The Best Strategy for Fueling On Long Runs? Role Mothers Weigh In
Earlier this week, our Role Mothers shared their pre-run meals, and today we’re talking fueling on the fly. Each level of runner has a different tactic for fueling on long runs, short runs, and in between. Check out how each has found what works for them, and share your own plan below in the comments section.
Ashley, the beginner
On the fly, I fuel up at mile 4 and 8. Why? Simply because I read a post on the TLAM Half Marathon training Facebook page, tried it, and it worked great. I am big fan of “if it ain’t broke, don’t fix it”…. It worked, I am not going to fix it! I have experimented between GU gels and chews at these mileages but the gels seem to work the best for me. My current faves are Cherry Lime Gel and Raspberry Chews.
Ashley’s GU bounty
Nicole, the regular runner
This might be bad form, but I prefer not to fuel on the fly. If I’m going on a long run—which is 10 miles for me—I’ll nibble on half a protein bar just before I hit the road, but that’s not always the case. Once, when training for a half marathon, I tired some fuel beans and GU, but it only upset my stomach and threw me off.
Pam, the grandmother
I don’t usually fuel much when I run because I don’t usually run farther than 4 to 6 miles. But when I was training for and ran my half last fall I usually had a handheld water bottle with Nuun and a bag or two of GU or Honey Stinger energy chews on runs longer than 5 miles. I tried to eat 3 or 4 chews every three miles, followed by water or Nuun.
Pam’s fueling combo
Sarah, the triathlete
When it comes to fueling for a run, I’ve embraced the gels and GUs! I used to shudder thinking about eating the sticky-sweet stuff, but after a few sub-par races where I used other types of energy-boosting fuel (like bars and chews), I realized the gels work best for me. Now, I down one 15 minutes before a race or a workout for a quick boost, and will then take one (with water) every 45 minutes into activity. And I don’t just use gels on the run; I’ll pack them in my bike kit or even with my swim gear and take a quick gel break whenever I feel fatigued. I love sampling all of the new flavors and variations. Maple Bacon GU for the win!
Tania, the sputterer
Fueling on the fly always depends on the distance. I’ll start fueling earlier if I know my distance will be longer. So for example, I’ll fuel at 40 to 45 minutes into the run if my distance is 8 miles or longer. If I know I’m running a 10K and that’s it, then I won’t fuel at all on my run even though it takes me longer than 45 minutes to run a 10K. I would rather fuel too early than too late. If it’s too late, then my body can already feel it and my run can turn bad really quick.
Melissa, the marathoner
Fueling on the fly typically means GU Chews or Sport Beans (anything with bite; gel does’t sit well with me). Any run over 8 to 10 miles I bring some sort of supplemental nutrition. For very long runs I try to refuel very 45-60 minutes.
How, when, and what do you fuel? Tell us below!
Wondering What To Eat Before Running? Role Mothers Offer Ideas
Pre-run foods come in all forms, considering it’s such a personal choice, but these Role Mothers can tell you what works for them. If you’re looking to change up your power meal or or just starting out and wondering what to eat before running, take a few notes here:
Melissa, the marathoner
My workouts are usually morning time, so breakfast-type foods are my normal pre-run choice. Usually it’s a small cup of juice, a little coffee, then a carb like half a large bagel, toast slices, or an English muffin, and I always top them with some type of protein, like a natural nut butter or ricotta or cottage cheese–maybe a few banana slices on top.
Ashley, the beginner
I read an article when I first started running that said to treat every long run as a practice for race day. I took this literally and eat the same toast, Dave’s Killer Bread (for all the Costco lovers out there) and one packet of GU chews before I head out.
Tania, the sputterer
My pre-workout/pre-run meal in the mornings includes a bagel with cream cheese (peanut butter for a really long run), a banana, and Nuun to drink. If it’s an afternoon workout, I’ll usually have a protein bar or a piece of fruit. I can’t have anything really heavy or I feel sluggish or will get cramps.
Pam, the grandmother
I usually workout in the morning and my Lupus medications need to be taken with food. So I always eat breakfast. I have three favorites.
1. Steel cut oats with chia seeds, honey, and raisins or fresh berries when in season. Actually had this before my last 5K race.
2. I love Wolferman’s English muffins! I’ll have one with locally sourced honey and my son, Rob’s, homemade vanilla almond butter! So yummy!
3. Pumpkin whole wheat waffles. I make a big batch and freeze some for later.
And always coffee!!!!!
Sarah, the triathlete
Before a race or a big workout, I make sure to eat something that’ll give me a boost of energy, but won’t weigh me down. I typically go for a healthy mix of protein and carbs. After much trial and error, I’ve discovered that a simple banana, plus whole-wheat toast or a bagel with peanut butter is the best combo for me. If I need caffeine, I’ll have a small cup of coffee or I may also take a caffeinated gel about 15 minutes before the workout/race. And sipping plenty of water is key, too.
Nicole, the regular runner
I like to run on an empty stomach, and since I typically run first thing in the morning it’s easier to pull off a “no food” practice. Sometimes I’ll have a cup of hot herbal tea beforehand to face the winter chill. If I’m going to a Barre or Pilates class, I’ll grab a protein bar and some tea before I head out.
Tell us: What’s your recipe for success? What gets you moving and keeps you going?
An Olympian’s Magic Words
I am coming off a rush of a weekend; Coach MK and I were both able to attend the Lydiard Training Coaching Clinic in Boulder. Think 2.5 days of complete running immersion. We spent most of the time learning the principles and structure of Lydiard Training—Arthur Lydiard was a revolutionary Kiwi coach that brought the idea base training, jogging, periodization, and a bunch of other hallmarks of today’s training to the masses and Olympians—but we had plenty of time for unique running drills and great stories both from Lorraine Moller,1992 Olympic bronze medalist in the marathon, and Nobby Hashizume, a protege of Lydiard and an encyclopedia of running knowledge.
It’s going to take my brain a little while to digest everything we learned and share it with of you, but in the meantime, I want to put this tidbit into the Internets. Lorraine is a very spiritual person, and has strong beliefs in both the universe and the mind/body connection. (If you want insight into her fantastic mind and career, which spanned from age 14 to 41 and over four Olympics, check out On the Wings of Mercury, her autobiography.)
When we started talking about recovering and injuries—recovery is a huge part of the Lydiard philosophy—Lorraine did a demonstration. She brought up a clinic participant who had a slight discrepancy in leg length. She marked his feet alignment, then had him repeat this:
I, ____________________ (insert name here), choose to adopt for my whole body the physical structure that my subconscious desires for optimal health, vitality, and performance. I’m adopting this right now.
I kid you not; His alignment balanced out. She had him unalign via words, and he was as he began. She got him back to balance, and then had us try it on ourselves.
I partnered with MK, and her left leg seemed a titch shorter than her right. She went through the above speech, and her legs were suddenly exactly the same.
How did Lorraine explain this? Surprisingly simply. “We carry our stories in our bodies subconsciously,” she explained, “And when some point is tight, we need to allow it to release. Your body doesn’t know the difference between your subconscious mind and your conscious mind. So if you say out loud that you are going to align optimally, your body pays attention.”
Then she shared a story about an Ironman who went from nearly having surgery on an intense injury to winning Ironman Canada in a week. His treatment? Talking through his injury and his past with Lorraine, who helped him achieve optimal alignment.
I realize it may sound flat and/or bizarre on this post. I get that. But then Lorraine brought it back to everyday #motherrunner life by mentioning everything we take with us on runs: a fight with our partner, our kids’ behavior, our frustration at carrying 15 more pounds than we’d like, a sick parent, whatever. I don’t think many would deny that truly tote all of that—and more—around in our muscles.
Yes, we feel lighter and released after a run, but whether we’re talking mantras or meditation, the mind-body connection in running and life is undeniable.
She suggested taking a minute to start each run with an optimal health proclamation. It doesn’t have to be word for word, but saying something along the lines, of, “I [#motherrunner] am going to lock in the optimal physical structure so I can have the workout I desire,” feels right to me. Do it enough times, and it becomes a habit that gives your body and mind the cues that you’re about to run exactly the way you want to. Gotta say, I think that tool would come in handy when you’re all nerves and anxiety, standing on a starting line.
I’m going to adopt it and will report back once I can run again—we think I may have a stress fracture, so I’m letting my foot relax in my beloved, well-worn black boot for a few weeks—but I’m curious: What are your thoughts? Have you ever done anything like this? Would you?
#210: How to Be Prepared to Start Training for a Race
With summer 5Ks and 10Ks on the horizon, along with training for fall races in the near-future, Sarah and co-host Coach Christine Hinton detail how to embark on a training plan. Whether you want to finish with a smile on your face or with a new personal best, the advice these gals impart will get you primed. Coach Christine, in her infinite wisdom, reminds you a nagging injury is your body sending you a message you need to listen to; find out the gals’ new aphorism about running friends and injury. If you are wondering about an ideal racing weight, Coach explains why you should go by percentage of body fat instead of a number on the scale. Discover why Coach Christine spent a year being “loosey-goosey” about training—and why that’s not always a bad thing. While discussing the best ways to integrate a training plan with a jam-packed life, the mother runners talk about the importance of being “protective” of critical workouts. Toward the end of this hour+ episode, Sarah makes up a portmanteau Christine wants printed on a T-shirt.
In the intro, learn what Coach Christine will be up to for 48 hours this weekend. Let’s just say it involves a poultry, a whole lot of running, and maybe some cotton candy.
Reminders from the show:
*Get more details about AMR Retreat: Run + Refresh in Spokane, Wash., in September, on the Retreat page of our website.
*Thanks to Nuun Hydration for supporting Another Mother Runner. Drink up 20% savings at Nuun website with discount code: hydrateAMR
*If you’re digging our podcasts, we’d be super-grateful if you’d take a minute (because we *know* you have so many to spare!) to write a review on iTunes. Many thanks.
**Also, the quickest way to get our podcasts is to subscribe to the show via iTunes. Clicking this link will automatically download the shows to your iTunes account. It doesn’t get any simpler than that. We’ve also joined the Acast podcast network, download their app to hear our podcast and many others like it!
Dry Martini: Finding the Fun in the Pittsburgh Half Marathon
Thanks to all y’all for the kind words about my mid-April rocky stretch, where life’s wheels all came off at exactly the same time.
Some updates:
The Boy is less itchy; the Teen is less achy.
The Dog is still limping but improving.
My Mom is in a holding pattern — and if you know any good running routes/groups in the Lee, Fla., area, holler in the comments. I might be paying you a visit.
Arthur the Abscess remains my boon companion but, like the dog’s limp, is but a shadow of his former majesty. Right now, he resembles nothing more than a mega-zit and is fading every day.
Oh — and I ran the Pittsburgh Half Marathon with 39,999 of my closest friends.
Shout out to BAMR Lydia for the awesome sign!
The Pittsburgh Half and I are in year three of our relationship. In 2014, it was the first 13.1 mile race I’d ever run. I chose it simply because, even though I haven’t lived in the Steel City for decades, I still think of it as home. Every time I go back, I wonder why I don’t live there still.
Frankly, my husband and I have pinky-sworn that if someone every randomly calls with a job offer for both of us, we’re packing up the kids and moving to the land of black and gold. We haven’t, however, gone so far as to actively look for jobs there, so the odds of that are very, very small. However, you are likely picking up what I’m putting down vis a vis Pittsburgh.
I digress.
One of my high school buddies — it is with her help that I managed to pass statistics — runs Pittsburgh every year. She has a loose plan to lace up her shoes until she simply can’t anymore. That is a plan I can get behind, even though there is a hill at mile 12 that is both cruel and unusual. The five bridges on the course make up for that blasted hill. Running across bridges always makes me feel like I’m getting away with something.
Bridge #3 with me and Arthur.
In 2015, even knowing about the hill at mile 12, I decided that I would try to PR. It started well enough and I was able to hang with the 2:30 pace group. Then sun came out and I lost my will to live. I was in the pain cave for so long that I thought about decorating it. A coat of paint and a new lamp can really make a pain cave more liveable.
Which brings me around to this year. Given my general level of life implosion during the last couple of weeks and my experiential knowledge of how generally hilly the course is, I had zero speed goals going in. My one and only plan was to enjoy the experience in a city that I love.
I kicked the event off by womaning (with Heather and Abbie) the AMR booth at the Expo. So many ‘burgh BAMRs came by to visit and/or lend a hand that it made the general schelping of boxes 100 percent worth it. If that weren’t enough — and it totally was, mind — the local Greyhound rescue was wandering the Expo floor with some of their charges. A pup named Ellie took a liking to me and would nose her way over whenever she and her person passed nearby. I knew my routine of keeping chunks of chicken in my pocket would pay off someday.
My cousin took this somewhere in the Strip District. Yes, I do have freakishly long arms.
Sunday morning dawned with rain. The only unpleasant part of the race was waiting in Corral D — the Corral of Reasonable Expectations — for the start of the race. Something about the combo of being crushed up against that many other people so far from the starting line while being soaking wet just rubbed on my last nerve. By the time my cohort crossed the timing mat, I was ready to bite my fellow runners. I took off way too fast just to get away from everyone.
No, not the smartest move I’ve ever made but I also didn’t get arrested for assault. Being an adult means choosing the hill you want to die on.
The worst of the rain and my rage had passed by mile two. My focus turned to upping my fun levels. I decided to take a selfie on every bridge. I high-fived just about every person who stuck his or her hand out. I did my best to absorb as much as I could, like the elderly African American man at mile 4.5 or so who just kept smiling at all of the runners streaming past and saying, “Hallelujah, babies.” While I got to the top of the hill at mile 12, I slowed down to simply take in a view of the city that you can only see whizz past while flying down the road at significant rates of speed in your car.
If you have the opportunity to shoot a selfie with a dude in a banana suit, do that.
The best part, however, were those brief moments where I got to see people I knew. My Dad, a cousin, and his wife popped up twice. Heather and Abbie yelled out my name after the second bridge. I’ve yet to figure out why those micro-seconds of seeing someone you know are like a hit of rocket fuel but, maybe, they are one of those parts of life that will always be a mystery.
Runner of Steel, with cookie.
In short, I achieved my goal. I’ll be back next year to execute the same plan.
I suspect I’ll finish in 2:50 or so.
Running the same race year after year gives you a chance to really know the course. For me, this is a good thing. For others, it’s a snooze. Are there any races you run every year? Or are you a one-and-done kinda gal?
#209: Mother-Daughter Running Duo to Celebrate Mother’s Day
All in the family: Half-marathoner Mary Miller flanked by her marathon-running daughters, Tracy and Jen (right).
In honor of Mother’s Day, Sarah and co-host Ellison Weist talk with writer Jen Miller and Jen’s 61-year-old mother, Mary Miller, who just ran her first half-marathon. Three days post-marathon, Jen dishes the deal on the Hanson Method of training, which propelled her to a 37-second PR despite a host of maladies. Mom Mary admits she hurt worse during training than in her 13.1-mile race, and she talks about her reasons for having a coach for the last four years. Find out how Jen got paid $750 to fun her first 5K, and listen to the gals compare notes about napping during the workday. As she does in her new memoir, Running: A Love Story, Jen shares why running let’s her find answers to problems in her life, whether related to work or her love life. Finally, for a dose of TMI, Jen talks about why she can’t train for fall marathons, opting instead to lift weights and train for sprint events.
But first, Ellison reveals to intrigued Sarah why the first mile of a run is so dang tough, then the book-lovers dive into a lively discussion about all things Jane Austen.
Reminders from the show:
*Registration for numerous new Train Like a Mother Club programs opened May 2, including a 5-week Stride into Summer program; a 12-week Heart Rate Training 101 plan; and 18-week marathon plans for fall races. Get all the details and sign up at TrainLikeAMother.club.
*Thanks to Nuun Hydration for supporting Another Mother Runner. Drink up 20% savings at Nuun website with discount code: hydrateAMR
*Here are two books Ellison and Sarah talk about, as well as link to Jen Miller’s new book:
Eligible by Curtis Sittenfeld
Maud’s Line by Margaret Verble
Running: A Love Story by Jen A. Miller
*If you’re digging our podcasts, we’d be super-grateful if you’d take a minute (because we *know* you have so many to spare!) to write a review on iTunes. Many thanks.
**Also, the quickest way to get our podcasts is to subscribe to the show via iTunes. Clicking this link will automatically download the shows to your iTunes account. It doesn’t get any simpler than that. We’ve also joined the Acast podcast network, download their app to hear our podcast and many others like it!