When do you start taking in nutrition?

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2011-10-20 7:27 AM

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Subject: When do you start taking in nutrition?

My runs are starting to get longer for my upcoming marathon and I'm wondering at what time/distance do people start using their nutrition plan while they are out on the runs.

I'm using Infinit for my nutrition but not sure at what time/distance to start using it.  I feel like I can do 8-9 miles without problems or really starting to feel worn down.  So, with that I was thinking anything 10+ I would want to start making sure I take some with me. 

With that realize everyone is different but wondering what the general consensus is.

2011-10-20 7:41 AM
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Subject: RE: When do you start taking in nutrition?
There's been some other threads on this, but the general concensus is around 200 to 300 calories per hour. I start feeling the 'need' after about 8 miles, so typically take the first gel pack at around 6.5 miles so it's in my system when I need it. For a specific race, I check where the aid stations are, and plan my intake around that. I like to take a gel before the station and then get liquids there.

2011-10-20 7:46 AM
in reply to: #3731131

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Subject: RE: When do you start taking in nutrition?
For runs alone I don't. Then again I don't go over about 3 hours running for any training and only go beyond 3 hours during races.

I'll take a couple bike bottles with me for rides of 3 hours but I'll just tough it out for runs that long.
2011-10-20 8:10 AM
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Subject: RE: When do you start taking in nutrition?

Usually a gel every 45 minutes then some gatorade to wash it down. I find if I take one before I feel I need it, it works better.

Also anything under 6miles..I take nada unless its hot and humid out. I used to go longer without (8-10 miles) but was physically beating myself up..no point in that.



Edited by trirific10 2011-10-20 8:13 AM
2011-10-20 8:35 AM
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Subject: RE: When do you start taking in nutrition?

For a long run, usually I will bring gu/gel with me if I plan to run around 1:30 or more (which for me is about 10.5 miles). I will typically take it about halfway through if I feel like I need it (but I don't always). I don't carry liquids of any sort, except in very rare cases.

I don't have a "nutrition plan", per se. Other than that, I mean.



Edited by mmrocker13 2011-10-20 8:36 AM
2011-10-20 8:38 AM
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Subject: RE: When do you start taking in nutrition?
I use gels and water if my runs go 10+ miles.  Don't really need it but I feel like practicing nutrition is good.  Anything under 10 miles is water only. 

2011-10-20 8:39 AM
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Subject: RE: When do you start taking in nutrition?

Nothing at all up to around 10 miles except I'll stop for water if I pass a fountain. Unless of course it's 90 degrees, then I'll carry a bottle or make sure I stop.

Long runs I was doing a gel (or equivalent amount of shot blocks) per hour, although I've been experimenting a bit and believe I'm running better if I drop that to around 45 minutes. I have been less fatigued towards the end. I also wear a fuel belt and have 2 water and 2 electrolyte drink bottles.

So for a 20 mile training run I will take in 2 gels and 16oz of gatorade, plus another 16oz of water (at least). For the marathon I will add a third gel.

2011-10-20 8:43 AM
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Subject: RE: When do you start taking in nutrition?
I base it off time instead of distance.  I never have anything under 70-80 minutes. For 10-15 min over that I'll usually have something with and decide during the run if I feel like having it.  Usually this will be between 45-60 min into the run.  At 1:40 or longer I definitely bring something with and make sure to take it.  I use Powerbars and Gels, depending on what I feel like that day.  Usually the bar and a good sized bite from it ~30 min apart. If I have a gel it'll be spaced a little farther than that.
2011-10-20 9:08 AM
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Subject: RE: When do you start taking in nutrition?
During marathon training, I don't use anything besides sportsdrink and/or water regardless of distance except the last long run, when I practice my nutrition plan using what's available on the course to make sure there aren't any stomach issues.  To me, it's a mental thing - if I can get through 20+ miles without gels, I KNOW I can through 26.2 with them (at least that's what I tell myself!).
2011-10-20 9:14 AM
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Subject: RE: When do you start taking in nutrition?
For run training: Over 90 minutes I tend to hit the sports drink for half of my fluid (nuun in the other half).  Over 2 hours and I throw a gel in there at the halfway point and usually 100% sports drink.  I try limit the calories and "train" the body to use fat for fuel. 
2011-10-20 9:30 AM
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Subject: RE: When do you start taking in nutrition?
I take in a little nutrition for runs over two hours now. I haven't taken anything until recently. Since I have been increasing my distance I realized a couple of weeks ago that I was feeling weak towards the end of 2+ hour runs. I start taking something about 45 min into the run before I feel that I need it. So far it's working out good for me. 

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