In it For the Long Run: Part II

In yesterday's post I discussed how I prepare for long runs and recover from them. Read that post here. Today, in the second part of my series on long training runs I am going to discuss what I do during a long run. Please note that I am not a running coach, nutritionist, or personal trainer.* Everything I discuss below works for me, but everyone is different :) 

As I said yesterday, I like to think of my long runs as auditions or practices for race day. This applies not only to my preparation and recovery, but also, and maybe most importantly, to my fueling plan during my long training runs.

Gear, Clothes, and Safety

I always wear or carry my running necessities, like my iPhone, iPhone armband, hat,  and Feetures socks. Lately, I have worn capris and a long sleeve shirt or a short sleeve shirt with a lightweight tank underneath. Most of my workout/running clothes come from Nike or Fabletics. I try to dress as if it is 20 degrees warmer outside. I would rather start my run a little cold and warm up as I go. 

I also carry and wear some additional gear depending on the length of the run. If a run is over 6 miles, but under 10 miles, I like to carry a handheld water bottle. I really like this one because it is easy to hold and has a zipper pouch to store fuel, car keys, etc. If my run is over 10 miles I like to use a fuel belt. I currently use this one. I use a fuel belt during runs over 10 miles because I do not like holding a water bottle for that long. On my recent 20 mile run, I used my fuel belt and also carried a small recyclable water bottle. I recycled the water bottle about 7 miles in. (Please always recycle plastic bottles) :) 

Another item I carry with me during a long run is a piece of paper with my name and emergency contacts. I probably should always carry this with me. There are also some safety apps, like Glympse and RunSafe, which I have not tried out, but look pretty neat. I always tell my parents and/or my boyfriend that I am leaving for a long run and let them know when I expect to finish.

Hydration 

I run with just water. I used to run with watered down gatorade, but found that this bothered my stomach. However, many runners have success using sports drinks during long runs and races. So, feel it out and see what works best for you. 

During the run, I  drink water whenever I am thirsty and when I take fuel. I try to take small sips so that I do not feel like water is sloshing in my stomach. I always rehydrate after a run with Nuun. As a side note, Nuun is the best! It has no added sugar, is packed with electrolytes, and I think it tastes much better than gatorade. Also, it is a portable tab so its super easy for travel. 

Fuel 

The way that I fuel my long run was developed through a lot of trial and error and it is still a work in progress. I am always trying to balance my sensitive stomach with the need to keep my body properly fueled so I avoid hitting a wall. 

Before I leave for a long run, I always have a fuel plan in mind. That said, I try to be flexible and listen to my body. If I feel like I need fuel before I reach a certain mile, I will take something. Having a plan just helps me keep track of my intake so I know what is working. Currently, I use a combination of Gu energy gels and Clif Shot Blocks. You can order Gu and Clif Blocks on Amazon and you can find them at REI. I really like the salted caramel Gu energy gels and the strawberry Clif Blocks.  One Clif Block is roughly equivalent to 1/3 of a Gu. 

I take one Clif Block once I complete the first four to five miles. Then I have a whole Gu packet after the next 4-5 miles. So for example, on my 20 mile run last week my fuel intake looked like this: 4 miles - take one Clif Block; 8-9 miles - one Gu; 12-13 miles - one Clif Block; 16-17 miles - one Gu; and 18-19 miles one Clif Block. 

Some runners like to take one Gu right before they start a race or a run. I have tried this and it always leaves me with a stomach ache. I think this might be because I eat a fairly substantial breakfast before my long runs and races. However, if you have trouble eating breakfast before a run, then taking a Gu or Clif Block right before you begin might be something worth trying.

Just a note, if I am running 7miles or less, I usually do not take any fuel with me. Again, figuring this out took a lot of trial and error. It all depends on what your body needs and can handle. The best advice I have is to experiment. You will usually have at least 9 or 10 long runs in a half marathon or marathon plan so there are plenty of opportunities to figure out what works for you. 

Also, Maury from the My Heart Races blog has a great YouTube video on fueling. Watch it here. She discusses more of the specifics and science behind why fueling your run is so important.

Final Thoughts 

The current training plan I am using provides some tips for marathon training. This plan can be found on the My Heart Races Blog. One tip is to take your long runs at a slower pace than you would your other training runs. I have a tendency to try to run my long run as fast as I want to run my race, but since reading this tip I have slowed down. I let my legs run the speed they want/need. If I get frustrated with my pace, I keep in mind that on race day I will have tapered the week before so my legs will be fresh and fully fueled. If you are frustrated with your times during your long runs, try to stay positive and remember that the point of training is to prepare your body for your end goal.

Finally, there is nothing better than the feeling of finishing a long run! Okay, maybe there is, a beach vacation and chocolate cake are also pretty great. BUT, the feeling of accomplishment after running a long distance, especially a distance you have never run before, cannot be beat!! It's called runner's high for a reason! It is a major confidence booster to say you want to do something and then just get up and do it! So, enjoy your post long run bliss. Reward yourself with some mindless, but awesome, TV and your favorite foods -- I sure do!

An example of my post long run treat
Not pictured: a whole row of salty crackers. Yum!

Thank you for stopping by!
--Alyssa
@runninginteralia




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