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Staying hydrated on the long run
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Happy New Year and good running everyone.
I am training for the big one and have done a couple of long,long runs (between 18-21 miles).For me this involves being out for around 21/2 to 3 hours.
My question is how much should I be drinking or eating.I read somewhere that you should drink around 250-500 ml before and then 100-150ml every 20 minutes.This seems a heck of a lot to me,I think I'd be spending most of my time trying to find somewhere to stop and pee!
What do other people do?I also take a carb/protein bar or a banana with me,does this seem about right or should I eat more?
Ian
I am training for the big one and have done a couple of long,long runs (between 18-21 miles).For me this involves being out for around 21/2 to 3 hours.
My question is how much should I be drinking or eating.I read somewhere that you should drink around 250-500 ml before and then 100-150ml every 20 minutes.This seems a heck of a lot to me,I think I'd be spending most of my time trying to find somewhere to stop and pee!
What do other people do?I also take a carb/protein bar or a banana with me,does this seem about right or should I eat more?
Ian
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Comments
when i do my long runs 15-20 miles(3hours), i take 500mls of isotonic sports drink with me and a energy bar. this has always been suffice for me. i am doing the FLM in april and will be experimenting with the energy gels on the market in the near future. just make sure you drink at regular intervals and dont hit the dreaded wall
This has been a problem for me also, in the early days my wife cycled next to me with water bottles, she soon got fed up with this. My routine at present is an isotonic drink half an hour before I leave,I then carry a water bottle with 500mls of water and about 5 high five gel bars. It says on the wrapper to mix with water, however the running shop where I bought them sugested taking them neat. I have tried this and for me they give me a good kick. Then when I get home I have another isotonic drink. I may add that I do not have all the gel bars on a run but they are there if I need them or if I decide to extend my run.
Hope this helps and all the best for the flm this will be my third trying for 3hrs 45 mins.
I'm a new runner, and also doing FLM (though nothing like 3hrs 45, I think FBS - more like 5) - not yet ready for three hour runs, but it would be nice to plan.
MB
I've found for me it is more important taking on lots of fluid before setting out rather than drinking lots on the actual run.
Mighty Bunzoola - don't wait until you are tired to take your bars - try and schedule them out evenly over the duration of your run.
Downside is that I have to stop every now and then for pee breaks.
Did 2h 15 mins this week and seemed about enough water. I usually take one of water and one of lucosade sport but had just water this week as not been shopping ! Seemd to work well. I stopped at 12 miles and bought 2 bags of jelly tots to boost me around the latter miles- seemed just the job! ( good excuse to eat sweets).
I use to head out with one bottle and buy some water or lucosade sport from garage on route. But the double belt is very very comfortable and now no need.
Rach
Rach
And when I'm on long runs I frequently nip behind bushes etc if necessary (I live in the country so this is easy!) Failing that, plan your long runs so you go past public loos or your own house at some point.
On the hydration question, it's worth practising drinking more than you might think you need. It only takes a small amount of dehydration to affect your running performance, and sometimes the tiredness you feel on long runs is partly due to lack of water/energy drink.
I've a camelback and that's great for long summer training runs in the heat - and good for carrying emergency gear in this weather.
So far this year I've done two long runs over two hours & haven't found the need to carry drink, energy bars, etc. - although I do drink about half a pint of water before going out.
I'm not over-thirsty on returning - just two glasses of water & off for a shower.
Am I doing myself any harm? Should I take drink with me?
Obviously I plan to when the weather warms up!
in an answear to the mighty Bunzoola"s question when to take your energy bar I was told if you wait till you need it it was to late. I run for six to eight miles then take one neat with water, then one every two to three miles therafter it works for me but you may need to experiment.
Regards
FBS
as for the loo, well just be shameless...i don't even think there's much point wasting time queueing for a portaloo when the side of the road will do fine....no one will say anything.....my music's too loud
being a girl is no problem either, i daresay i'm not the only one to have perfected the art of the standing up, out the side of the running shorts pee (sorry if i'm being disgusting!)
It is very comfortable to wear and easy to use too. I tend to put about 600-700ml of diluted lucozade sport, made up from the powder except I put two scoops in for every 500ml rather than the recommended three. This seems to provide a decent balance of hydration and carbohydrate for my needs.
The bag is also big enough to fit in keys, cd player etc and the all important wine gums that see me through the long runs.
Works for me!