What should long distance runners - 25 kms - consume during the event in terms of carbohydrates and fluids?
Answers:
Before the race 1 hour you will want to drinki 500ml of water. Then 30 minutes before go to the bathroom that should leave you with no urge during the run.
During the course, drink at the water stations. Since I don't know how much water you loose during a run, I can't guide you on how much you need. Some people weigh themselves before a training run the weigh themselves after to see the net loss of water. But if unsure, make sure you drink a few ounces of water at the water stations.
As for carbs, every 45 minutes consume 1 gel pack, that is 25 grams of carbs. That is the recommendedd intake. Some people use rasins, jelly beans, candy, banana chips. But you will want to exeperiment on your long runs to see what you can handle.
I personally like the cliff blocks, they are a good supplement, also like the Jelly Belly Sports Beans. I perfer these to gels. You could also buy a Fuel Belt and carry your own water. You can use gatorade straight or mixed with water. I like 50/50.
if you have some long runs left try some different strategys and products and see what you like.
harry
http://thediabeticrunner.blogspot.com...
I am overweight and I want to start running, what should I do?
runners should consume 150mls of liquid per 30mins of activitythis should preferably be in the form of energy gels- not lucozade cos its pure sugar!
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pasta and water...When running, how do u get bad thoughts like giving up, to go away?
you want one carbo gel for every 45 minutes of running, with at least 12 ounces of water per hour, more if the weather is hot or dry.Is running with a fan blowing on you bad?
I like to use gels. Start taking them at mile 3 with a cup of water. Continue taking one gel every half hour with a cup of water. The gels with caffeine give a nice kick when your feeling low during a race.I've tried the jelly beans and other chewable types and they are hard to use. Breathing hard and chewing at the same time doesn't work for me.
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