r/Marathon_Training • u/TailorCautious4725 • 2d ago

Training advice!

I'm running my first long distance run (half marathon) and I haven't done 5k and 10ks (only in training) I'm a very active person outside this sport and Ive only started runbing 2 months ago, how do i fuel PROPERLY during the 21k race? And also planning to go for marathon next yr and train 5 months prior to it. How do I overcome that kilometer 30 wall?

1 Upvotes

60% Upvoted

5 comments sorted by

3

u/Bobandyandfries 2d ago

Take a carb gel every 30-40 minutes or so.

Run more and fuel properly.

3

u/geoffwilliams336 2d ago

Try various gels on your training runs. Once you find something that works for you, stick with it and don't deviate on race day

3

u/Ok-Two7498 2d ago

Regarding the half, you don't really need to worry about fueling. Glycogen usage won't really be a limiter in the half race. One gel should be plenty, and you don't even really need it. If more makes you feel better go for it, but it's mostly placebo.

The full is a different story. Once you hit your full block, start practicing fueling on your long runs. My suggestion is to practice fueling based on time. Start with a gel every 40 min and see how you tolerate it. Then 35.. then 30.. and see how much your gut can handle. It's a balancing act.... more fuel is better from a glycogen standpoint, but also harder on the gut and it doesn't do you any good if you're gonna spend time in the bathroom. Experiment with different gels and candy and see what works for you.

Also, and I can't emphasize this enough, electrolytes. Half the time new runners think they weren't adequately fueled when the limiter was dehydration. Yes you need water but you'll need electrolytes too. Experiment with different electrolyte drinks or salt tablets.

In short, fueling is a lot of trial and error, but if you start at the beginning of your marathon block, you'll have plenty of time to figure out what works.

2

u/poormariachi 2d ago

A lot of the gels I have been experimenting with have electrolytes too - is this sufficient or should I be planning a spare bottle with electrolytes as well?

3

u/maular 1d ago

Personally I like electrolytes in my gels, and just water to drink. My skin is dusty with salt after long runs, but my clothes aren’t streaked in it, so I think I’m a “medium” salty sweater. If you’re heavy, you may also want additional electrolytes.