Is there any logic in not using a sports drink on long training runs (anything over 90 minutes)?
I wondered whether just using water would help train the body to use its energy stores (whether fat or glycogen) more efficiently if it wasn't having extra fed in throughout the run? I was thinking especially about claims that long slow runs train the body to burn fat and that stuffing it with quickly available energy sources would negate that effect.
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Guess there must be somethign wrong with it though else all the top runners wouldn't do it.
I'd be itnerested to hear the scientific answer to the question though.
If that's true then I would say that there's no benefit in not topping up energy supplies during a run (either racing or training). What I suspect is important is not to try anything new on race day that you have not already tried during training.
When I started I only ever used water,although now I use isotonic drinks for long runs (100min+).My times have improved but this is more down to better training than any change in fluid intake.
For long runs I drink 300ml before I go and take a bottle with me sipping every mile or so.For longer,longer runs (3hrs) I usually take a pound or so to but a refill if necessary. I've found that as it starts to get colder I need less to drink (obviously).
After all that I'm still unsure that the drinks help,but as my times are improving I'm not going to radically alter my hydration.Maybe its part psychological?
Did FLM this year without needing a 'pit stop'
I call this optimum hydration......
I always make sure my fluid intake is good in the days leading up to long runs and I never have a problem with my bladder while running.
Like Dustin I know what works for me and I wouldn't say drinking isotonic drinks makes me run faster. I can however see the need to replace lost glycogen in events like the marathon.
Wasn't it said at this years FLM that the 'wheels came off' for Gabrasalasie(sp)in the final mile because he only drank water, whereas the other guys had their own special drinks. So maybe isotonic/carbohydrate drinks do allow that little bit extra like a world best!!
I've seen nothing that suggests you can "train" your body to burn fat in prefence to carbs. The fat:carb ratio is determined by the intensity of the exercise, and training will enable you to run at the same pace (or faster if you're lucky) at a lower intensity.
Added to this is the fact that some carbs are needed in the chemical process that converts fat into burnable fuel. so if you were able to run until carbs were depleted you'd simply have to stop.
All IMHO of course
The old advise is suck it and see.