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Beginners question.
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 2014-03-10 5:06 AM |
 4 , England |  Subject: Beginners question.Hi everyone. New to the site (and Triathlon) so hopefully you won't mind if I ask a question as a complete beginner to distance running. I'm quite happy on a bike, and this is where my strength is. I have never really focused on distance running before though; in fact I've not done any real running since my school days which ended a long time ago. Over the last month though I have progressed from literally not being able to go further than 600m without dying, to now, where I am up to just under 5k in around 30mins, which I'll take as some small progress. My question then is this - at what distance should I really be thinking about nutritional / energy drinks or supplements during my runs? As I'm finding that at around the 3.5 - 4k mark I'm starting to tank. My mind tells me that this is a pathetic distance to be thinking about supplements, and that actually it's just that I haven't built up the stamina in my legs, and that if just keep at it - building distance slowly - it'll get better. Many thanks for your thoughts. Stephen |
| 2014-03-10 5:21 AM in reply to: 0 |
| 1 | Subject: RE: Beginners question. I think that you will have to try out doing it at different times and find out a suitable time when your body actually needs the energy drink. root canal Rockville MD Edited by ArturLoli 2014-03-10 5:23 AM |
| 2014-03-11 8:24 AM in reply to: Svalbaard |
| Subject: RE: Beginners question. Originally posted by Svalbaard As I'm finding that at around the 3.5 - 4k mark I'm starting to tank. My mind tells me that this is a pathetic distance to be thinking about supplements, and that actually it's just that I haven't built up the stamina in my legs, and that if just keep at it - building distance slowly - it'll get better. Many thanks for your thoughts. Stephen You answered your own question For most people, the hour mark is often the threshold where nutrition starts to become a factor. However it's quite personal. |
It just takes time!| 2014-03-11 8:29 AM in reply to: Svalbaard |
Master 8247     Eugene, Oregon Bronze member | Subject: RE: Beginners question. I personally don't feel the need to take on calories until a run exceeds 90 minutes. People do vary in when/how much nutrition they would need on a long run but it's definitely not needed on a 4-5 km run, or anything under an hour. The only exception might be if you're running on an empty stomach in the morning--while some people are fine with a run up to an hour or so, others find it goes much better with a little food in the system--if an early AM runner, you might experiment with having a little easy-to-digest food before starting. I know if running early AM without eating anything, I definitely start to feel hungry/fatigued if the run goes much beyond 30-40 minutes, which for me would be about 6-8 km. Assuming you've eaten adequately during the day before your workout, it's much more likely that the fatigue you're feeling is due to poor endurance and, probably, running too fast for your current fitness level. You should be running at an effort level that allows you to comfortably carry on a conversation. |
| 2014-03-11 11:10 AM in reply to: Hot Runner |
Veteran 501 Seattle, Washington | Subject: RE: Beginners question. Originally posted by Hot Runner I personally don't feel the need to take on calories until a run exceeds 90 minutes. People do vary in when/how much nutrition they would need on a long run but it's definitely not needed on a 4-5 km run, or anything under an hour. The only exception might be if you're running on an empty stomach in the morning--while some people are fine with a run up to an hour or so, others find it goes much better with a little food in the system--if an early AM runner, you might experiment with having a little easy-to-digest food before starting. I know if running early AM without eating anything, I definitely start to feel hungry/fatigued if the run goes much beyond 30-40 minutes, which for me would be about 6-8 km. Assuming you've eaten adequately during the day before your workout, it's much more likely that the fatigue you're feeling is due to poor endurance and, probably, running too fast for your current fitness level. You should be running at an effort level that allows you to comfortably carry on a conversation. x2 I don't fuel on runs shorter than 90 minutes either. If I know the run will exceed that length of time, I typically start fueling between 40 minutes to an hour into the workout. Give it more time, and you'll get there. Welcome to distance running and triathlon! |
| 2014-03-12 7:53 AM in reply to: MechEChick |
| Regular 272 Apple Valley, Minnesota | Subject: RE: Beginners question. Originally posted by MechEChick I don't fuel on runs shorter than 90 minutes either. If I know the run will exceed that length of time, I typically start fueling between 40 minutes to an hour into the workout. It was about 40-45 mins for me and I would eat a gel (cant stand them, but its better then running out of gas), But I have been playing with my "diet" I have gone Keto and am still building my distance, but I would imagine that I could avoid fuel all together, maybe trickle some sugar, water is all I really need and just enough to wet the whistle. |
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