Refueling on Long Runs

[Brummy John]

I don't know if this topic has been discussed before but what are your views on refueling during long runs/races?

For my last couple of long distance races (>20 miles) I took on lots of carbs during training runs. Typically I'd start with jelly babies, then a banana, have a sports drink to wash it down and top off later with a Mars bar as special treat for dessert. All ate while running. Then on the day I ate similar (though I hated the sight of those little jelly kids by the end).

In am wondering whether this is a good or bad habit.

I understand you need to refuel for long distances, else as fit as you may be you just run out of energy.

On the other hand, if you get into the habit of taking on all this sugar along the way you become dependant on it to go the course. You have to carry it and will your body learn how to burn fat if you go wussy and keep feeding it sugar every half hour or so?

So is best to avoid jelly babies etc. during training unless you really need them? Or is it too late once you feel you need carbs?

Views welcomed ...

[JohnK]

I use SIS gels usually one every 6 mile or thereabouts, jelly babies/sugar is fine up to a point but you also need to be taking care of the electrolytes in order to control cramps etc.

You also need to pay attention to your hydration and for this i find there is nothing better than plain old water.

For me i find it best to never get to the stage where i am hungry or thirsty because if i do then it is to late to pull anything back.

So basically Ii will graze on nuts, raisins ,Apricots as and when, use a gel at around 6 miles and use water that i carry in a run- aid bottle as i need it.

The above has worked for me over distances up to 60+ miles, but we are all different and need to experiment to find what works for us.

I am interested to see how others approach this.

Good Luck

[Egglett]

HI - I am new to the site but wanted to just say that whilst I havent done run's off road long enough for needing fuel YET I do long road runs

I started off with things like jelly babies.. but found as my runs got longer I couldnt stomach them.. nor sports drinks.. made me feel sicky

What I use now is SIS Gels (GO isotonic) and plain old water a small amount of glucose powder in the bottle

Seems to work.. but really interested to see what people take off road

[XRunner]

I don't know if this topic has been discussed before but what are your views on refueling during long runs/races?

Views welcomed ...

You could organise your runs to take in every local pub on the route.

Make sure you take sufficient funds or be prepared to do a runner when you leave

[JohnK]

You could organise your runs to take in every local pub on the route.

Make sure you take sufficient funds or be prepared to do a runner when you leave

I just Knew i was doing something wrong, but then the distance between Dungeon Ghyll and Wasdale head my be a little to much without sustenance in between

[NotOnUrHelly]

Dates coated in the powder you get on bon bons (flavour optional) always works for me. Dates are rocket fuel and much longer lasting energy than Jelly Babies

[david]

Dates are rocket fuel

In more ways than one in my experience.

[Widdy]

I will have to try the dates! The Gels are OK but they can get a bit messy plus you need a drink to wash them down.

[clodhopper]

Mini jaffa cakes. Always carry 'em. They're the biz!

[Thatusernameisalreadyused]

Dates coated in the powder you get on bon bons (flavour optional)

Where do you get that stuff - is it just flavoured icing sugar?