Hump Day Giveaway: Topping off the Tank
Ultra-man Dean K. eats pizza during long runs. If I do that, will I get those abs?
This fall, Sarah was extremely proactive about taking in calories during marathons. She ate them before she thought she needed them, she took them regularly whether she wanted to or not. She didn’t wait until a near- or real crash, as I regularly do, to top off her tank. And guess what? She qualified for Boston.
Me? I like to live on the edge. (Which, BTW, is nowhere near Boston.)
But then I got an e-mail from the Mt. Taylor Quad saying they recommend 400 calories an hour. 400? I’m gonna have to Eat. Not complaining: I realize there are tougher assignments. Like climbing 4,000+ feet, which I’ll also be doing.
Despite eating enough chocolate-covered almonds on Friday to jet-propel me across the state of Colorado, I decided to up my calorie count on Saturday morning. I had a 9-mile run on tap: 4.5 miles up, 4.5 miles down. On the drive to the run, I ate both bars in a Nature Valley Oats and Honey granola bar packet (one pack of about 300: another Costco purchase). Then, at 30 minutes in, despite my thinking I had plenty left in my muscles, I sucked down a espresso love GU. 65 minutes in, repeat the drill, this time with vanilla bean. I wish I would’ve had one more, but that’s two more bars and one more GUs than I would’ve normally eaten. I had a total a-ha run: no physical crash, no I-want-to-quit moments, two friends that like to greet me on most any run over 60 minutes.
The GU Sampler Pack: like a box of chocolates, only better because you actually know what flavor you're consuming. And you'll still run like Mr. Gump.
What are your eating habits on a longer run? What do you like to eat? When do you typically eat: at regular intervals or only when you feel like it? Let us know and five random winners will be sent a GU Performance Energy Sampler, which includes a variety of different types of GU-centric calories, including GU Brew, Chomps, and gels. Both SBS and I are long-time GU devotees; I’m gonna brew up some Brew for the race to supplement my calories. (And just in case RLAM ever gets on Jeopardy, Chocolate is my fave flave, while SBS, more performance-driven, is a fan of the Roctane Blueberry Pomegranate.)
Ready, set, GU: What and when do you eat on a run?
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The winner of last week’s prize trifecta–a pair of YakTrak Pro, a stainless steel MiiR water bottle, and a New Balance Nduro Watc–is Vicky. Her response to what body part is influenced by her running?
I run with my heart. Nothing else on my body can keep up with it. I would probably be lying on the side of the road face down if I didn’t have it.
We can relate, Vicky, we can relate. E-mail us at runmother at gmail dot com with your address and shoe size, and we’ll get your prize shipped ASAP. And congrats.
another mother runner 
I typically can’t stomach much. I usually eat an energy gel.
I am really interested to read everyone’s responses to this. I have only just started longer runs (for me) of about an hour and I feel lost as to what I should be eating! I really need to work on this as I want to increase my mileage!
I am still working my way up to the ‘big girl’ runs! So I can’t say I have had to face this problem yet – but I am getting there so I am always open to learning. But I am not normally a breakfast person – I eat when I get hungry around 10:30. But when I am going to run or workout I make sure I eat something about 30 mintues prior and in that I work out in the mornings it is usually breakfast related with either an egg or a little bit of peanut butter for some protein that will last longer than 10 seconds in my stomach!
I usually have things like bananas and whatever they have at the check points. Though I usually go for the watery things like watermelon and oranges, with a few jelly lollies to suck on. I have tried gels once before but i found it a bit hard since i chose the wrong moment to prepare and trial them.
Since my year ahead is looking like having a lot of longer walks/runs in it, I am interested in giving these things a go.
I’m a GU hoarder, so I only use them when I feel like it’s absolutely necessary — runs of over 14-15 miles. Needless to say, I am not unacquainted with the bonk.
If I’m doing more than 10 miles, I bring food. I rarely buy specialty items because most of the time I am, ahem, unwilling to open my purse strings for such things. I will pack some and chocolate chips or (as I did last weekend) make some cookies for mid-run. I always eat a banana before longer runs and carry hydration – usually just water but sometimes water and faux-sports drink.
I only eat Gu when I’m doing 8 or more miles. When I trained for a marathon, I tried the bars and just cramped up trying to digest them. I also like to chew a piece of gum throughout my runs, which I know doesn’t count as “eating” but it’s a regular habit.
I too am a GU girl, but only the non-fruity flavors, like chocolate and vanilla bean. The fruity flavors, which sound like they’d be so refreshing are so…just…sticky and gooey. Not cool on a 90+ degree run in humid Michigan summer weather. I do occassionally dabble in the sport beans and GU chomps as well, but they just don’t fit into the key pocket of my running shorts as well as a regular old GU.
I have yet to find anything that I can eat on a run that doesn’t upset my stomach – even Gatorade and Nuun make me cramp and/or want to hurl. I know this makes me crash on long runs, but being sick to my stomach is so unpleasant that I am reluctant to even try new things at this point. I’ll bring gels with me and then think “but what if I get sick and have to run the last ___ miles while hurling or what if I can’t finish my run because I’m sick” – it’s a terrible cycle. I was shocked to see SBS’s race report yesterday where she had 3 gels in a half – I can’t even do a sip of Gatorade in a half without being sick!
Orange Cliff shot bloks and blue Gatorade or Powerade keep me going and don’t make me puke.
I have a sad little tummy that pukes and cramps when I put too much in it so I eat very sparingly…thus I will likely never qualify for Boston – and I’m ok with that.
When I eat, it’s Gu with caffiene. I like tri-berry best. I also put honey and sea salt in my water bottle which seems to agree with my tender tum.
When running I eat totally by the clock. GU every 45 minutes whether I want to or not. But–in a marathon, come mile 20 and beyond, I wish I could just insert a GU IV drip. Basically my fueling wheels come off and I eat as much as I want when I want to get me across the finish. GU Chomps or Honey Stingers are some of my favorite late-mile amuse-bouches.
For longer runs, a banana about 1/2 hour before and Gus about every 45 minutes after I start.
My eating habits on a long run are…poor. Almost nothing. Pretty sure this was my downfall at my first half-marathon last fall. Hoping to figure out a fueling schedule to improve my runs this year.
For long runs I make myself eat no less than every 30 minutes. Whether I’m hungry or not! Even if it’s just two shot bloks. If you wait until you feel like you need it, then it’s too late!
I’m with you on the shot bloks. I start with the first at 45 minutes, and then every half hour after that.
Over an hour- Gu- Jet Blackberry, though I’ve recently ventured into Tri-Berry and bought orange and strawberry-banana to try. They are more portable and easier to get down for me than any chews.If I time them it’s great, and take them before I need them. Hard to remember to do, though. On longer runs I will also drink lemon-lime Gatorade, not so much because I
like it but because that’s what they usually serve at races, so I’m trying to train my stomach, too!
I rarely eat before I run. I know bad bad idea. I’m a bit fan of a big bowl of yogurt and steel cut oats afterwards. When I do more than 5 miles I might eat half a power bar before and small little bites of the other half every four miles or so. This is something I definitely have to work on as this summer I want to move from sprint tris to Olympics lengths. Eatting more while racing might just be the thing.
Tried GU numerous times but cramping than came about 10min later was insufferable. So I must stick to my trusty Tropical Hammer Gel and clementines. For me its more what I eat after and before…LOTS of healty whole grains, fruits and veggies!
Hammer Gel. Usually one 15 minutes before I start….Gatorade at 3 miles, Hammer at 6 and if I am still running Gatorade one more time. So far, so good!
I use GUs on longer runs, and eat them at set intervals. If I don’t make myself take them, I think I’m doing fine without eating…until it’s too late. I’m about to start experimenting with Sharkies and GU brew as well, since I think I need more calories on runs of more than 2 hours.
I’m pretty lame at fueling long runs. And gummy bears seem to work well when I do. Something to work on for the future I suppose!
Maragrita shot blocks for runs 6 miles or less. I down a shot of chocolate GU every 6 miles on a long run coordinated with a stop at a water fountain to help it go down. By the time I get to them the’ve warmed up they taste like brownie mix. I have also discovered pina colada and sunkist flavored jelly belly beans, if put into small baggies, they fit great into my running belt, and I can eat them one at at time easily.
After trying so many options out there, I have come to choose my top pick as “espreso” from GU. These little babies are the only thing that will make me last long on a run.
I have to say this is one part of all this that I am not on top of and with my half ironman coming up this spring, I need to figure something about. I have the liquid “nutrition” down but the food/gel thing hasn’t clicked yet so I am interested to see what others have to say
I’m new to any of this fuel stuff since I’ve only recently started extending my mileage, but I chew gum when I run religiously. During the couple of times that I’ve tried Gu or beans, I’ve approached that with my typical anal-retentive style. They were apportioned at set intervals, evenly spaced.
I eat on any run longer than 8 miles. I have been using PowerBar gels, becuase they were on super sale at running warehouse for buy two, get both 50% off. *um…why not just say buy one get one free, I’m sure it’s some slick marketing tactic!* and I like them. Especially the ones with caffeine, it give me the little kick I need mentally to keep going. I usually eat one every three miles, definitely with water or I’d gag for sure! I’d love to try some GU tho! 🙂
I’ve started eating the Gu Chomps and I think I like them! Typically on longer runs (10 plus) I’ll have a Gu or two or three or four, but it’s a project to get those down. The Chomps make me think I’m getting a treat during the run, so I’m sticking to those for now.
I’ve never tried GU… I usually have my muscle fuel and a chocolate rice cake before my long runs. It is enough to sustain me through a half marathon. May have to try the GU this year since I’m going to try to run my 1st marathon.
I have been trying to figure out this whole fueling thing. I normally have ha GU (vanilla is my favorite), Chomps (Blueberry-Pomegranate) or Bloks (Cranberry) when I feel tired. However, I’m already crashing before I open the package so I’m thinking of switching to regular intervals. I NEVER eat real food before a long run because I am worried about potty stops. However, that doesn’t seem to be working as I’m now running 15+ miles on a Saturday. Still experimenting.
My go-to on the run snack is fruit snacks! Yes, the kind I get for the kiddo. We always seem to have them on hand and they are in a nice convenient packet. I like the GU, but have to be very careful when I take them because I don’t consume much caffine (like 1 coke a month or so.) It definately makes me run faster – to the bathroom. sorry for tmi
I haven’t done any ling runs yet but after a hard short run or a killer workout I usually eat a banana and have some chocolate milk. I ran 3.1mi last night and learned not to eat spaghetti before I run (I almost puked up my birthday dinner!). When I start doing longer runs in the next few weeks I’ll most likely rely on GU & energy bars or honey if those don’t work for me probably every 4mi or so.
I’m afraid to eat when I run. I have tried GU a few times, but it has done a number on my stomach and made it unbearable to run. I mostly run with powerbar gels which I seem to do ok with. But I run into that wall that you talk about. Maybe I’ll have to try experimenting with more calories while I’m training this spring.
I actually love to hear what everyone is eating on their long runs as this is new to me. My runs are just becoming post 60 minutes as I started running in August and have been experimenting with sports beans and clif gummies. I have not tried the gels yet, but theink they will be my next purchase. I am worried about them upsetting my tummy though. I can’t wait to read the responses, becuase I am clueless as to the timing etc. on using nutrition while running. Great post!!!
When I was training for a marathon a few months ago, I usually did pieces of peanut butter sandwich or fruit snacks–Gu and the like are just too expensive for me for training runs. During a race, I do use Gatorade or Gu. Right now, pregnant and running a lot but not training for anything in particular, I usually stash a few tootsie rolls for long runs. And I try to eat before I feel like eating, because I pretty much never feel like eating.
I ran my first marathon with Gu and Chomps. I ate something every 5 miles – bonked at mile 17 and had a long road to the finish. I wish I had something salty with me….I will next time!
I like mini Luna bars. On runs 90 minutes or longer, I eat one every 30-45 minutes.
I usually don’t eat before I run but now that I’m going after my first half marathon I’m just starting to get into longer runs. I recently tried GU pre-run (love Vanilla Bean) but then couldn’t figure out the timing during the run. Still a work in progress!
GU is my go-to fuel. I eat one every 5 miles or so…chocolate outrage is THE BEST.
I’ve found that my stomach can get VERY fussy on long runs, so I’m very careful about what I eat! I typically do best with shot blocks or some kind of gummy fuel, and usually start taking it about 45 minutes in. I also like a very select few flavors of gels, like chocolate mint GU!
I like the GU chews because the gels are hard to take sometimes based on how my stomach feels. I have a hard time eating on the run but I have just really started with long runs. I have read about nuts, and as you said, the granola bars.
in training for my marathon this past fall, after trying almost all of the GU flavors and gels from other brands i’ve found that Mint Chocolate is my favorite….only available for limited times (stocked up over the holidays). sometimes i would also eat plain whole grain crackers from Trader Joe’s, they wouldn’t upset my stomach put help fill me up if needed.
I typically do not eat before a run of any length – heartburn/cramping no longer than a mile start up every time I do. I have used gels when training for/running half marathons. Have to watch the flavors though. Some work. Some get the tummy going. My husband has been a runner since middle schools days and has me take the gels every 30 minutes or so. I have also been trying FRS drinks before the run. Again some flavors work, some don’t. After a run, I always have Powerade Zero and a protein drink (About Time Birthday Cake(?) flavor is my favorite) or chocolate milk after any run over an hour.
Over 6 miles I’ll eat something. i start @ 50 min in and try to eat every 20 min. For 6-8 miles I like 1-2 fig newtons, longer than that (most i’ve every done is 13.1) fig newtons, lunamoons, jelly belly sport beans or power bar energy bites.
I usually eat a clif shot or GU (with caffeine) every hour, starting around 45 minutes in, along with water. Chocolate and strawberry are my favorite flavors. My stomach can’t seem to handle anything more than that on runs, but on long bike rides I love the clif shot blocks.
I usually don’t like to eat, makes me feel lethargic…but if I am headed out for a race, I will usually start with a banana, and then whatever gets handed to me on the course. Maybe I would do better to eat more???
My runs aren’t long enough to worry about what to eat and getting enough calories during a run. But I do have plenty of water.
Before during and after. I have coffe and a pumpkin oatmeal power cookie first and I have started to Gu right before I run. Then I Gu every 45 min and then real food at the end – I can tolerate and egg and cheese on taost with a little chocolate milk. Sometimes after a midrun Gu I can feel the after bruners kick in – its pretty cool how it works! Gu rocks and its the only gel I will take. Does not mix well with goatorade though…ugh.
I suck down a GU about every 40 minutes on my long run. Favorites have been Strawberry Banana, Jet Berry Black. I plan to try the chocolate this Saturday. I haven’t tried the Brew yet.
Please pick me … you know it’s my birthday today … just saying =)
I don’t fuel like I should and I know it’s something I need to work on. I usually just have a banana or peanut butter toast with a bit of honey before a long run and don’t refuel until I’m done… and then I pretty much shovel in whatever I can find because I’m starving. Not good!
Gu, chocolate and jet balckberry are my favorites, every 4 miles with NUUN preferably in Orange Ginger. I also like something I can chew on long long runs like 20 miles at about 18 miles. I eat a cliff bar or something similar. I think the chewing takes my mind off the pain.
Nothin’ I’ve never ‘fueled’ up on a run…I really need to learn how to do that!
When I know I’m going to be running for more than an hour, I usually try to chomp down a Clif or Luna bar at least an hour or 45 minutes before the run. While I’m running, I can’t tolerate anything solid in my stomach, so I stick with GU Roctane Blueberry Pom or Powerbar Gel in Green Apple. Post run, a banana is about all I can manage for the first hour or two.
My long runs are 10-14 miles. So nothing too drastic. I’m afraid to eat. Every sports drink I’ve tried has made me want to vomit immediately after and if the fluids do that, what would actual food do to me? I know I’m gonna have to get past my fear at some point, but paying good money for gu or gel that I’m concerned will make me nauseated makes me, well nauseated to think about.
I drink Cytomax and use power gels – usually start Powergels on runs 10+. I used to love the chocolate – it was like eating Chocolate icing! But now I’m more into vanilla. I’ve tried sports beans and I’m not sure they work for me. Does anyone use them regularly and have success?
I’ll have a Gu on runs longer than 10 miles. Other foods I enjoy while running are bananas and gummi bears. During my last marathon friends kept me supplied with gummi bears- such a treat!
The longest I’ve run lately is 10 miles with no fuel after my pre-run PB and honey. On my marathon training runs I used Gu (Vanilla) or other gels (raspberry is my favorite). Water only after a bad experience with blue Powerade.
I have just started running longer distances and am very interested in what helps other runners. So far I just eat a meal at least 2 hours before I run but I realize that as my distance increases I will need something. Where is the most affordable place to buy the GUs, Chomps, and stuff?
Runningwarehouse.com great prices and free 2 day shipping!
HAHA! What eating habits? I too bonk on long runs but after reading this post am going to start fueling better. Thanks!
I am not a pro at long runs but I usually eat a power bar or cliff bar – nothing extreme. Although I think if I go over 10 again (which I will shortly) I will eat two of those or maybe try Gu (especially if I win this! haha)
Chocolate cacoa chips, I can’t stomach gels or chews. But these have caffiene and energy naturally, it is tricky in the Summer though when it is 100+ outside keeping them from melting.
I like the jelly sport beans for long runs.
Well as I’ve never ran more than 5 miles before now (am starting to train for a 1/2 marathon) I’ve only had a 90-calorie fiber one bar (PB flavor is SO good), but when I get home I’m starved! Over the next few months as my runs get longer I will have to experiment with other options as I know that will not cut it.
Anything longer than 6 miles I fuel. I use gels and shot blocks and nuun. And I start fueling by mile 4.
I love the PB and toast with honey and a banana before long runs. On a run I’m a GU girl usually about every 45 minutes, but this year I’ve been really into pretzels. Must be the salt craving.
For longer runs, I’ll make myself drink water or a juice/water combo (learned my lesson trying to have Jones soda in my waist pack…)and take 2 honey stingers (the gellies) every 30min or so. I don’t feel like I need them earlier on, but really helps later. Food wise – I love some boiled red potatoes, cooled down with salt. Hits the spot! We were talking about this exact topic this morning on the way into work 🙂
For a long run (I would deem a run longer than an hour-ish as “long” for me) I definitely try to fuel before I go, but then will take 2 Gu’s; usually start with Espresso love after the first 30-45 min., and a Chocolate (yum!!) at about 75-90 minutes. I need to do a better job with managing my nutrition because sometimes I feel pretty crappy.
More on this topic please!! I am terrible about eating on long runs, but I know I need to. My stomach tends to be a bit touchy when I run- I’ve tried using jelly beans with the most success, but am very open to additional suggestions.
I am not doing long enough runs to constitute changing my eating patterns with them. When I backpack though you best believe I’ll dip some jerky into peanut butter though if I am on the trail long enough.
ROCKET FUEL:
In a half marathon or marathon, I have a potent cocktail for the final miles: in a gel flask squeeze one chocolate outrage gu, one espresso love gu, top of with cold strong coffee, shake really well to melt the gus. Start sipping at mile 18 or mile 9. Provided you haven’t ruined your stomach with stale accelerade ( as I did in the October Myrtle Beach MiniMarathon), you will power thru those last miles with style! Every other time I’ve stoked with this Rocket Fuel, I’ve had energy to burn at the finish.
Before the Rocket Fuel, it’s Shot Rox, Shot Blox, and occasionally a cookie. Love those Fig Newtons!
Rocket Fuel sounds fantastic! I will definitely try this. Thanks for the tip!
I second fig newtons (or even the yummy raspberry ones)! They’ve worked well for me, too.
Not quite running long enough to need nourishment during but almost there, will have to let you know when I get there.
For breakfast I like to have oatmeal and a banana about an hour before a run. During a run that is going to last longer than an hour I eat a GU every 45 minutes. I have only tried chocolate and I like it very much. I want to try some of their other products. I am starting up my half marathon (first one in May) and marathon training (October) and I know I need to learn more about proper nourishment during long runs. Great giveaway. Thanks for blogging a while back about Nuun. I fell in love with the
Tri Berry.
Sandi D
This may sound ridiculous but I enjoy a breakfast jack combo from Jack in the Box prior to my long run. It’s the one time I can eat it guilt free 🙂 And during the run – Just Plain GU once every 40 minutes … I can’t so any of the flavors, their sweetness makes me gag
I’m a GU girl myself. Typically, I GU pre-run and at the halfway point. This season, though, I’m planning to re-GU more often (I’ll try at 1/3 & 2/3 distance). And ALWAYS chase with H2O!
I am trying to make myself start fueling at an hour but struggle with what to eat. Gatorade makes my bowels want to evacuate (not good on a long run). Blocks, and gels are ok but too many gives me the same problem. I think mixing in real food would make a huge difference but making it portable and easily eaten is a struggle. I will be checking back for great ideas in the comments.
I start eating Clif Shot Bloks (cran razz or mountain berry) after an hour of running. I used to just eat one every 15-20 minutes or so, but I read the serving size and wondered if I should be eating more of them… I’ve started cutting them into smaller pieces and sucking on them continuously (as long as I have water regularly), but it does seem like my stomach is more likely to get upset the more I try to consume.
I used to do a half of a nature valley pack and then a few sport beans during but now I am back to eating nothing. I havent seen much of a difference but I am now interested in trying different fuels again. It just kills me to use my calories for the day in running fuel–I know I need to just get a grip. I think Ill try shot bloks next or rocs and see how I feel.
I prefer chewing so usually use Clif Block Shots or Gu Chomps, but only if my run will be an hour or more. Then I’ll have two blocks every three miles, along with a lot of water. Seems to work well for me. Also, getting up earlier to have something for breakfast really helps – bagel with peanut butter and half a banana is great, but at least an hour before starting the run, which means going to bed an hour earlier. Oh the planning involved…
I eat the cliff shot bloks. For a long time I didn’t eat anything during long runs. And they were excruciating. I get nauseated very easily, but these work well for me.
I’ve been eating my kids’ fruit gummy snacks — Shark Bites, Mario Bros., Toy Story 3 — on my training runs (my first 1/2 in March!). Prior to that, I ate plain old gummy bears when training for the Army 10-Miler a few years back. It seemed to work out ok.
Is there a big nutritional difference between plain old gummy bears/jelly beans/fruit gummies and Gu/Shot Bloks, besides those with caffeine? I’m really starting to think about this as I know I want to eat more during my upcoming half and I have no idea where to start.
I have been Guing at about 6 miles and then about every 3 after that. I have been contemplating earlier supplements when my paces are faster, but I am still getting the hang of it.
Now, if pizza really could fuel me on a run and not make me stop in my tracks completely, I would need bigger pockets, because I LOVE pizza!
I love Clif gels and Bloks for long runs and GU for out and about low blood sugar issues.
I love the new Cherry Lime Roctane!
I also really like dried dates on a run and going to try potatoes and salt while training for an ultra.
You just gave me an ah-ha moment too! I never eat when I run, even if I’m running 2 hours. I’ve never tried GU or any of the energy gels before. I’m curious as to whether you stop (walk) and eat, or if you can eat and run at the same time.
I love Gu Chomps and Sport Beans. Like the individual pieces so I can eat a few at a time as I need them.
While training for a marathon last fall I tried everything under the sun for fuel. I was having major issues with nausea. No matter what I took my tummy was not happy. I was getting desperate so on my final pre-taper long run I decided to ditch all the Gu’s and electrolyte tabs and keep it simple…I ran with only Gatorade. To my surprise it worked! No nausea and tons of energy! I drank approx 600mls per hour. Marathon day was nausea free!…which meant I finished with a smile 🙂
I’ve primarily used Black Cherry Shot Blocks in the past (I have a serious caffeine addiction) but have just starting with energy gels and beans. So far, so good! Glad to have options for my sensitive stomach.
I’m running (in part) to lose weight, so this is a big conflict for me. I don’t want to eat anything unless I really need it—meaning when I’m about to or already have crashed! I rarely eat before or during a workout. That said, I don’t do many runs longer than an hour so it might not be as much of an issue for me.
Any run over 60 minutes means a GU every 45 minutes whether I think I need it or not(I like the fruit flavors). I found that was the key to “good runs” during marathon training, and it paid off!
Less than 60 minutes, I just have a good protein/carb snack (real food) when I get home.
I only do long runs when I’m getting ready for a long race. For the what – I find out what kind of gel thing the race is giving me and use that. For my next marathon, it’s Gu so I go buy Gu packets. 🙂 I “eat” them on the hour. Unless the run will only be slightly over an hour.
I use GU for runs 8 miles or longer, usually every four miles. I’ll take one before long runs if I’m running in the morning, since my stomach isn’t fond of solids less than 2-3 hours before a workout. I used to make chia fresca (water, chia seeds, lime juice and honey) for pre-run fuel, but I’d forgotten about it until just now. I’ll have to start now that my runs are getting longer again.
I typically eat a bowl of Kashi Go Lean Crunch with Skim milk before a long run. Then I’ll take a GU Roctane every 45 minutes while I’m running. I’ll typically also chug water/Gatorade throughout the run.
I have a gel of some sort every 45 minutes or so on long runs. I also love the honey stinger energy chews. I can’t imagine running without something to eat or drink but many of the folks in my training group seem to fuel by sucking the dust out of the air!
I haven’t tried GU yet – to be honest, I’m a little scared as I’ve had friends barf it up … ew.
We usually take gummy bears and cola bottles on our longer runs. And at mile six the three of us split a Sausage Mc Muffin no egg. Sounds gross, but I need the salt with my low blood pressure goofiness.
And just to top off our diet-of-a-ten-year-old-boy food stuffs, we usually take a Midgee or Two (fruit, not chocolate) for that slump after mile 12.
Nuun water is an absolute must. Couldn’t run without it.
Right now my longest runs are 10 – 12, so I just stop for a Gatorade/G2 or water and will often have some Sport Beans at the half-way point — they are so, so yummy. I stop more frequently in the summer and will start to stop more frequently as I up my training miles. One thing I do know, I will need to practice with the stops before my next half and this fall’s full with the more frequent Beans or Gus (LOVE the blueberry!). I didn’t practice like I should have before last fall’s half and my tummy was sorry later.
No matter how long I run I always have a mix of water/G2. When I was training for my half I had nothing and don’t think that was wise. I had a gu during the half and liked it and if I am ever going to go longer than a 10k I think I def. need to incorporate GU or something along those lines.
I tend to eat shot bloks on long runs, aiming for a full pack in an hour, but I know that I don’t fuel properly. I hit that “I want to quit” wall on every long run. I’m still trying to find a balance for what I can eat before a run to help stave off that feeling.
My husband and I were talking about this same question a few nights ago. We ran our first half in November and thought we were so tough not “needing” food and grabbing cups of water on the fly. Well we didn’t exactly finish pretty or at a time we were hoping for. Would food have made the difference? Swallow our pride and stop for a drink and gu, prevent the crash and fatigue that hit us mile 9? Gosh I am willing to give it a try!!!!! Make me a believer!
I am a Gu Chomps convert! I love that they don’t make me gag like regular Gu does sometimes.
Before long runs on the weekend – have a cup of coffee and a little pop tart, too.
For any run longer than an hour or any ride longer than an hour and 15, I’ll take a packet of GU, or maybe two if I didn’t eat enough beforehand, and eat it 3/4 of the way through. For longer workouts, I’m a Roctane guy. You can literally feel the lift — it’s a bit subtle, but two hours into a ride, you definitely notice it.
I’ve never consumed any food during a run. I’ve only trained up to ten miles so far, but I’ve done it fuel free. It kind of bothers me to chug down fake food and chemicals during a run. Aren’t a running to be healthy and burn fat? BODY: burn the fat, okay? You have enough fuel already.
what?!? I am supposed to eat *while* running? I am still a newbie at this, my longest runs are 45 minutes with 15-30 minutes of walking on either side, no eating before or during. I better get with the program i see so i can improve my times and stamina.
CranRazz Cliffshot Bloks, and water for runs over an hour. I try to down a banana beforehand, too. I usually take a few bloks about 40 minutes in, and then 1 or 2 every 20 minutes after that. Except… sometimes I get into the rhythm of the run and space it.
I admit. Not big or clever but nothing. Nada. Just don’t feel the need. Which I would probably smoke my 10-12mile runs IF I did eat something. Perhaps I really DO need to see what all the fuss about GU gels is all about!
I know this is really bad, but I usually don’t eat anything. I am lucky in the winter to remember to drink!
I am training for my first marathon and I am still testing out all the different options for refueling during long runs. I consulted a good friend of mine a few months ago, she has her PhD in Human Bioenergetics (smarty pants!), and here is her advice:
For runs 8 miles or longer, it is recommended you consume an energy gel every 30-45 minutes. These gels are pretty much all sugar. I usually consume one about every 4 miles, which is about 34-36 minutes for me (mile 4, 8 ,12 etc). Each gel needs to be consumed with 8 oz of water to optimize the sugar concentration in your stomach – for faster absorption. Typically you will feel the sugar boost within 5-10 minutes of consuming the gel!
Gu is my go-to of choice. But my last long run on the treadmill I was too cheap to use one, so I used leftover Halloween candy. (And no, I do NOT know how it is possible that we STILL have left over Halloween candy.) But boy was that snickers satisfying.
Like you, Dimity, my eating habits on long runs are improving. I used to consume nothing but water. Now, I try to have a small carb-rich breakfast and some Nuun water before I head out, and, if my run is over an hour, I like to suck on Jolly Ranchers every half hour or so. These seem to be the only things that don’t set off my touchy gut.
I’m a Gu girl (chocolate is my favorite too!) and typically Gu on runs 8 miles or longer. I take my first one at 4.5 miles, second at 9, 13, 17, etc. I sometimes need to adjust it depending on the mileage. Don’t want to Gu right before walking in my front door. I also use Orange G2 to wash it down. I’ve tried water but need a bit more than that and it works for me.
Combing the comments…I’m terrible about this. I run at 5:15am and usually just eat 1/4 a cliff bar w/water before I’m out the door for a 4-6 miler and then a bowl of cereal w/fruit when I get back.
But I’m going to be training for a half-marathon in July so I’ll be adding longer runs on the weekends and I know I’ll need fuel…Seems like some GU is in order!
Oatmeal at least an hour before I start (I’m one of those eat early or not at all kind of girls). If I’m racing I’ll GU 15 minutes before starting, but if it’s a long run I won’t. During my run I’ll GU every 50min-1hour. Generally it’s because I’m getting hungry! My favourite combo is all chocolate flavours and I take them in order of caffeine content, so: mint chocolate, chocolate outrage, espresso love. Seems to work well for me – except near the end of a marathon when I’d rather bonk than eat yet another gel! 🙂 I’m loving training right now because my gels have that chewy consistency (even keeping them in the freezer didn’t hold up for a long run this past summer).
I take a Roctane vanilla orange 15-20 min before my run. Then, I’ll take one every 4 miles, which for my slowpoke can is about 47-48 min. For runs over 10 miles, I usually alternate GU chomps (3 orange) and the GU pack every 3 miles.
Unfortunately, I ususally don’t eat much while I’m on a long run (which is why the GU sampler would be perfect for me.) When I do eat, it’s usually GU, bananas or a couple of bites from a power bar.
I eat peanut butter toast 30-60 min (preferably 60 min) prior to my run and then if I am running for 5 miles or more, I will eat part of a Cliff bar every couple of miles. They have them at big packs at Costco so it isn’t too expensive and I am able to eat a small amount without feeling sick. I just have to restrain myself not to eat the whole thing at once!
What and when do you eat on a run?
For anything over 12 miles I’ll suck down some Gu. I love their chocolate flavor.
Anything shorter than 12 miles I don’t do anything. I don’t even bring water. I don’t know why.
I usually eat 1/2 bagel or something before running or a PBJ. I tend not to fuel during runs unless I am doing at least 10 miles. I like Sports Beans or Sharkies but am going to experiment with GU because when I last used beans they were sooo sweet!
It’s a nutty thing my brain and I discuss all the time – I run to burn calories, so I will lose weight – so I can’t possibly need anything more on my run than some water…but the some part of my brain knows I need to fuel, so I can keep going and improve – trying to find a happy balance. At least there’s always something for me and my brain to discuss while out on a long run…
Figuring out what and when to eat is my new years resolution! However, here we are on January 19 I still haven’t done a thing about it. Before a run I usually finish whatever my kids left in their breakfast bowls; during a long run I’ve been popping jelly beans, thinking they’re cheaper and easier than shot blocks. I’m pretty convinced neither strategy is optimizing my performance . . . Planning to study the comments here for some good advice!
I like the GUS but i am also a fan of shot blocks yummy.
I am currently training for my first half. Like many of you, I haven’t done many long runs. On my runs that have exceeded 5 miles I usually have a few spoonfuls of PB prior to the run! I love it. Peanut Butter gives me the energy I need without the cramps from a full tummy.
I am really struggling with this one, I like to run in the morning but lately my stomach is giving me protest. I am currently experimenting with half a banana. I like the suggestions and I will give Gu a chance for mid run pick up.
I like Cliff shots for longer runs. But also like to carry either sharkies or gel blasts by Power Bar. If Im running 19km or longer, I usually start taking a gel at 40 or45 mins and then depending on how long the run is, I take a gel about every 40 mins after that. I keep the other stuff in case I feel the need for something extra or if I know it’s only a short distance to the end of my run and I dont feel the need for an entire gel. I am still looking for the ‘right’ formula for race day and wonder about experimenting with something other than water in my bottle.
I’ve done the gu on my two halfs I’ve done. I am trying to stick to shorter runs now (6miles) because my body does crash hard and after my last half, I had to eat for hours to not feel yucky.
Hammer Gels on runs longer than 7 miles. I usually just do one about halfway through my run.
When I was training for my first (and only) marathon, I would eat some cheese and a waffle before I ran and then a chocolate Gu every hour.
I can’t offer any info since I haven’t worked up to “long” runs yet, but I’ll be anxious to read all the posts since I’m on week 3 of my first 10k training and then plan to train for a half. I currently run at 4 am, so I just take a swig of low fat chocolate milk on the way out the door. Before a 5k I have a PB sandwich and an apple, then have a small Luna bar shortly before the race.
I usually eat very little before a run because my stomach gets very antsy and picky! But… a banana and peanutbutter is very good for before, and an egg white omlet and chocolate milk work wonders afterwards!
Before my long runs, I usually eat whole wheat toast with natural peanut butter. It’s really the only thing that sits well. But then I start the gummy bear/gel routine. I prefer the caffeinated gels because, well, on an empty stomach, caffeine actually works for me! I use at 35 minutes, then at 60. Then I’m usually wanting something besides slimy gel so I eat a handful of gummy bears. Another gel at 90 minutes. More bears shortly after. If I’m going more than 2 hours, I usually only eat gummy bears after that. My longest racing distance has a half marathon and this seems to work for me. My strategy doesn’t seem to follow any sort of system that others have suggested but it keeps me going!
I have slowly learned that I need to start eating GU chomps, beginning at 40 minutes. Then every 20 minutes after that, I will eat more. I have also learned that I must continuously drink water when I run on my long runs. I used to think I could do a long run without these 2 very important items, but I was very,very wrong.
I always go by time. if I am going over an hour I need at least 1 Gu. If two hours, then 2 Gu. I also make sure I eat something substantial at least 1 hour before. Anytime closer to running and I can’t handle the stomach bounce. Reading this, I should probably eat more mid run but I have a hard time justifying the calories in when my intent is to get the calories out 🙂
I usually have a granola bar before long runs and then anything over 7 miles or so, I’ll have a mid-run GU. For my last half-marathon training, my running partner and I tried the jelly beans, which are tasty but a little sweet, and the shot blocks, which I preferred for their taste and texture.
I actually eat a lot of GU. Chocolate Mint is my fave. I once ate 12 GUs in a 100K!
Hammer Gels on 10-milers or longer distances. My last two half marathons I brought two pouches with me; took one around mile 5-6 and another at mile 11. It’ll be interesting to see what works best for me on my 20-mile training runs this spring (training for first marathon).
Usually PB on toast 15 minutes before, and then fuel up every 45 minutes thereafter with a gel or some chews, and I definitely have some water on hand to wash it all down. Still trying to find my favorite flavor GU. My fave gel at the moment is the Razz Clif Shot.
Before a long run I try to eat some carbs like toast or a bagel. One day I ate half a bag of taco chips before I met up with my running gals. Not a good idea! During a long run I eat beans, but I’ve been thinking of trying some Gu after reading your praise of it. I am interested to read what others eat since I’m gearing up for my 1st marathon and I know that fueling during the really long runs will be important. I’m planning on staying away from the taco chips this time!
You have no idea how much I needed the advice in this thread! I’ve been running on just full-calorie Gatorade, and while it seemed to keep me fueled well, on my longer marathon training runs, my mouth would start to feel slimy and I’d wish for something solid in my belly. For today’s 20-miler, I tried Gatorade for the first 90 minutes, and 3 strawberry Shot Blox every 45 minutes thereafter. The sliminess and empty tummy were better, but I think I will need to eat the Shot Blox more often next time. I felt pretty drained by the time I hit 20.
I am just working my way back up to longer runs so for now, nothing. When I used to do runs longer than an hour Gu worked well for me.
I usually have peanut butter on toast 1/2hr – 1hr before the long run. Then full-calorie Gatorade for the remainder of the run. Last week, I tried the Pre-Cardio Gatorade stuff for a 9-mile run. I did have a better performance than usual, so I think I’ll keep using it for my long runs.
On runs over 10 miles I try to eat about 100 calories every 4 miles. I like things I can chew…shot blocks, sharkies, chomps but will have an energy gel if that’s all that’s around.
i always always have a piece of gluten free toast w/peanut butter and cut up banana before a run or work out. during my runs, anything over an hour i eat about every 20 minutes one of the clif bar clif bloxs. love those, they’re like candy! when i do REALLY long runs, (over 20 miles) i also eat a clif bar. and i drink my eletryolyte mix drink. i don’t really pay attention to the time, more how i feel, but i’ve noticed its more like every 20 minutes in the begining and again in the end.
I usually have a Gu (Chocolate or Chocolate Mint) just before running (while I am stretching, etc) and then another at about 4-5 miles (depending on how far I am going), and every 4-5 miles…depending on length
I have not mastered this at all. I have IBS so my stomach dictates more of my life than I want it to, especially my running life. (It is TMI Tuesday, right? Oooh…..) I’m always nervous about eating before a run, but I know I crash if I don’t. After you all introduced me to Larabars, those are now my go to before a run. And I haven’t had the guts to eat anything during a long run. My longest run thus far has only been 8 miles, but if I’m serious about doing a marathon this year, I need to figure out what goes okay in my tummy!
I don’t eat during my runs, unless it’s more than two hours, I might have a GU – espresso love, please and thank you.
During the Cascade Half last Sunday, while I was in an ongoing argument with the wind, I reached into my back pocket and pulled out a raspberry GU. Man, I showed the wind! I powered through the next mile like it was Rocket Fuel…and then the wind hit me hard at mile 11. Dang it.
But, I truly think GUs work wonders. When I do eat one, I always feel a burst of needed energy to power through the end.
Gu only. Maybe I should try actually eating something, but I’m afraid that it would set too heavy on my stomach.
well being the new runner that iam I really don’t think about eatting until I am done about an hour after iam done anything sounds great!!! (Ice Cream !) :o)
Since I am so new to running, I just bought one of every brand. So far so good. The Gu Espresso worked crazy good, but today I chomped some shock blocks- Lemon Lime I think it was. I liked them, but nothing hit as fast as the Gu.
On runs over an hour I usually have energy drinks or shot blocks after about 30 min and then apx every 30 min thereafter.
Before a run I try to eat an english muffin or a multigrain waffle, and sometimes a cup of coffee. During a longer run, over an hour, I love Shot Blox or a cut up Larabar. After a run I drink a glass of chocolate milk and eat a banana with peanut butter.
On long runs I prefer Chomps. I usually munch a few every hour, followed by some water. About 2 hours into my long runs I start craving chill dogs, with all the fixings! Although that would be a bit messy to eat on the go. 🙂
On race days, a peanut butter bagel and half an orange a couple hours before, and once the race starts, a GU every 45 minutes. I sometimes supplement with a couple of Shot Bloks here and there. And of course, lots of water. I usually use GU on training runs over 10 miles. Chocolate mint is my favorite flavor!
I have a hard time eating anthing before running, but for runs over 5 miles I like to take either powerbar chews or honey stinger chews t snack on.
I have a bowl of cereal, a cup of coffee, and some water about an hour or so before leaving the house. During the run I try to have a Hammer gel every hour, plus for long outings I put Cytomax in my water, which also has calories.
My last race was at the tail end of a triathlon and I ate a pack of shot blocks, without water to chase them down. I learned the hard way not to take in gels or anything resembling a gel without water to wash it down. I’m embarrassed to say I keep my runs under 40 minutes and don’t eat anything until I get home.
typically i run no farther than 8 on a long run, so i’m not refueling other than with water…this summer i’ll begin training for a marathon so i’m interested to read the comments, i’m thinking GU or shot blocks
For longer runs, I go with gels and a mix of Gatorade + water. Seems to work a little better for me than gels + just water, but I still often have tummy troubles. I guess it’s a work in progress!
My running partner and I share the task of bringing fuel. So sometimes I eat jellybeans or shot blocks or gu or whatever she (or I) have stashed away. Maybe we could be more planful about it, but it is fun!
Usually a gatorade stage 1 before a run, triple berry GU during along with gatorade stage 2. When I have finished I LOVE the chocolate GU as a dessert…nom nom nom!!
I use GU on runs 10 miles or longer. (And I think it’s yummy!) Up to that point, usually just water. I haven’t run anything longer than 7 since winter hit, though, so I may revise my plan this spring when I start running longer again.
My longest run since my running “rebirth” has been 5.5 miles & I still eat nothing. Although, I’m starving when I get back.
I only take a gu on long runs closer to the end of a marathon training cycle just to get used to them. I think not using them all the time makes them extra effective when you do use them–at least that’s what I hope! 🙂
I try to listen to my body and do what it tells me too. If my mouth starts to feel dry I drink more water. I also try to pace it out and sometimes I eat when I begin to struggle during my runs to try to take my mind off of how much further I have to go.
I’ve never eaten anything while running, but with marathon training coming up in a few months, I think I’d better start thinking about it! I’m interested to know what everyone likes best–and how to make it work to my advantage too!
I have never eaten during a run and know I don’t drink enough water during a run. It’s something I need to work on now that I’m starting to integrate longer runs into my routine.
I’m training for marathon number 4 and still trying to figure out the right mix of food and drink. I’ve hit the wall, I’ve finished and not been able to keep food down, I’ve drank so much that I had 3 port-a-potty stops–in other words, I haven’t gotten it right. I do use GUs and Gatorade and bananas. I think I need something salty around mile 16 or so, though. I have braces right now, so that provides an additional challenge. I have several long training runs left and I know I need to experiment with the eating and drinking part to come up with a good strategy. I’m not sure I could eat that many GUs (every hour or every 40 minutes) without some ill effect. Though I am intrigued by the eat more strategy.
On long runs I love sport beans and GU Vanilla Bean and cold cooked potatoes (easy on the stomach, carry well in my pack), nothing like them! I use salt tabs, grilled cheese, cokes and chips, but only if it is over 30 miles:)
I really can’t eat much during long runs or races. Have yet to find anything that just doesn’t make me nauseous. I do try to grab some gel or something by mile 8 or so to get the extra boost, but really have to force it down. And can’t drink anything but water…in love w smart water pre and post long runs.
I don’t eat on a long run, but I usually hide a water bottle in my mailbox so I can take a swig when I run by. I’ve also hidden water bottles behind trees and on bridges. I have only tried carrying water (hand held water bottle) one time and it was such a terrible run, I am afraid to do it again. (It probably had NOTHING to do with the water bottle, but it’s guilty by association!)
What a great thread, ladies! I just spent a long time (ignoring the report cards I have to finish) reading every post. I’m running my first full in November so I’m trying to figure out the whole what & when to eat during a long run thing. Right now, I have a Chocolate Chip Clif Bar and one of my daughter’s juice boxes before I run. If I run longer than an hour I munch on Swedish Fish every 20 minutes. It works and doesn’t upset my stomach, but I know I’ll need much more than the fish to get me through 26.2 miles!
My go to this year have been Shot Blocks. They are just so darn easy to carry, and eating them one at a time is a fun way to “treat” yourself over the long haul. Gu I like, but must follow with lots of water to wash it down. Start refueling at 40 minutes and then every 15 minutes for me. I also love to carry hard cinnamon candies in my fuel belt.
I’m working on my fuel this year. I think that was my problem during my first 1/2 last year. Now, I will take the kids’ “juicy treats” and eat them around 50 mins when I go longer than 70 mins (or 7+ miles). I also take my water with me if I go longer than 6 miles. So far, i’ve been too cheap to buy Gu of any sort, but plan to try it a few times before my May 1/2 to make sure I can stomach it!
I struggle with this. I like to have a banana before my long run – maybe a small sweet roll/granola bar. Then about 5 miles in I like to have some kind of plan in place. Typically I will have some of the blocks. I also like the powerade brand of gummi’s (can’t think of what they’re called right now). I have to wash them down with water/gatorade.
If I’m in an official race I force myself to drink the gatorade AND water at each stop to keep my calories up. It is a struggle some times but I definetly feel it when I don’t keep it up.
I like to eat bananas but they are hard to carry. I also like Emergen-C which gives me some boost but does not have the sugar which will sometimes upset my stomach. I can pretty much eat anything though….
I need to get better on this. Typically I don’t eat on long runs, with the exception of an occassional gel during training.
I have to eat light before running (or I feel like I’d dragging a lead weight) but I have learned to take in a serving of something (gel, chew, beans, etc.) about every 45 minutes. If I wait much longer, I crash. I’m struggling to find something I tolerate, though. My body likes a low carb diet day-to-day and kinda rebels against the sugars that fuel my runs. It’s a work in progress. If anyone has suggestions, I’d love to hear them!
I usually start the day with toast and peanut butter then a bit of caffiene via coffee or tea just before running the long run. Either a gu of somesort or a performance drink in the camel back is all I usually need and can take during the long ones! Every 20-30 minutes after the first 50-60 minutes is accomplished. I back off if my stomach starts to feel heavy or my energy is just fine.
I struggle to eat much before I run, usually go out on an empty stomach if I can, but if I know I am going to do a harder run, I save it for later in the day and make sure I have some caffeine first…specifically Mountain Dew!
I had Blackberry Gu during my last half. Sometimes I bring along some gummi bears too.
I am just starting longer runs…I have never took any food or water with me. I am ready to hear what to bring…thanks mothers!
GU Chomps as it takes me 5 miles to pick them out of my teeth, good distraction.
Will also cut a Cliff bar into smaller pieces and keep them in a bag in the pocket of my water belt- after one hour of running, they save me!
I haven’t made it to a “long run” yet, but I am working on it! The most I’ve done is 5 miles. But, a half marathon is in my future, so I am going to have to start experimenting with things like GU.
I have a standard routine: If I am running for more than an hour and twenty minutes, I use GU and some blue sports drink (blue is the best flavor). The GU comes every 45 minutes, and I alternate between espresso love and vanilla bean. If I am racing, I always take a GU 10 minutes before race start. If the race is longer than a 10K, such as a 10 Miler, I take one GU around the halfway point. If I am running extra long or racing long, I often carry some sports beans for an extra pick me up here and there.
Gu for me anytime I plan to run over an hour. I am usually pushing the kids in the double jogger as well so I feel like that requires more calories somehow.
About 45 – 60 min before a long run I’ll eat a piece of whole wheat toast with peanut butter. After 5 or 6 miles, some G2; 10 or more miles, I’ll eat some fruit snacks or peanut m&m’s. Like a previous poster, I don’t want to spend money on “special running snacks.”
I am really struggling with this myself. Currently I am doing a sports drink, which I didn’t have before. I always have GU with me, but I never seem to find the “right” time to have it. I think I need to make time, because some days I get a little dizzy– oops!
I am really enjoying honey right now when I do my long runs. It’s easy to get down without any water since I am awful about carrying water with me. But, I also take GU and Cliff Shots. Usually I try and take something before I run and then before I start to feel tired during my long run. Works out.
So far I haven’t been eating anything on my longer runs! I need to start though – I have recently started running for over an hour and while I finally started bringing a water bottle along, I haven’t started eating anything! I am training for a 15k and then a 1/2 marathon, so will need fuel!
I need to figure this one out since I’m training for my first half marathon. Right now, when I know my run will be about an hour or more, I eat a mini-Clif bar (100 calories) while I’m gearing up for the run. I usually take either a few Honey Stingers or some Powerbar Gel Blasts after a couple of miles and then again in another couple of miles if the run is that long. I know that gets me through 6 or so miles, but I have no idea what I’m going to do when I’m going longer.
And I always carry a water bottle with me now. Maybe it was the hot Texas summers that got me into this habit, but I feel lost without it now.
1 slice of pb and banana toast about 1/2 hr before long run, then Gu every 5 miles while running…works the best for me! 🙂
I try to take in some calories every 45-60 minutes. On a run that is going to be longer than 90 minutes. During my last marathon training it was my goal to get myself to eat the gels and not gag. Glad to say I made it. I mix it up with sport beans and gummy gels (clif shots, chomps, and stingers).
PS – if I won this I would totally share with my TNT teammates! 🙂
I’m all over the place with my eating habits on my long runs. I still haven’t figured out what works for me yet.
I usually take the Vanilla Bean Gu gel or the Powerbar energy blast gels during my runs that are longer than an hour. Then I take them every 45 min. or so.
I gu/chomp before a marathon then at around mile 3 or 4 then every aid station after that – about every 3-4 miles. For a half I go about every two miles, maybe a bit more at the half way point cause I usually have a huge energy dip there, which can really stink on an out and back run. I also like to do some nuun on the hotter days – a little flavor, but not over the top and the bubbles feel good compared to water.
I generally eat gels on a run. It used to be that I’d do one at 45 or 60 minutes and every 30 minutes after that, but I don’t need as much now (or so it would seem). For Saturday’s 10-miler, I had a gel at the 5-mile mark and that was it. When I run a half-marathon, I’m thinking I’ll do one at miles 4, 8/9, and maybe something at the end depending on how I feel. My favorite flavor used to Java Jolt, but my youngest reacts badly to caffeine (read: does. not. sleep! which is really awful when I’ve been on a long run and really want to go to bed at a decent hour) and so I’m avoiding caffeine until she’s weaned.
Sometimes I’ll bring along a Luna or Clif bar instead and just nibble on them whenever I’m feeling a little hungry. I doubt they’re good fuel for the run, but they give me a psychological boost.
Nutrition is my biggest frustration! I know I can run a half marathon on only water, but I’m sure I’d feel better & faster if I could consume something, and it seems like everything you read on the subject just says: Try out different things and see what works for you. WHAT different things? What’s the difference between all those gels & blocks & chomps & whatsits? I love the idea of real food, but can you really eat a fig newton while running? Or do you stop and walk? I think I must make it more complicated than I need to.
I absolutely love Gu. I never leave home without it on runs longer than 4-5 miles!!
I’ve been trying the chomps during my long runs (8-10 miles) but can only get down a few because I have a hard time trying to suck on them and run at the same time.
Still experimenting, but so far Gu and gummy bears are my favorites. Blueberry Pomegranate is my favorite Gu so far but I haven’t tried the coffee or chocolate flavors yet. So far I have been using one Gu every 3-4 miles and gummy bears occasionally the whole run.
I’m really good about what I eat before and after any run, but am completely naive about what to eat during longer runs. The only thing I’ve used as fuel on a long run or during a duathlon is a small handful of dried cherries. My friends worry I’ll end up in the bathroom if I have too many, but so far so good. Maybe it’s time to expand my horizons….
On long runs I break the run up into 2-3 mile chunks and alternate between a few sport beans and hammer gels…all washed down with water. I also stock my water bottle with nuun! I’d love to try some new gels…just to mix it up a bit. 🙂
If I am running for longer than an hour, I take my first GU around 45 minutes into the run. I repeat about every half hour. I have tried Power Gels and they are okay, but I don’t like chewing them and having little pieces stuck in my teeth. GU goes down easily! I also keep water and Gatorade in my bottles.
I always eat a bowl of oatmeal and a banana within an hour of starting my long runs. I take a drink of glacier freeze gatorade at every mile. Depending on how I’m feeling, I’ll start gels, only vanilla ones, between 3.5-4 miles. The longer the runs are, the closer my gels get. It seems like a lot, but I don’t struggle. I can comfortably do my long runs on this schedule.
I always eat steel cut oats before a long run, and then I go back and forth between Clif Shot Blocks (one each mile) and GU after every 45-50 minutes. I also carry a Camelback with water only.
On my longer runs (over an hour), I have a banana before heading out the door and then will fuel with GU every 45 minutes (or a little sooner if I am a little sluggish). I also usually grab a pack of my son’s “gummy fruits” to chomp on along the way too. I always have to hydrate along with my GU, though. Then I usually try to hit a good balance of carbs and proteins post-run. Vanilla Bean GU is one of my favorites…like a milk shake!
I’m a newbie runner, so haven’t done anything beyond 7.7 miles yet. I had a yogurt and a granola bar before running. I am very interested in reading all of the responses and have plans to purchase some Gu before my long run on Sunday! I’ll try it out!
Anyone who can help me find the Luna moons…I would be eternally grateful. I haven’t been able to find them anywhere (in NorCal) for at least a year. I like Sport Beans on a long run, or Hammer Gel in Apple Cinnamon. For a long trail run/hike, I’ll bring trail mix and an orange in the CamelBak.
My goal this year is to fuel well. I have been running half marathons on sheer willpower and the water and gatorade at the aid stations.
On a run longer than 6, my running buddy and I will split a Gu. Half is so much easier to stomach than a full one. During our half last weekend, we split 3 Gus and that seemed to be enough. I typically will eat oatmeal about one hour before a long run too.
Just subscribed to the eat while running theory and did great with both half marathons……I am planning on a Gu every 5-6 miles during training runs, and the same on race day.
I’m not real good at eating on long runs. My stomach often revolts, even though I need the energy. I need to do some experimentation to find the perfect recipe for my body 🙂
before my run its a GF waffle w/1TB pb or almond butter and a banana. I had no fuel but carried water for my 9 mile progression run but anything over that I fuel at about an hour and every 45minutes after with Honey stingers chews or cliff shots.
For a run 10 miles or less I eat a Luna Bar (smores flavor) as I’m walking out the door. On a 10 run I eat a piece of peanut butter toast then a gu at each 8 miles. Then I get coffee and breakfast with a friend after 🙂
Banana and Gu are my go-to choices!
I just tried last Sunday to eat during a long run. First time eating something during a run ever. It was some kind of gummy square thing, shot block? Can’t remember, I bummed it off my husband. Taste wasn’t bad, kind of like a gummy bear, but the best part was my stomach took it just fine. And curiously, my stomach didn’t have the pains AFTER I stop running that I normally do. Usually when I run longer than an hour, about 30 minutes after I stop running I have the WORST stomach cramps. Yuck! Now I’m beginning to wonder if it has to do with me not carrying water/food on my long runs?
I am like you and live on the edge, and generally do not eat much. I am just beginning to experiment with regular fueling during long runs at about every 30 minutes, like SBS…actually just bought myself the GU variety box…could use some more!!
I usually eat a gel or two when I’m running more than 10 miles, but I rarely fuel before I run. I will eat a bar or a banana before I race, though. I should probably do some more fueling experimentation.
My long runs are generally in the 10-14 mile range. I like to eat a bowl of cereal before I go out, and at least one Gu during the run (almost always a Vanilla Bean flavor). I wouldn’t mind taking more than one Gu for the longest runs, but I have to drink so much water when I eat one to avoid cramps that it is difficult. I am limited in the amount of water I can bring.
I’ve never eaten on long runs, even though I’ve gone 8, 10, and 12 miles. I do banana and peanut butter toast about 15-20 min before a long run, then a vanilla bean power bar and blue gatorade after. If I drive to my run route, I may swing through Sonic on the way home for a blue powered slush 🙂
I’m thinking I could really pick up my performance by cracking the code on in-run fueling. Just seeing all these comments has been really helpful! Great topic!
I am trainign for my first half marathon (only 5 weeks to go!), and I have discovered that I need to eat something (I actually use GU plain, and chocolate, but I haven’t tried the other flavours!) at 30 minutes and 60 minutes (for a 16km, 1 hour 45 minute long run), adn I won’t run low on energy.
I need to eat them abotu 15 minutes before my legs are tired, so it took a bit of experimentation to find the right timing.
I have been using the lemon/lime Cliff Shot Blocks for a few months now. They are easy to get down. However, they are only 33 calories per block.
Gels fight back in my stomach if I have to take more than one. I have had great success with Power bar recovery bar cut into bite sized pieces and put in a snack baggie. I will either carry it in my fuel belt (I hate having to wear a fuel belt) or for a race (such as the MCM) I pin the baggie to my shirt under my bib and leave it unzipped so I can reach in and get a nugget when I need one.
I fuel with GU starting at mile 4, then every 3-4 miles after – and recently starting carrying a Cliff bar to eat on longer runs (10+) and eat half at mile 12-13 or else I am starving by mile 16.
For long runs, I try to eat a small bagel with almond butter and 1/2 a banana about 30 minutes before I run. Then I use shot blocks every 45 minutes during the run and sometimes a GU at the halfway point.
I gu on my long runs, I had my ah ha moment during my second half when I actually hydrated and ate, and couldn’t believe the difference in how I felt. Astonishing!!!
I like to eat peanut butter and jelly or an english muffin with peanut butter. It gives me the fuel I need to keep going. And add a small handfull of M&M’s afterwards and it’s a winner!
English muffin with peanut butter 1 hour or so prior..
Cinnamon roast almonds are my favorite right now during runs. I appreciate the food break because it kind of breaks up the monotony a bit. Gu Chomps are good too. I try my best to beat the wall and eat about every 40-60 minutes… Otherwise I charge into that mother!
Chocolate covered raisins. They’ve got tons of calories and taste good.
I am partial to Jelly belly sport beans . . . . it really does not matter the flavor, I like them all. But, after reading many of the comments, I may have to start fueling with one of the foods that is forbidden in the house (because I will eat them ALL) . . . chocolate covered almonds!
I am a GU devotee! I follow the basic rule of every 45 minutes. Pre long run is instant oatmeal or pb and banana. The oatmeal is best, though. 45 minutes or 4 miles, whichever is first, I GU. Repeat for however long the run is. Over 10 miles I will mix it up with chomps. This has not failed me yet!
Fave flavors: chocolate, choc mint, vanilla bean, jet blackberry, blueberry pom chomps
I am such a creature of habit! I eat a banana and a piece of whole wheat bread with peanut butter an hour before any long run (9+). I will eat sports beans about every 35-45 minutes and drink flavored coconut water throughout my run. I have not tried the gels, Gu, shots or brew yet. As I have my first marathon this year I am going to have to experiment with some of these options to find out what works and what doesn’t.
Gummy Bear and Cliff Shots in the summer. In the winter they freeze and are very hard to eat. For the winter it is usually a gel of some kind. I usually wait to long to take the nutrition, but after I do I usually feel great.
After hitting the wall in my first marathon, and many long training runs, I never wanted to do another one. This last time, I experimented with eating while running, and found if I take in a mix of protein and carbs it works really well for me. I felt great for every long run and the full marathon. I used a mixture of Powerade Gel and Clif Roks. The combination was like magic to me! I highly recommend giving it a try, Dimity, if you are supposed to take in 400 calories an hour!
I LOVE Chocolate GU. At first I was a bit concerned it would be too sweet during a run… but NO! It was delish! Quite honestly I’m half tempted to eat when I’m not running. Sick, right? 90 minutes seems to be my standard wall. Anything past that and I need a little boost.
So far, I’ve never eaten (or drank) anything on a run… but my longest run is 10K, taking about 1 hour. I might down a 1/2 luna bar just before starting and I make sure I’m well hydrated. I’m just starting to train for a HM, so things might have to change!
I’m generally a Gu Chocolate Outrage girl, but on my longer runs (during marathon training), I must admit I do often experiment. Twizzlers, dried pineapple, fruit snacks (when I’m desperate, I raid my kids stash) and, for runs over 18 miles…my running partner and I often stop for a glazed donut at Dunkin Donuts midway. Nice donut and a REAL bathroom break makes anyone feel like finishing up those miles!
I have to mix salty with sweet, so I usually have sports beans and pretzel M&Ms.
If I’m running at least 6 miles, I “eat” a Mandarin Orange GU about 15-30 minutes before I leave. If my run will be at least 8 miles, I have another M.O. GU at mile 5 and mile 9.
I don’t eat anything during runs less than 9 miles, over that I try to fuel every 30 minutes, usually with GU, sport beans, or shot bloks. I’m not too particular about things, but I do like the chocolate gels the best. I never feel like I get the fueling thing quite right though…
I have been try to eat more both before and during runs – I LOVE my GU chomps in Cran-apple, just plain GU, espresso love and vanilla bean.
I have been experimenting more – notably with Gatorade Endurance. I also love pretzels when running.
I really need to expand my stomach if I want to run an ultra this year.
I’ll have an Accel Gel (love these way more than GU…they have 5 grams of protein compared to 0 in GU and they seem to help better with endurance IMO) 15 minutes prior to a run that is going to be over 6 miles. Then I’ll bring more Accel Gel’s to eat every hour or so I am running. I hate anything I have to chew while running…I feel like I can’t breathe if I have to chew and I don’t stop running to fuel up. I also bring Accelerade to rehydrate..it also contains protein…it’s my fave rehydrator! If it’s going to be a really long run, i.e. half marathon or more, I prefer to eat peanut butter and banana, possibly an english muffin and peanut butter a couple of hours before my run.
Wow this comes at an interesting time for me-I’ve been really struggling with nutrition. I usually “eat” a Gu (vanilla bran) before a long run (on top of a big bowl of oatmeal anot 2 hours before)…then suck down 1 every 3-4 miles depending on pace/effort (hills). I’ve never crashed on a long run. I think I don’t get enough calories on regular days….
I’m a huge fan of Gu products. The day before a marathon or a long race, I hydrate throughout the day with 1 or 2 bottles of Gu Brew (Blueberry Pomegranate, my fav.). Race morning, I typically eat a banana and a piece of toast with peanutbutter, accompanied by more Gu Brew. Right before the race I have some Chomps, then during the race I consume a combo of Gu gels (Roctane Blueberry Pomegranate ) and Chomps every 5-6 miles. Afterward I suck down their recovery drink along with a handful of almonds.
A banana about 1/2 hour before and Gu about every 45 minutes after I start are my go-to choices.
I usually use GU on my long runs. In my first full marathon, and first 3 half marathons, I ate whenever I felt like I needed to – like when my energy was waning, and they were all a struggle. Then at the Disneyland 1/2 marathon, last Sept, I consumed GU’s on a schedule, every 40 minutes, and all I can say is WOW! I PR’d, by 4 minutes and ran it 20 minutes faster than my previous 1/2. Then at the Nike Women’s Marathon (my second full) this past October I did the same thing and shaved 22 minutes off my previous (and only) marathon time. So, now I’m a big fan of eating at regular intervals. And, for my GU is the best way to go, especially Chocolate Outrage.
My running club runs right at 6pm which is my family’s dinner time. I’ve learned to eat 1/2 of a PB&J about 1 to 1.5 hours before the run then I have a gu (so far I’ve only tried the Cliff ones) 45 minutes into the run with a bottle of water. It can keep me going for another 1/2 hour. Then I have more real food and water when I finish. Something like nuts and oranges work well for me. I’m looking to do a 10 miler or 1/2 marathon this year (up til now a 10K has been my longest race) so I definitely need to learn more about nutrition on the longer runs. Very glad to have found your blog.
Carolyn in NC
After years of trying the “normal” stuff and suffering pretty badly with stomach issues I was really worried about my marathon training and surviving the longer runs, let alone the actual race. I stumbled upon Heed when I ran out of other stuff and filled a bottle with a sample pack from a ski race. 6 miles into the 14 mile run and suffering my usual stomach issues I started in on my bottle of Heed and it all disappeared….no more stomach issues, a sweet kick, and the rest of the run was perfect.
I then added perpertuem to the mix for the longer runs…I thought there was no way I’d ever be able to drink the stuff, but when it was time to, it was exactly what my body craved and I kicked through that 17 mile run like nothing before.
Not sure if I really work well with other recommendations the Hammer folks make about nutrition, but Heed and perpetuem are my on the run nutrition sources of choice for now…come on, who wouldn’t want to avoid the runs while running? LOL!
Oh and chocolate milk at the end of a long run…YUM!
I am new to this long running business (first half is the end of next month). Last week I ran 10 miles and only had water with me. I am thinking I need more though because I was STARVING when I got home and ate way more than I should have (in the form of key lime pie no less). Plus, I did hit a wall of sorts around mile 8.
I usually don’t eat before a run less than 8 miles. More than that I will eat something little, and eat along the way. A few bites off something every few miles, or when I need that added boost. Never a timed out thing, maybe I should work on that.
My long runs last year were all with Team in Training, which meant that there were handy-dandy little refreshment tables set up along our routes. In spite of that, though, I pushed myself too much and too often, calorie-wise.
I tried lots of different food combinations, but the best for me is GU and a banana before I head out, and then GU every 45 minutes. Even that isn’t enough sometimes, depending on intensity, but like everything with my running, my nutrition is a work in progress.
Bananas!!! Bananas with peanut butter, bananas with cottage cheese, bananas whizzed into a smoothie with yogurt!
I just downloaded an iTunes version of the book about the guy (Dean) pictured above. It’s called 50/50. I got it to keep my mind company while doing my long runs or for the days I have to run inside. So far it is pretty amazing. I am only about an hour into it and he is on Marathon #3 but I am hooked! Would recommend it to all runners!