Monday, March 18, 2013

Fueling

I had no idea about fueling while running until a few years ago.  I hadn't run over 7 miles at that time so it wasn't the biggest deal.  However, now that I've experimented a bunch with fueling, I absolutely can tell the difference during a long run with fuel or without.
 
Half marathon - September 2012
What do you I mean by fueling?  I like to eat/drink a little something while running depending on how long my run is. 
 
It really all depends on the length of the run.  Do I have to fuel during a 6 mile run?  No, but sometimes I do.  Generally over 6 miles is when I start to fuel because my body starts to need something.  However, if I know I'm running let's say a half marathon, I'll fuel every 4 miles just to keep my energy high!  Also, if I'm running over 5 miles, I always wear my fuel belt with the mini water bottles at the very least.
 
Here are some examples of what I've eaten on past long runs:
(I've linked everything so you can get right to these products if you're in the need!)
 
 
 
 
 
 
Water with nuun tab (electrolights)
 
 
For my first half marathon, I drank some gatorade and ate an entire Mojo Cliff bar at 6 miles and it helped me SO MUCH.  I literally felt my energy level rise.
 
 
For my first (and only so far) marathon, my husband I took in a gel every 4 miles along with 2 granola bars along the LONG journey.  The thing about gels is sometimes I feel sick if I eat too many of them because they are quite sweet. 
 
Now another time in the dead on winter I ran 18 miles and only consumed probably half a gatorade and half a granola bar throughout the whole 18 miles because I just couldn't stand the thought of eating (stomach wasn't feeling it!)
 
Fueling is definitely something to experiment with because everyone is different.  Lately, I've just had Cliff Gels (mocha is my favorite flavor) and a nuun tab in one of my water bottles.  I tend to be the type of runner that needs to fuel or I get a bit spacey sometimes, but that's just me
 
In my research, I've learned it's most often recommended to take in fuel every 45 minutes of exercise.  Of course it's what works best for you though.
 
Do you fuel while running?  If so, when do you start fueling?

14 comments:

  1. I just started to do this. I usually skate for one to two hours, and if it's two, I'm famished at the end of my skate. Sometimes I feel too hungry to really work for the last half an hour or so. So last week I ate a Larabar after an hour and a half, it really restored my energy.

    ReplyDelete
    Replies
    1. aww you make me miss figure skating. I think that's so awesome that you skate!! I remember spending hours at the rink. Larabars rocks!

      Delete
  2. Well, I'm not a runner in the slightest, but I've never been a fueler. Even when I was a competitive swimmer, or biker. Just could never stomach it. For some reason, exercise just totally turns my appetite off and if I ever eat before workouts or practices I would get SO sick. Bizarre haha, it's probably better to fuel. Oopsy.

    ReplyDelete
    Replies
    1. I know what you mean. Sometimes I really cannot handle any fuel...That's awesome that you were a swimmer!

      Delete
  3. My goodness.....over 7 miles! That's a long way! While I can't relate to running on a regular basis (someday I'd like to do a 5K; that's not too bad....I think!)I do know that I HAVE to have my breakfast before I work out! Whatever I choose for breakfast, it ALWAYS includes an apple with sunflower seed butter to go with it!

    ReplyDelete
    Replies
    1. I've got to try this sunflower seed butter mmmm

      Delete
  4. 7 Miles...I think I might die! But I do love Luna bars while I'm hiking, great fuel!

    ReplyDelete
  5. I used to never fuel (like my previous half pr was set when the last thing I ate was a small dinner the night before!), but this last half I started taking half a gel midway and it seems to help. I still can't stomach much, but am working my way into it.

    ReplyDelete
  6. Wow - I can't eat *at all* while I'm running. I tend to have something about an hour or an hour and a half before running (like 1/2 a larabar or a banana/apple and some nuts) and then something after. Anything more than 5km I wear my water belt with water and coconut water and anything longer than 10km, I will bring a Cliff gel shot.
    Sounds like you know your body though and have it down to a sicence!

    ReplyDelete
    Replies
    1. Sometimes I can't eat anything...it really depends on the day. I try to eat simply because I start to feel low energy. I've never tried coconut water - I need to give that a try!!!

      Delete
  7. I'm not a huge distance runner by any means, so this kind of fueling isn't an issue for me. I'm amazed at how much preparation, thought, and experimentation goes into it, though!

    ReplyDelete