Good morning!
I just got back from my combined “5 by the 5th” and “Kyle’s Krusade” virtual 5k run. Later this week I’ll run another 5k for Jill and Jen’s Tackle the Miles, and the 13 in 13 challenge. Lots of virtual challenges this first week of February!
The 5k felt more challenging than I wanted it to, but I also did a hard spin class both days this weekend and incorporated boot camp and Jillian’s Level 2 and 3 shred in place of running. My shin felt much better after a few days of running rest, but my quads and glutes are feeling the cross training!
My 5k came in at 21:28, with a warm up and cool down for 6 total miles. If you’re in the 5 by the 5th series, you have until tomorrow to run your 5k or 5 miler, and then enter the results here by Wednesday to be eligible for prizes.
I’ll announce winners on Thursday and also have a link so you can add your post about the virtual race this month. Prizes this month are mostly fuel related:
- Honey Stinger energy chews, one box
- Drink Chia sampler
- Larabar variety box
- Nature box of healthy snacks
- Sparkly Soul headbands (also a chance to win two here)
Seems like a good time to talk fuel! My friend Angela, from Happy Fit Mama, shares some great tips for fueling before, during and after long runs:
Finding what works for you and your stomach before, during and after a long run or race is tricky. There is no “magic” solution. Everyone is different. What may work for your running partner may have you running for the port-a-potties or the bushes. We all have a different metabolic rate, stomach sensitivity, intensity of exercise, sweat rate, and other factors that determine our energy needs.
What to eat…
Before
A good rule of thumb is to take in no more than 100 calories per hour, counting back from the time you’ll be starting exercise. My breakfast of whole wheat toast and a thin smear of almond butter before my run had approximately 150 calories or so. Even though I ate it 30 minutes before running, it worked just fine for me. On a race day, I would eat much more given the later start time. For my last half marathon, I had a bowl of oatmeal with cinnamon and banana.
I know for some people, coffee is a MUST before any length of a run. For caffeine reasons but to also get the bowels moving. Nothing is worse than having to go #2 while out on a long run! Been there, done that! 
During
I’ve begun to use Cliff Shot Gels or Honey Stingers during long runs over 60 minutes in length. I usually will start taking it 45-50 minutes into the run followed by water. I’ve tried downing the whole gel at one time but I do better breaking it up over a few minutes.
General guideline: for workouts and races lasting over an hour or 75 minutes, take in 100–200 calories per hour, plus 8–16 oz. of fluid.
After
This is usually the hardest for me. I don’t have an appetite at all after a long run or race. What I found that works for me, is to make a recovery smoothie.
Taking in a snack of 100–200 calories in the first 30 minutes after your workout will help replenish your glycogen stores and speed your recovery. There is no better time to fuel up because your ability to make glycogen is two to three times higher than it will be half an hour later. If you don’t eat anything, you will recover your depleted glycogen stores eventually. But those who opt out of immediate refueling may need to wait an extra 48-72 hours for their bodies to get back to pre-workout fuel stores (source).
So play around a bit, see how you feel with each test run and you will find what works for you. And remember, never try anything new on race day!
Thanks so much, Angela!! For more fueling related reading, check out these links from Heather at Better with Veggies:
- How to Fuel Your Running (pre-run)
- How to Fuel Your Running (during)
- How to Fuel Your Running (post-run)
Are you participating in any of the virtual races this week? Have you found what running fuel works best for your body?
That’s good fueling advice. I’m going to work on using sport drink this training cycle instead of gels or chews. Fingers crossed!
I can’t decide if I should do my 5 by the 5th today (it will be slow) or as part of tomorrow morning’s speed workout. Ah, who am I kidding? I’ll use the speed workout. :^)
My training buddy uses a sports drink and no gu/gel and it works great for her. Curious to hear what you think! Have fun with the 5 by the 5th run!
Laura recently posted..Fueling for Performance
Congrats on your 5 by the 5th!!!
I love these fuel guidelines. I actually asked Heather about my calorie intake before my adventure race. I ended up taking in about 100 per hour… except the last hour. 8 hours in I was exhausted and nothing I brought sounded good. I needed to force myself to eat that last snack.
Laura @ Sprint 2 the Table recently posted..Making Monday Marvelous
Awesome news about your shin!!! Yay!!! And WOW…your 5K time is amazing!!!! Way to go Laura!!!
Mindy @ Road Runner Girl recently posted..The Weekly Chase #6!
Thank you, Mindy! I need to sign up for a “real” 5k by the end to really push myself, but the series definitely makes me go faster than I otherwise would.
Laura recently posted..Fueling for Performance
Great tips. I have a hard time wanting to eat after a long run too. I love the gels for mid run. Easier for me to get down than trying to chew something.
Heather (Where’s the Beach) recently posted..5 by the 5th February
I think I have finally figured out my fueling situation. It took a lot of tinkering to get it just right. I also had to cut dairy out of my diet.
Natalie recently posted..There is something magical….
Totally awesome fueling advice! I sometimes have a hard time with the fueling before, since I have a sensitive stomach with running (we’ll leave out the gory details of my digestive system with long runs!) During is always Honey Stingers – those GU’s and similar gels are too sweet for me and sometimes the stickiness makes me think I’m going to choke. After I use P90X Results & REcovery formula – it’s dextrose and protein. I usually don’t have an appetite after either so drinking something seems to be the best solution!
Rachel B @ Busy Mama Fitness recently posted..Change Your Picture
I’m similar to you- definitely prefer Honey Stinger over other gels/gu products. Haven’t tried the P90x formula, thanks for sharing!
Laura recently posted..Fueling for Performance
Great tips! I agree that everyone has to find their own thing. I like Nutella on toast and a few sips of coffee. Like you said, that gets things moving, but an entire mug of coffee sends me into the bushes several times! I have recently started drinking Infinit on my runs (previously just used it on my rides) and find it very gentle on my sensitive stomach.
Alison @ racingtales recently posted..Infinit Custom Nutrition Review and Giveaway
Your post today made me very curious about Infinit… I’m going to have to check it out!
Laura recently posted..Fueling for Performance
Congrats on the great 5K result!
Robin recently posted..Looking Forward to This
Thanks, Robin!
Laura recently posted..Fueling for Performance
Wow–great 5K! I am one of those that can totally handle coffee before working out. In fact, I feel that even though I only have one cup, it does enhance the quality of my workout.
Michelle @ Eat Move Balance recently posted..Roasted Celery and Cabbage
After trying numerous gels and chomps and failed attempts, I have stuck with Clif Shotbloks only now. They are the only thing my tummy can handle apparently. I also carry salted almonds in my fuelbelt in case I need something more.
Before I run, I have a cup of coffee and usually a Chobani yogurt. That’s usually enough fuel for me.
For post run, I usually have a bagel with cream cheese and chocolate milk, but with anyone not doing dairy, that’s not too good of a suggestion.
Melanie W recently posted..Virtually Running It! recap
I haven’t tried Clif Shotblocks yet but I hear they are similar to Honey Stinger, which is the only thing that has really worked for me. It definitely takes trial and error, doesn’t it?!
Laura recently posted..Fueling for Performance
I am glad that your shin is feeling better. Super speedy 5K! I need to run mine tonight after work.
My favorite pre run fuel for long runs is oatmeal with a cup of coffee. For fuel during my run I eat the fruit smoothie honey stingers and drink Nuun. That is the only combo I have found that doesn’t upset my stomach.
Tasha @ Healthy Diva recently posted..Week 6: My foam roller is my boyfriend….
It’s funny… I love oatmeal but have never tried it before a long run. Not sure why? I also love Honey Stinger.
Laura recently posted..Fueling for Performance
Great tips! I need to get better about eating before runs. I normally just take a gel, because I’m not ‘hungry’ but once marathon training starts I’ll need to change all of that! I love shot bloks and gels too!
Kat recently posted..Motivational Monday – Featured Sneakers #17
Yes, marathon training will definitely change that… you’ll figure it out!
Laura recently posted..Fueling for Performance
I am with you: no appetite post run whatsoever. All that finish line race food is lost on me. Boo!
Marcia recently posted..How Low Do You Go?
These are great tips! It is always tricky to figure out what works, especially before runs. I know that I need to eat something but my stomach can be sensitive too. And I was just thinking about how there were a bunch of virtual runs and challenges going on this month! Great job on your 5K Laura!
Christine @ Love, Life, Surf recently posted..Are you ready to ski?
Great tips. Even after 20 marathons and years of running I’m still working to figure out the best fuel for me
Jen recently posted..Marathon Monday: Week 3 Training
I’m glad to hear that- me too!
Laura recently posted..Fueling for Performance
You know, I’ve never actually done a virtual race before! I think Daily Mile has challenges, but I’m not sure if they have prizes like that!
Kyle Kranz recently posted..Who can wear minimalist shoes?
Great tips! I always like to see how others fuel. After a long run, I prefer to drink something over eating something. Smoothies are great!
Tina@GottaRunNow recently posted..When 7 Miles is Long
Great job on your run–nice numbers in the middle of a six-miler and on tired legs!
Fueling is so individual, like you said, I have a pretty regular routine with mine, although I still do glycogen depleted runs on every other long one. Hopefully I’ll be able to nail it all come marathon day next month.
misszippy recently posted..Super Bowl
Excellent tips Laura! I am still tweaking and reworking my fueling strategy, for me it changes, when it’s hot I don’t feel like eating and in the winter months I eat a tad more. One week one thing works great, the next it upsets my tummy. These are great tips that runners of all abilities could benefit from. Thank you so much for participating in the Kyle’s Krusade run and for helping with some of the details.
Lisa @ RunWiki recently posted..Book Review: Think Like Zuck
I went to a nutrition clinic with my tri group once, and the nutritionist actually said that the amount of sodium and other goodies in Gels can not be fully absorbed in one go. Rather, take half with some water, and the other half 10-15 minutes later. I started doing that and it definitely was less iffy on the digestion track. I also have switched to Stinger Waffles and salt caps (thermotabs for $5 a bottle on amazon), so take gels only 1-2 on very long runs!
PS. I did get your email on rescheduling, and that is totally fine with me. I still made it to Memorial Sat. It was so nice out!
Crystal@TheFastFitRunner recently posted..16 Week Bumpdate!
That’s so interesting! I’ve never heard that, but it makes sense and seems worth a try. Glad you still made it to Memorial- we’ll have to reschedule soon!
Laura recently posted..Fueling for Performance
Great tips on fueling. It really is crazy how different people do things so differently and how we react. I think it’s the perfect example that not all bodies work the same. Some people who are stuck on the diet hamster wheel would probably benefit from learning that. And is it too late to sign up for 5 by the 5th? I did it in January and I ran a 10k on Saturday. Does that count or does it have to be just 5 miles even?
meghan @ little girl in the big world recently posted..Weekend Update & Life Lately
Hey Meghan! That definitely counts. Just tally what your time would have been at approximately 5 miles, if you can.
And nope, not too late to sign up! Here’s more info: http://www.mommyrunfast.com/5-by-5th-virtual-run-series/
Laura @ Mommy Run Fast recently posted..Fueling for Performance
Nice tips!
Fueling… ugh. Haha, I am still figuring that out. Before I have done pretty well, I eat toast/bread with peanut butter and drink some Gatorade/water. During I do energy gels but I am still figuring out how much/when. It will get even more complicated with half Ironman training and racing.
Jamie @ couchtoironwoman recently posted..Moving for Charity
Thanks for the love! Fueling is a never ending battle it seems. Once I think I have it down, my tummy does a flip flop on me.
Angela @ Happy Fit Mama recently posted..Mid Winter Classic 10 Miler Race Recap
Great revelation! I am happy to read that I need to be taking in some calories on longer runs. My muscles have felt “empty” at about minute 75 almost each time I run that long, and now I know why. Always learning! TYSM
SarahJeanne recently posted..Marathon Monday – Training in Session
Some great fueling tips, although I’ve been trying out some new fueling options over the past six months or so that are very different than my normal recommendations. Fueling is SO important and figuring out what works is key!!
Heather @ Better With Veggies recently posted..Final Meatless Mondays from A-Z Reveal {Round 1}
Great tips and great 5km run!!! Do you have a goal time for the final 5bythe5th. I was just wondering that for myself last night. My intial goal was just to improve from run to run.
Fuelling is tough and I am still experiementing at the moment. I am lucky in that my body doesn’t seem to discriminate against energy especially when it is sugar in terms of performance and gut issues. But my taste buds on the other hand… after a few fuel stops I struggle to swallow any more sweetness. Thats where I think the the PB, honey and dried fruit balls that were inspired by your lovely self will help…not quite as sickly sweet as Jelly Beans and Gels ;=)
Jenelle @ MummyLovesToRun recently posted..10 weeks – Canberra Marathon
I’d like to break 20 minutes by April/May, as my current pr is 20:22, but I know I’ll have to enter a race for that to happen… I can’t push myself that hard on my own!
Hope you’re able to figure out what works best for you for fueling!
Laura @ Mommy Run Fast recently posted..Fueling for Performance
What do you like to do for calories during a full marathon? I have good success with Hammer Gels and recently ran my 12 miles with some Honey Stinger Chews (I like almost better now than Hammer!) … but I get hungry at some point on the long runs.
Christina recently posted..Running has an empowering effect
I did Honey Stinger chews for the marathon… it is definitely harder to get the same amount of calories in. Gels have 100 in a shot, and I used 3-4 honey stinger chews at a time, which isn’t even 50 calories. But I took Gatorade occasionally at stops as well for extra sugar/carbs, and it worked for me. Eating a good sized breakfast 2-3 hours before the run (400-500 calories) should help with hunger. Training is definitely the time to experiment!
Laura recently posted..Fueling for Performance
I think the key is just to experiment a ton until you find what works for you and then stick to it! A piece of toast w/ peanut butter sit well on my stomach before a long run / race and PowerBar gels work great for me during a run! =)
Michele @ Nycrunningmama recently posted..18 Miles + Super Bowl Fun
Love your new haircut!! Looks great
Helen @ What Happened Next… recently posted..Menu Planning
Thank you so much!!
Laura recently posted..Fueling for Performance
Great work on the 5K! My body responds well to caffeine prior to a workout, though I need to drink it at least 30 minutes beforehand, other wise I feel too jittery. I definitely think caffeine helps to improve my performance and the quality of my workout.
Melissa @ Fit ‘n’ Well Mommy recently posted..Drink Chia Giveaway #2 + Last Week of Our Paleo Challenge
I’ve been experimenting with fueling during my long training runs. Still looking for what works the best and what and how much it will take to ultimately run 50 miles.
Jill @ Fitness, Health and Happiness recently posted..Month in Review || January 2013
I’m enjoying doing the 5 by the 5th. It’s nice that it motivates me to make sure I do a moderate run, even if I let my schedule get away from me in the later part of the month.
I still shrug my shoulders a bit at fueling. I’ll pop a gel on longer runs (9 miles or more), but only if I think about it beforehand. I definitely have to make an effort to figure out what works best for me other than just not eating too much before a run. Thanks for the tips!
Bryony recently posted..Baby Files: The Big Sleep
I’m so glad you’re enjoying the series, Bryony!
Laura recently posted..Fueling for Performance
Great post! I’m hoping to get back into running come spring so this will come in handy! Thanks!
Giselle@myhealthyhappyhome recently posted..MIMM + Paleo Recipes!
Awesome time! I would have done this today but I am recovering from a cold so thinking I’ll take another rest day. I too have little appetite after a long run…but in the evening or day 2 watch out!
Great tips!
Melanie @ Nutritious Eats recently posted..Spinach-Stuffed Portobello Mushrooms & Meal Planning
You rock with a 21 min 5k in the humidity! There are a few local 5k’s in the spring. There is the Run for Wellness 5k(at George Bush Park) every last Sunday of the month. A very nice organization and great group of volunteers, and it’s FREE!
http://www.thehwp.org/5k.php
Thanks, May– I’ll have to check those out!
Laura recently posted..Fueling for Performance
Wow way to rock your 5k time! Had a great time running your 5 by the 5th race last Friday! Felt so awesome to finally run outside again:)
rachelle q recently posted..So Much to Say, So Little Time!
Thanks, Rachelle! So glad you enjoyed yours, too.
Laura recently posted..Fueling for Performance
Great advice! I’m still learning what works for me and what doesn’t. I think I definitely only needed one Gu Chomp before and one during my half vs the 2 I took during. I never have an appetite either for about 8 hours after a hard race. After that it’s game on!
beka @ rebecca roams recently posted..Weekly Workouts Roundup + Another injury
Very interesting! I never feel like eating after a long run and usually don’t, my rule of thumb for eating is to listen to my body. However, I’m wondering if I’d feel better more quickly if I’d force some calories in.
jan recently posted..Swimming Photos
Yes, I definitely think you’d feel better and recover more quickly with a little snack in that 30-60 minutes window, or a smoothie if you can’t stomach food!
Laura recently posted..Fueling for Performance
Great tips Laura!! I’m not sure I’m going to be able to do the virtual race by the end of the day but I will try
Kris recently posted..FIGHT HARD, FINISH YOUR RACE
Hope you were able to squeeze it in!
Laura recently posted..Fueling for Performance
Thanks for the tips. I’m trying to learn all of this and am finding it rather difficult.
Jenna recently posted..52 Weeks of Brotherhood: Week 5
Caffeine also increases muscle contractility and can boost athletic performance. I definitely notice a difference if I drink coffee before a run.
Sarah S @RunningOnWords recently posted..q1: that time I let Charlotte pick a title
Thanks, Laura! This is a great post. I’d never really heard these rules of thumb before, but I think these tips will be very helpful.
Clarinda @ Enjoying the Course recently posted..January in Review
[...] posted about my race on Monday- it was an improvement over last month, and possibly a pr for a virtual 5k. It’s so much [...]
Hey
I’ve just started out with protein powder and have found that my muscles feel so much fresher the next day than the normally do, I was such a sceptic before but now love my shakes!
I can’t eat at all 3 hours before any exercise/training/race or I feel/am sick so have had to work round this. I like drinking electrolyte to keep my salts topped up!
Thanks for a great and useful post
Ibbs x
Ibbs @ LaLangostaYMi recently posted..Fitness Friday #2 ‘P’
[...] 6.2 miles, with a virtual 5k of 21:28 for 5 by the 5th/Kyle’s Krusade/Tackle the Miles + 3 mile nap [...]
The timing of this post couldn’t have been more perfect. I have been really bad lately (especially when I am traveling) about refueling within 30 minutes of my run. It seems I am squeezing everything in and I choose to skip the eating part afterwards…thanks for the reminder of how important this is!!
Corey recently posted..Know When to Fold ‘em
I like your little snack plate. Can I come over for snack time at your house!? As you know, I ran the 5 by the 5th and really enjoyed getting a kick start on my month. My goal is to improve my 5 mile time by a little bit each month.
Travel Spot recently posted..Cream or Sugar?
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