of carbohydrate an hour from energy gels requires a gel packet every 30 minutes. This would be 8 gels in a four hour marathon, which is much higher than most people consume. There is evidence that this extra intake can not only improve performance, but also reduce muscle damage. See Nutrient Timing for more details. I know of some good marathon runners who practice this approach.
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