Can you believe fall is finally upon us? This means cooler weather for those longer runs!
Now that we are getting into runs that are longer than an hour, we need to start talking about consumption of items other than water to avoid bonking.
Everyone is different and EVERYONE will react differently to certain products; practice before race day is key!
CYTOMAX® is the sponsored sports drink that will be offered during the Zappos.com Las Vegas Rock n’ Roll Marathon, if you plan on drinking it in December, then start drinking it now! You don’t want to end up running from porta potty to porta potty for 13.1 miles!
Here are some general guidelines for hydration and sustenance for endurance running. Remember, however, that everyone is different, so you may have to tweak your routine a little bit to suit your body.
BEFORE YOUR LONG RUN
Consume a meal 1-3 hours before your long run or race.
300-400 calorie meals full of carbohydrates (bagel, toast w/peanut butter, oatmeal)
2-3 glasses of water
DURING YOUR LONG RUN
6-8 oz of water every 15-20 minutes
After an hour of running consume about 100-200 calories and then 100 calories every 40-45 min after that. Start testing out products such as GU, Hammer Gels, Clif Shots, Gummy Bears, sports drinks etc.
*If you’re using Gel, consume with water when taken, not sports drinks!
AFTER YOUR LONG RUN
Rehydrate with 2 cups of water per pound lost.
You absorb carbs twice as fast within the first two hours.
Consume at least 200 calories per hour ran .
Add protein for enhanced storage.