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Running questions. Eating while running? running fasted?

Answered on August 19, 2014
Created June 22, 2012 at 12:09 AM

I now run for 2 hours or more every other day and at least an hour on the days in-between. I always run fasted (in other words first thing, after a cup of tea!)

As I go further I am starting to get hungry. I am paleo plus dairy (cream and butter only) and I will not eat/drink gels or similar. At the moment I just carry a plain water bottle.

The questions:

If you are running for more than 2-2.5 hours do you still run fasted?

If you eat whilst out on the run, what do you eat?

A4f9da7d094aa72508853588682b65f7

(268)

on July 17, 2012
at 07:48 AM

thank you for the link

7cf9f5b08a41ecf2a2d2bc0b31ea6fa0

(4176)

on July 11, 2012
at 07:36 PM

wow, that's a lot of running

A4f9da7d094aa72508853588682b65f7

(268)

on June 24, 2012
at 02:20 AM

I don't actually run that many miles, I just run very slowly! Getting out alone has saved my sanity however, and I am going to carry on. I have only been running for about 5 months and I am very new to all this (I am also 50)

A4f9da7d094aa72508853588682b65f7

(268)

on June 24, 2012
at 02:18 AM

Thank you I'll look for it.

Bf57bcbdc19d4f1728599053acd020ab

(5043)

on June 22, 2012
at 04:57 AM

you're going to start burning up muscle tissue after a while if you exhaust your available glycogen stores. You should eat at least a banana after the first hour or so. Mark's Daily Apple had a good post not too long ago about fueling a marathon - with a recipe for a primal energy drink. I'd drink that instead of water if you're running for 2 hours or more.

A4f9da7d094aa72508853588682b65f7

(268)

on June 22, 2012
at 01:52 AM

mostly, just a bit peckish! But I have bonked twice now, although once was due to getting over a tummy upset I think. I thought I was over it but....

A4587cfef29863db612c43f89c202cc1

(2053)

on June 22, 2012
at 01:38 AM

When you say "hungry" do you mean that your tummy is a bit hungry and you are looking forward to getting home so that you can eat a meal, or do you mean that you are bonking/losing strength and power, etc.?

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7 Answers

1
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on July 25, 2012
at 08:36 PM

I run fasted, but not for those lengths. I typically top out around 90 minutes for my long runs, and that's once a week.

Most studies have shown that 90 minutes is the max you should go without refueling. I will typically fuel on runs longer than 60 minutes, but only if I feel I need it. I used to use Gu Gel, and hated it, but it fueled me.

Now I use Coconut Water. That's got a ton of electrolytes (more than Gatorade) and sugars but is all natural. Other than that, I hate having food in my stomach, so I don't eat anything solid.

0
59fa7cd87fb9d669adf21e5cf3e7ada5

on July 25, 2012
at 09:18 PM

So if you are fat-adapted you can run for what, a zillion miles?

0
C45d7e96acd83d3a6f58193dbc140e86

on July 11, 2012
at 07:29 PM

The more you allow your body to become fat-adapted, the less you will use up your glycogen stores until you actually need them. In a two hour run, you should be at a pace that fat can make up 75-90% of your energy use for quite some time. Now, in a 12 mile run, you would still only need to pull about 100g of glycogen for energy during that time, so you should have plenty in storage in your leg muscles.

0
Bf57bcbdc19d4f1728599053acd020ab

(5043)

on July 06, 2012
at 08:00 PM

I just read a blog post on this over at Barefoot University. You may need food after about 2 hours of running because you have burned through your glycogen stores.. and you may not be fat-adapted. He talks about hitting that wall and then going through it and gradually adapting your body to dealing with it. Very interesting..

http://barefootrunninguniversity.com/2012/07/02/training-on-an-empty-stomach-a-low-heartrate-alternative/

Personally I also train fasted but my runs are more 1-1.5 hours, typically. You need water but not food at that length.

A4f9da7d094aa72508853588682b65f7

(268)

on July 17, 2012
at 07:48 AM

thank you for the link

0
C4fa226c86c0ac5d2f49b48069c1c1a8

(120)

on July 06, 2012
at 03:16 PM

I converted to Paleo during my recent marathon training and found a big change in how I handle and process foods. It was difficult at first to approach 1-2 hour runs without the normal Powerbar GU's I was used to having ready for mid run re-fueling. These are very sugar based and I wasn't sure how I'd do with out them. What I have found in my last few races. (three half marathons) is that I usually eat a handful of nuts an hour or so before my run and carry some almonds in my fuelbelt pouch for when I'm edging the wall. I carry coconut water (natural electrolytes) rather than take the course Gatorade. The combination I have found has been helpful during the race. (I've carried a gel in my belt anyways just in case but haven't needed it yet.)

0
2f83028f9830b25f7c21109197176d9e

on June 22, 2012
at 02:04 PM

I don't run fasted as often as this. Maybe one long run every week or every other week when I'm in an early phase of training. In those situations, I eat nothing but bring water. Eating before running is my preferred method to avoid hunger while running...I usually have a sweet potato with some coconut oil since I've found that works well for me. As for eating on the run when I'm in heavier training, I've experimented with more natural foods...such as dried fruit, dates, or bananas, but fruit bothers my stomach while running...possibly the fructose? It easiest and affects me best to eat gels, I just take the ones with ingredient lists I find less noxious. It's also important to remember that concentrated sugar on the run is much different than concentrated sugar when sitting. When running for a long time or at a high intensity for a moderate time, don't be afraid of the sugar!

0
Bef4109763803bd98273d3ba506cd110

on June 22, 2012
at 01:55 AM

I don't like to run fasted personally. I don't run as many miles during the week as you do, but I do multi-hour runs on the weekends and I always take a vest with water and some food for anything over 2 hours. I think the easiest thing for my body to deal with are the Honey Stinger blocks (I like Orange Blossom and Pink Lemonade the best), which are all gluten free. For very long events, I also sometimes mix in Hammer Gels in Chocolate. They have maltodextrin, but they say it comes from corn. Wheat bothers me, but corn doesn't seem to, so it works for me.

If you can stash food, watermelon is a real treat when I'm running. And there's always bananas.

A4f9da7d094aa72508853588682b65f7

(268)

on June 24, 2012
at 02:20 AM

I don't actually run that many miles, I just run very slowly! Getting out alone has saved my sanity however, and I am going to carry on. I have only been running for about 5 months and I am very new to all this (I am also 50)

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