Fueling Methods

Starting Out

Three years ago I was vigorously training for my first marathon. I had no clue what I was doing - which left me open to everyone's advice (good, bad, idiotic). 

When I was 28, I could leave the house on an empty tank, without even one bottle of water, and complete a 16 mile training run. I had read this was not proper training, which led to countless hydration belts, supplements, and GU packs. I wanted to try everything.

Now

Those days are long behind me; any runs over 6 miles require some kind of snack beforehand. If I'm running over 10 miles, I need water and/or Gatorade with me. If I run over 15 miles I will need some kind of fuel to get me through any remaining miles. Maybe it's because I'm getting older, or maybe my body has become more efficient at burning through its glucose reserves. Whatever the case, I can't go on empty and I need a proper plan for distance runs and races. 

Here is what works for me. I can't promise it will work for you, or that it is 'best practices'. But by now, I've got my strategy mapped out.

Hydration

I am a huge fan on lemon and mint water. I slice lemons and add a spring of mint to my water bottle every day. I try to refill the bottle 4-5x (more the day prior to a race). I have to do this to ensure I hydrate throughout the day. It was always difficult for me to get enough water before I started flavoring it.

I drink coconut water regularly as well. I will usually have a bottle before I go to bed or after a long run (or a bottle when I wake up after a night of  drinking).  It provides the sugar my body needs after I've depleted it.

I'm not a huge fan of sports drinks, but when I use them I prefer G2 (light Gatorade) or Propel. My hydration belt has 2 10 ounce bottles; 1 will have a sports drink and 1 will have regular water.

Nutrition

I remember the first time I ever ripped open a GU energy gel. I was 9 miles in on an 18 mile run. For some reason, I had a vanilla flavored pack. I was expecting something sweet, like frosting or cream inside a doughnut. I was wrong. The texture of the product instantly caused a gagging reflex. My entire body - mouth, throat, stomach and all- rejected the bitterly sweet, slimy, substance. 

I had spent (and wasted) about $30 on a couple boxes of this garbage. I've been on a mission ever since to find race nutrition that actually works for me. Here is what I have found.

Honey is a lifesaver. I LOVE honey. It's the same concept as GU, but it tastes good. Honey is instant energy. I had read running advice that suggested running with pieces of bread (or bagels) dipped in honey for an energy boost. While this is a good idea, the logistics of carrying chunks of bread is not simple. Also, I'm not a fan a trying to chew, swallow, and digest large, dry pieces of bread while running. Cut out the middle man, reap the benefits. 

These little bears pack 60 calories, but with 32 mg of caffeine they are a perfect mid-run booster. I usually eat half a pack mid-run, as the caffeine can be intense and cause stomach cramping. Regular gummy bears are also a runner's friend too; they just pack more calories and can be difficult to digest while on the run. 

Supplements

Again, I've tried it all. Salt pills, energy pills, quercetin etc. Some with not so pleasant side effects...

I now only run with PERQUE's glutamine pills - Endura Pak Guard, and a few Advil. I've been using Endura Pak since I first worked for PERQUE almost 7 years ago. They provide mental and muscle clarity that help me overcome the toughest of runs. I would recommend it to anyone participating in endurance events or sports. 

Post Running Fuel

I gave up regular soda nearly 13 years ago, when I was 18. I could count on one hand how many times I'd had a regular soda, until this year. Nothing, absolutely nothing, is better than a full calorie Coco cola after a long run. I used to swear by beer. Sorry beer ; you're on the bench. Sugar/hydration replenishment comes first these days. I instantly feel better after having one.

Hope you all have found my techniques informative - what works best for your marathon training/fueling plans?

Just a reminder - BRMFRIENDS - 15% off the Blue Ridge Marathon with this code!!!

Cheers and Happy Running!