New runner and half marathon questions (food&training)
Discussion
Hello
I'm doing the Great North Run in September. I've NEVER run before and started on the C25k app on January, although struggling I'm getting out to do 3 runs a week, am up to 7 miles so far and trying to push it 0.5-1 mile a week. I'll do a long run, a 15 minute benchmark loop and a quick(ish) short run.
My question is regarding food pre run - only last week I've had a small bowl of oats a couple of hours before running, and this seems to sit ok with me, I also run with a camelback and sup water little and often, but is there anything else I should look into? My wife (who has done a few half marathons) suggests gels on runs over 3 miles but looking into it there are loads, and tonnes of alternatives, can anyone shed some light on if I could benefit from them, or what else to try?
Also any pointers with my training would be great!
I'm doing the Great North Run in September. I've NEVER run before and started on the C25k app on January, although struggling I'm getting out to do 3 runs a week, am up to 7 miles so far and trying to push it 0.5-1 mile a week. I'll do a long run, a 15 minute benchmark loop and a quick(ish) short run.
My question is regarding food pre run - only last week I've had a small bowl of oats a couple of hours before running, and this seems to sit ok with me, I also run with a camelback and sup water little and often, but is there anything else I should look into? My wife (who has done a few half marathons) suggests gels on runs over 3 miles but looking into it there are loads, and tonnes of alternatives, can anyone shed some light on if I could benefit from them, or what else to try?
Also any pointers with my training would be great!
Sounds like you have made a good start, C25K is great to get into it.
First question would be-what is your aim? Do you have a time in mind or just want to finish?
And what sort of pace are you doing your runs at?
Oats 2 hrs beforehand sounds good, and if that is doing well so far I wouldn't change it too much. Maybe look more at what you want to take on during the run, and if you need to (are you hungry at the end of 7 miles?).
You might need to take on more food, but make sure you do the same on race day, and if you want to take on energy drinks etc on the way make sure you take and get used to the same ones that will be en route. Nothing new on race day!!
First question would be-what is your aim? Do you have a time in mind or just want to finish?
And what sort of pace are you doing your runs at?
Oats 2 hrs beforehand sounds good, and if that is doing well so far I wouldn't change it too much. Maybe look more at what you want to take on during the run, and if you need to (are you hungry at the end of 7 miles?).
You might need to take on more food, but make sure you do the same on race day, and if you want to take on energy drinks etc on the way make sure you take and get used to the same ones that will be en route. Nothing new on race day!!
cookie118 said:
Sounds like you have made a good start, C25K is great to get into it.
First question would be-what is your aim? Do you have a time in mind or just want to finish?
And what sort of pace are you doing your runs at?
Oats 2 hrs beforehand sounds good, and if that is doing well so far I wouldn't change it too much. Maybe look more at what you want to take on during the run, and if you need to (are you hungry at the end of 7 miles?).
You might need to take on more food, but make sure you do the same on race day, and if you want to take on energy drinks etc on the way make sure you take and get used to the same ones that will be en route. Nothing new on race day!!
Ideally I'd like to do sub 2 hours! I started this journey at 6ft1 and 17stone 10 (I think!) and have dropped just short of 3 stone, so I'm no athlete, and if I'm brutally honest I'll be chuffed to finish!First question would be-what is your aim? Do you have a time in mind or just want to finish?
And what sort of pace are you doing your runs at?
Oats 2 hrs beforehand sounds good, and if that is doing well so far I wouldn't change it too much. Maybe look more at what you want to take on during the run, and if you need to (are you hungry at the end of 7 miles?).
You might need to take on more food, but make sure you do the same on race day, and if you want to take on energy drinks etc on the way make sure you take and get used to the same ones that will be en route. Nothing new on race day!!
Currently I've 10k in 57 minutes 23 seconds, but feel properly pooped after 7 miles and hungry, which, with the half marathon looming is what I need to address.
Thank you!
Good start, well done.
Food is really down to what works for you. Oats is a sensible choice. You can take a gel for a boost as your mileage increases.
Personally I don't run with water, preferring to drink half a litre 30 mins before I run. Water is so heavy to carry, puts me off my stride
Food is really down to what works for you. Oats is a sensible choice. You can take a gel for a boost as your mileage increases.
Personally I don't run with water, preferring to drink half a litre 30 mins before I run. Water is so heavy to carry, puts me off my stride
Sounds like you are doing really well. Keep it up and you'll be ok on the day.
I'm not sure about the gels on runs over 3 miles advice. If you've eaten properly in the day or two before you really shouldn't need to take on energy during the run unless it is well over an hour. You only run the risk of upsetting your stomach unnecessarily in my opinion. Its the same with water, you really don't need it for a 3 or 4 mile run.
Everyone is different, but during a half marathon I would normally just carry one gel, and don't always use it. I would probably have a good mouthful of water 2 or 3 times during the race. If I was running the same distance in training I would probably do similar, but most likely drink a bit more water (300ml ish) in small regular sips. I don't like carrying for the full run, so would probably plan a run where I pass a shop at 8 miles ish.
I'm not sure about the gels on runs over 3 miles advice. If you've eaten properly in the day or two before you really shouldn't need to take on energy during the run unless it is well over an hour. You only run the risk of upsetting your stomach unnecessarily in my opinion. Its the same with water, you really don't need it for a 3 or 4 mile run.
Everyone is different, but during a half marathon I would normally just carry one gel, and don't always use it. I would probably have a good mouthful of water 2 or 3 times during the race. If I was running the same distance in training I would probably do similar, but most likely drink a bit more water (300ml ish) in small regular sips. I don't like carrying for the full run, so would probably plan a run where I pass a shop at 8 miles ish.
ADogg said:
I guess I've got some experimenting to do! Water definitely helps when I go for a plod, but despite trying I can't run with a bottle hence the camelback.
Today's plod was a cross country 6.25 miles with tonnes of hills etc and I'm laying here broken!
I'm working up to a half marathon (Basingstoke Half in October), with the ultimate aim to be able to do the marathon in 4 hours. Water definitely helps me too, especially running in the heat that we have at the moment. I did a 10 miler just over a week back, and the heat was ridiculous. Carrying a water bottle in the hand felt awkward (and surprisingly tiring), so I'm going to be starting some training runs with my camelback.Today's plod was a cross country 6.25 miles with tonnes of hills etc and I'm laying here broken!
With regards to fuelling:
Read all of the theory. Read all of the advice. Read all of this thread. Ignore it all. Find what works for you personally - the best science in the world might reccomend something, but if you know it will give you dodgy guts or that you will flat out refuse to eat it once running hard, then what is the point?
On a race morning or before a long run I will generally have 2 slices of PB+J toast about 1.5-2 hours out. For anything half marathon or longer, I will try to get through about 200 calories/hour worth of Orange High 5+ gels (they are nice and watery, some others you feel you need to chew and do not work for me) and take only water or water + electrolytes - any form of glucose drink seems to give me stomach issues - dunno why im fine with gels washed down with water, but energy drink doesn't agree with me - that's just the way it is.
On training:
Once you have the mileage covered (for me, long runs are just there to prove you can do the distance), a half marathon is actually more about speed than a lot of people realise - if you are running a 57.xx 10k then that isn't fast enough to do a sub 2 hour 1/2, you really need to be under 54 for a standalone 10k. Throw a few intervals sessions in to your training - 5*2km @5k pace with 2 minutes easy between each effort is a horrible, horrible session, but it will really boost your speed endurance. Try and do a few 20 second bursts at 5k pace in each of your longer runs - concentrate on good form and get used to running quickly when you already have milage in your legs.
Read all of the theory. Read all of the advice. Read all of this thread. Ignore it all. Find what works for you personally - the best science in the world might reccomend something, but if you know it will give you dodgy guts or that you will flat out refuse to eat it once running hard, then what is the point?
On a race morning or before a long run I will generally have 2 slices of PB+J toast about 1.5-2 hours out. For anything half marathon or longer, I will try to get through about 200 calories/hour worth of Orange High 5+ gels (they are nice and watery, some others you feel you need to chew and do not work for me) and take only water or water + electrolytes - any form of glucose drink seems to give me stomach issues - dunno why im fine with gels washed down with water, but energy drink doesn't agree with me - that's just the way it is.
On training:
Once you have the mileage covered (for me, long runs are just there to prove you can do the distance), a half marathon is actually more about speed than a lot of people realise - if you are running a 57.xx 10k then that isn't fast enough to do a sub 2 hour 1/2, you really need to be under 54 for a standalone 10k. Throw a few intervals sessions in to your training - 5*2km @5k pace with 2 minutes easy between each effort is a horrible, horrible session, but it will really boost your speed endurance. Try and do a few 20 second bursts at 5k pace in each of your longer runs - concentrate on good form and get used to running quickly when you already have milage in your legs.
Im a newcomer to running as well, and really got into it over the last 12months. Somethings I did below:
Food:
For short runs in the week I normally did mine in the evening so would have had breakie and lunch so felt fine not to eat just before. Maybe a coffee for a caffeine burst.
Long runs on the weekend I tried to have some oats / slice of toast before I ran.
Gels/Water:
training for a half I never took water with me, unless it was hot then thought it would be sensible. if you have a camelbak thats fine, just try not to take on too much. Little sips if anything.
In terms of gels I only used them on runs well over 1 hour mark. I never got on with the standard gels (upset stomach) so I use Clif Blocks which are like wine gums. Easy to carry and just take the odd block when needed. If you use gels make sure you use them before your race day as you dont want to have an 'incident' half way round.
Training:
Plenty of training plans on the net. 2 short/quick runs in the week. Long run at the weekend which increases week on week until race day. Ideally 2 weeks before you should be able to run 11/12 miles.
Food:
For short runs in the week I normally did mine in the evening so would have had breakie and lunch so felt fine not to eat just before. Maybe a coffee for a caffeine burst.
Long runs on the weekend I tried to have some oats / slice of toast before I ran.
Gels/Water:
training for a half I never took water with me, unless it was hot then thought it would be sensible. if you have a camelbak thats fine, just try not to take on too much. Little sips if anything.
In terms of gels I only used them on runs well over 1 hour mark. I never got on with the standard gels (upset stomach) so I use Clif Blocks which are like wine gums. Easy to carry and just take the odd block when needed. If you use gels make sure you use them before your race day as you dont want to have an 'incident' half way round.
Training:
Plenty of training plans on the net. 2 short/quick runs in the week. Long run at the weekend which increases week on week until race day. Ideally 2 weeks before you should be able to run 11/12 miles.
Thank you very much for your help and guidance! I'll let you know how I get on...
I've started doing some off-road and beach running to mix it all up a bit as I find road running a tad boring! But I'll try and mix up a bit of speed with everything too.
Gel wise I'll have a look and experiment to see if anything helps...
I've started doing some off-road and beach running to mix it all up a bit as I find road running a tad boring! But I'll try and mix up a bit of speed with everything too.
Gel wise I'll have a look and experiment to see if anything helps...
Personally, I had my best and fastest races not eating up to 4-6 hours before races less than 10k - you need the energy in your limbs not in your stomach.
With regards hydration, its much more important to ensure you are hydrated before a run than to drink whilst on it. Anything over an hour - depending on heat index - and I would just take a pound coin in my shorts and stop off at a shop on route.
With regards hydration, its much more important to ensure you are hydrated before a run than to drink whilst on it. Anything over an hour - depending on heat index - and I would just take a pound coin in my shorts and stop off at a shop on route.
I run anything up to 13miles on 2 slices of toast and jam and a sugary mug of tea.
I will take a few jelly babies with me, and have one every mile after about 7 or 8, just to have a bit of motivation.
One thing about TGNR is that it is chock full of people and quite narrow in places, so make sure you get in the starting pen ahead of where you should be. If you want 2 hours get in with the 1.40's because it can be hard to overtake.
I will take a few jelly babies with me, and have one every mile after about 7 or 8, just to have a bit of motivation.
One thing about TGNR is that it is chock full of people and quite narrow in places, so make sure you get in the starting pen ahead of where you should be. If you want 2 hours get in with the 1.40's because it can be hard to overtake.
A few Jelly Babies and 300ml water for me when doing a half. For a 10km I don't usually take anything.
I fuel after, I dont really eat anything different before, just make sure I drink a litre or so of water. After I usually have a banana & oats smoothie.
My recommendation to anyone who has the time, make sure you run 21km at least twice as a practice before the event. The mental battle is the hardest thing. My last half I ran on a sprained ankle and managed a 2:30.
For breakfast I usually have porridge every day, was some honey in, buts its nice with peanut butter too.
I fuel after, I dont really eat anything different before, just make sure I drink a litre or so of water. After I usually have a banana & oats smoothie.
My recommendation to anyone who has the time, make sure you run 21km at least twice as a practice before the event. The mental battle is the hardest thing. My last half I ran on a sprained ankle and managed a 2:30.
For breakfast I usually have porridge every day, was some honey in, buts its nice with peanut butter too.
Get yourself a great half marathon training program to begin with, these are the best I've found and used https://www.bupa.co.uk/health-information/director...
You don't need to worry about carb loading at all for half marathons and you want to have a good breakfast about 3.5-4 hours before your big runs. Don't eat anything to big later than that but things like a banana or a lucazade sport are fantastic about an hour before.
Things like gels are an acquired taste, I hated them no matter which ones I tried so just stuck with lucazade sport, did a PB of 1:41 for my half marathon just using lucazade and water. The best advice though is whatever you use on the big race day, make sure you've tried them in training, don't use race day to try out something new that someone's given you like gels or lucazade, if you don't use it in training, don't use it during the race.
Also, another thing to just keep in mind on race day, relax into it and get yourself a sports watch if you don't have one that'll track pace and go into the race day with a plan for what pace you want to keep for the first 5 miles, second 5 miles and last 3.1 miles. As it's your first, try to enjoy it rather than beat any specific times but a sports watch will help to keep you focused on a nice steady pace rather than getting too excited and running off at the beginning.
Edit: My personal opinion is that you shouldn't need anything but water for stuff up to a 10km race, last 10km race I did I had nothing from start to finish, and then just something basic to give you a little boost when you approach 10miles. If you're eating a good breakfast of oats and then getting hungry a few hours later after 7miles, you might want to increase your calorie intake before the run.
You don't need to worry about carb loading at all for half marathons and you want to have a good breakfast about 3.5-4 hours before your big runs. Don't eat anything to big later than that but things like a banana or a lucazade sport are fantastic about an hour before.
Things like gels are an acquired taste, I hated them no matter which ones I tried so just stuck with lucazade sport, did a PB of 1:41 for my half marathon just using lucazade and water. The best advice though is whatever you use on the big race day, make sure you've tried them in training, don't use race day to try out something new that someone's given you like gels or lucazade, if you don't use it in training, don't use it during the race.
Also, another thing to just keep in mind on race day, relax into it and get yourself a sports watch if you don't have one that'll track pace and go into the race day with a plan for what pace you want to keep for the first 5 miles, second 5 miles and last 3.1 miles. As it's your first, try to enjoy it rather than beat any specific times but a sports watch will help to keep you focused on a nice steady pace rather than getting too excited and running off at the beginning.
Edit: My personal opinion is that you shouldn't need anything but water for stuff up to a 10km race, last 10km race I did I had nothing from start to finish, and then just something basic to give you a little boost when you approach 10miles. If you're eating a good breakfast of oats and then getting hungry a few hours later after 7miles, you might want to increase your calorie intake before the run.
Edited by Regiment on Friday 21st July 15:31
dodgydave said:
One thing about TGNR is that it is chock full of people and quite narrow in places, so make sure you get in the starting pen ahead of where you should be. If you want 2 hours get in with the 1.40's because it can be hard to overtake.
Don't do this. Your attempt at a PB is no more important than the person behind you. Best case you get in a lot of people's way because you are running much slower than thay are. Worst case you do that, as well as going out too fast and blowing up.Its busy, but if you are going for a 2 hour 1/2, losing 10 seconds here and there to getting held up won't make that much of a difference to you. Getting in the way of other people who are going 1 min/km faster than you is a bit of a dick move.
I think I put myself down for 2.15 or 2.30 so it should all be OK.
Due to a few hiccups and setbacks I'm not too bothered about the time, just that I complete it! I'm doing it to raise money for the Cystic Fibrosis Trust. CF is a condition that is in my family. Donation wise we're doing OK on our bid to raise £2k! If you would like to sponsor me though that would be fab (I'll put a link in my bio) haha!
I made this thread to see if/what I should be doing aside from just going out and running distances - this morning I did a smaller, faster run - squeezed in 2 miles at 7.40 and it hurt, but was good. Next run I aim to go out for longer, say 4-5 miles and alternate pace to see how I get on with that...
Thanks!
Due to a few hiccups and setbacks I'm not too bothered about the time, just that I complete it! I'm doing it to raise money for the Cystic Fibrosis Trust. CF is a condition that is in my family. Donation wise we're doing OK on our bid to raise £2k! If you would like to sponsor me though that would be fab (I'll put a link in my bio) haha!
I made this thread to see if/what I should be doing aside from just going out and running distances - this morning I did a smaller, faster run - squeezed in 2 miles at 7.40 and it hurt, but was good. Next run I aim to go out for longer, say 4-5 miles and alternate pace to see how I get on with that...
Thanks!
As others have said - find what works for you.
I never fuel whilst on a half. Just don't like it.
Full marathon is different.
Before a long (10+ mile) run, I will have a standard bowl of porridge, piece of granary toast and a banana.
When hungry on return, I have a recovery shake (choose your poison in terms of brand, I go for SiS) which staves off eating everything in the house.
Tip - even if you're not injured, go to a decent physio and ask him/her to look at your form. Correcting things now before you start doing long runs will lower chances of injury. It will be a few quid well spent.
I never fuel whilst on a half. Just don't like it.
Full marathon is different.
Before a long (10+ mile) run, I will have a standard bowl of porridge, piece of granary toast and a banana.
When hungry on return, I have a recovery shake (choose your poison in terms of brand, I go for SiS) which staves off eating everything in the house.
Tip - even if you're not injured, go to a decent physio and ask him/her to look at your form. Correcting things now before you start doing long runs will lower chances of injury. It will be a few quid well spent.
Muzzer79 said:
As others have said - find what works for you.
I never fuel whilst on a half. Just don't like it.
Full marathon is different.
Before a long (10+ mile) run, I will have a standard bowl of porridge, piece of granary toast and a banana.
When hungry on return, I have a recovery shake (choose your poison in terms of brand, I go for SiS) which staves off eating everything in the house.
Tip - even if you're not injured, go to a decent physio and ask him/her to look at your form. Correcting things now before you start doing long runs will lower chances of injury. It will be a few quid well spent.
The thing I did which I wouldn't recommend is coming in from a big run Sunday lunch time, 15-20miles, and grabbing a big fruit cheesecake and a spoon and gobbling it down...then it was time for Sunday roast lol.I never fuel whilst on a half. Just don't like it.
Full marathon is different.
Before a long (10+ mile) run, I will have a standard bowl of porridge, piece of granary toast and a banana.
When hungry on return, I have a recovery shake (choose your poison in terms of brand, I go for SiS) which staves off eating everything in the house.
Tip - even if you're not injured, go to a decent physio and ask him/her to look at your form. Correcting things now before you start doing long runs will lower chances of injury. It will be a few quid well spent.
I mainly do trail halfs now, rather than road, so time is a bit longer as the running is a fair bit slower (my half PB is a 1.58, my trail half PB is a 2.25, I've had 4hr15m races where nothing has gone wrong, just tough terrain) so fueling is a bit more important now to me.
The most important thing is finding something that works for you. I like oats etc around 3hrs before a race, and then cliff bloks during the race as the gels make me feel sick. Most events I do have water stations, but I take a Nathan hydration pack with me on longer runs as well, as that means you can skip the lines and not slow down.
The most important thing is finding something that works for you. I like oats etc around 3hrs before a race, and then cliff bloks during the race as the gels make me feel sick. Most events I do have water stations, but I take a Nathan hydration pack with me on longer runs as well, as that means you can skip the lines and not slow down.
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