Proper diet before extended runs

[Mike]

Hi guys,

I'm a former regular runner getting back into the swing of things after a 10-year layoff. Although I haven't ran competitively since high school (I'm now 31), I've stayed fit by playing competitive sports like baseball, hockey and ball hockey.

I have a few questions regarding what I should be eating prior to a fairly long run. For example, If I ran a half marathon, what would I eat the night before or more importantly a few hours prior to the run?

Also, even though I'm able to complete most runs without wanting water, should I always be consuming it regardless? Perhaps somebody could put me onto a book that would help me with my questions. I've always been fit and running has come easily. However, I'd like to know more about proper water intake, diet, etc.

Thank you very much.
Mike

[Jane]

Welcome Mike!!! 

I can give my answers - whether they are right or not, well, everyone has different ideas and different bodies, so you will get various opinions.

What to eat before a long run?  It depends.  Some people eat nothing, some people eat a power bar, some people find oatmeal works well.  I always eat either a bagel and cheese (I have to have carbs AND protein) or toast and cheese.  And a glass of orange juice.  I don't know how people can go out and run without eating anything!  But I am a regular breakfast person.  So, I think you have to experiment and see what works for you, depending on your body and what you can tolerate. 

How far before to eat?  I am known for eating pieces of bagel at the start line, so I am not a good one to ask.  I think it should be at least an hour before though so that you don't have it sitting in your stomach undigested.  This too varies from person to person. 

What distance of runs do you complete without water?  If you only learn one thing -- and it has been taught to us by Sandy from day one -- it is hydrate!!  I've been running with Sandy for eight years now and since Day 1 she has said to carry water.  We carry it on our training runs and we especially do during our races.  I do even for a 5K.  I made the mistake once of not doing it, and it was the longest 5K race of my life!!  There was no water stations.  Don't rely on the race organizers to have water available -- NCM last weekend is a good example.  Apparently they couldn't keep up with the demand.  Sports drinks are a good alternative to water too because they have electrolytes in them.  If you drink TOO much water, it's not a good thing either - as you can deplete the electrolytes in your body and end up dying if it gets really bad.  I don't remember the technical term.  I used to drink about a 500 ml bottle of water for every 5K in the summertime.  I don't drink quite that much now, and I also will drink cytomax (electrolytes) instead, and also take gels every 30-45 minutes which also have electrolytes.

Sandy may have some suggestions for books.  Runners World magazine has lots of articles that may pertain to this too or you might find something on their website.

[julie]

you know what I disliked most about the water in Ottawa?  Towards the end it was WARM!  I mean VERY warm!  I was out of my own water so next time i'll take more.  When it's hot I freeze half the bottle and top it up before I go out because last week in Ottawa I would have PAID for a COLD drink of water during the last couple of k's!  And Jane, you're so right about everyone being different.  My advice is to experiment and see what works for you.  That's how I learned what I need to eat and how long before I should do it.....pure experimentation.  And Sandy is a TON of help!  Try the library too....I took out a great book last year and learned lots from it!  And it's free! 

[Sandy]

Jane you could be a coach!!  Right on with everything.  Julie is also correct in that you have to experiment with what works for you.  Document what you try and then how you feel energy wise, time running, bathroom issues etc. and over time you will have a clear picture of what you can eat and not eat.  Doing ultras I have learned to eat anything while running.  Just remember that carbs are your immediate fuel (gels, gummies, jelly beans) and any protein or fat that ingest will not be available to your system for 30 minutes to an hour.  Water is essential.  Dehydration is the number 1 sapper of energy and will ensure a tough day at best, a DNF at worst.  Jane mentioned hyponatremia which is fancy for diluted blood.  Sweating rids the body of electrolytes, adding water hydrates you but dilutes blood sodium.  Symptoms mirror dehydration and can cause coma or death.  This is why Gatorade like products were invented.

Hope this helps.

[SNOWRUNNER]

dont eat fig newtons...

[ShoppinShannon]

What a coincidence, I was just in the store yesterday, telling Sandy my dillema that I had.  Tuesday night I went for a run, and if you all remember, it was extremely hot and humid.  I had drank well over 3 liters that day before going out (how do I know this?  believe it or not, I measure my water everyday).  Anyways, by the end of the run, I was so defeated by the heat and had emptied all the bottles on my waist.  I'm sure I only ran 5k, not much.
When I went home, I drank more water but I felt I couldn't get enough in me.  I felt drained and went straight to bed.  The scary thing was when I woke up in  the morning, to discover my fingers looked like sausages, my face was swollen and I had a heck of a headache.  After about noon I was beginning to feel better, this is when I walked into Tri and Run and mentioned this to Sandy.  She had mentioned that I should add a tsp of salt in my water.  So, instead of that, I'm going to give Cytomax a try instead.  Creepy!

Jane mentioned hyponatremia which is fancy for diluted blood.  Sweating rids the body of electrolytes, adding water hydrates you but dilutes blood sodium.  Symptoms mirror dehydration and can cause coma or death.  This is why Gatorade like products were invented.

[Jane]

That is scary, Shannon.  How long did it take for you to get over it??

Very funny Dave!  Mike, you will have to come running with us some time so that Dave can fill you in about how fig newtons are NOT a good carbo loading food the day before a race!

[Mike]

Thanks everyone for the great information. I really appreciate the guidance.

It sounds like experimenting with foods prior and during a run is the best bet. I'm sure I'll find what works well for me that way. I'll be sure to consume water on my runs, regardless if I'm wanting it or not. Perhaps, I used to be a camel in a past life?

Right now I'm getting my weekly mileage up and starting to follow a plan to prepare for running a half marathon, probably The County event. With these great tips I'm confident I'll be more than ready for the challenge.

One last question, if I could. Does someone know of a good 13.1 mile run in the Belleville area to train for the half marathon?

Thanks again for the great information. I will certainly stay clear of the fig newtons!

Mike

[SNOWRUNNER]

Thanks everyone for the great information. I really appreciate the guidance.

It sounds like experimenting with foods prior and during a run is the best bet. I'm sure I'll find what works well for me that way. I'll be sure to consume water on my runs, regardless if I'm wanting it or not. Perhaps, I used to be a camel in a past life?

Right now I'm getting my weekly mileage up and starting to follow a plan to prepare for running a half marathon, probably The County event. With these great tips I'm confident I'll be more than ready for the challenge.

One last question, if I could. Does someone know of a good 13.1 mile run in the Belleville area to train for the half marathon?

Thanks again for the great information. I will certainly stay clear of the fig newtons!

Mike

Hi Mike, yep i know all the good places to run in Belleville, anywhere from 11 to 50k runs, hills or flats, Belleville is my play ground, if you wanna do a run together just PM me and i will show you all the neat places to go, if your training for a 1/2 i can help ya there..ok??, David Storey..

[Robyn]

Hey Mike.  You really have to try the PEC marathon.  I ran it the last two years and it was awesome.  The scenery is beautiful, the volunteers are great, the locals are so supportive and time just flies by.  It's a relatively flat course so that makes it nice.  I don't like to run on pavement too much, so I stuck to the shoulders for most of it.  It was nice having the choice as to what type of surface I wanted to run on.

Good luck in your training.

[Sandy]

Question Mike.  What training program are you following that would have you run the race distance in training?

[julie]

sandy, you asked the same question I did....why do people run the full distance of a race that they're training for anyhow?  I'm just curious...am i doing something wrong because I've never used a training program that requires you to run the whole distance.  I always figure save that energy expenditure for race day!  But i still talk to tons of people (at races) that have done the entire distance once, and sometimes twice (!) before race day.  I assume you don't recommend that either??

Julie

[SNOWRUNNER]

Question Mike.  What training program are you following that would have you run the race distance in training?

I did that once Mike, its not great, im training for a 50k race in Sept., and the furthest run is 37k, you dont need to cover the distance, if you want you can run with me on my shorter runs, the company would be cool.Dave.

[Sandy]

You are not doing anything wrong Julie, and no you don't need to cover the distance before race day.  I find people do this as a confidence booster but don't realize that it plays a toll on the body, one that is rarely recovered from by race day.  If you are not fully recovered you can't perform at your maximum and you may even go into race day injured.  So Julie you keep doing what you're doing.

[Mike]

Hi guys,

Thanks for the additional tips. Sandy, the program is a basic one I found on the Internet that includes running the half distance two weeks before the race. However, your view on this makes complete sense and I will avoid doing that prior to the event. In fact, I've read a few articles that state this is a no-no as well.

Dave, thanks for the invite. Right now with work committments and playing sports twice a week I'm finding evenings are best for my runs. I truly appreciate the offer and hopefully when my schedule calms down a bit I can get out for a run.

Robyn, I think the PEC half will be my "event" of the year. I love the area and have spent most of my 31 summers on scenic West Lake. Sounds like a great race.

Once again, thanks everyone for the information and encouragment. I stumbled upon this site quite by accident and I'm amazed at how helpful and friendly the users are.

Mike