calories per hour?

[Chandra Leister]

As my running goes longer, and I push my "speed", I know I'm not getting my calories right.

I would love some insight - how many calories per hour do you consume during 2-3 hour runs? protein? carbs? 

any help appreciated! 

Thanks,

Chandra

[Joe Wrobleski]

Usually, none, but I might be out of the norm on this one.

 

If you eat before a run, you should have enough in your system to get though 6 miles or more.  If you are doing some speed work, maybe you would need a gel, depending on how much you were doing.  After 2 hours of a moderately paced run, you may need a gel to get through the last hour.  You may instead want to eat that gel after the first hour of running, to get it in your system. 

 

I don’t think the science of this is very well nailed down.  I have read that technically, a well trained marathon runner stores up to 20 miles of glycogen in his or her body, without eating anything – hence the “bonk” at mile 20.  I would start out experimenting with foods and figure out what works for you.

 

Joe

--
--
You received this message because you are subscribed to the Google
Groups "Trail Monster Running".
 
---
You received this message because you are subscribed to the Google Groups "Trail Monster Running" group.
To unsubscribe from this group and stop receiving emails from it, send an email to trail-monster-ru...@googlegroups.com.
For more options, visit https://groups.google.com/groups/opt_out.
 
 

[Blaine Moore]

It varies from person to person...the best way to find out is to experiment.

An easy way to experiment is with various gels (one gel + some water) or gel-like solids (chomps, honey stingers, shot blocks, gummy bears etc) or solid food (dates, candies, breads, etc) and on various schedules (every 20-30 minutes, every 30-40 minutes, once an hour, etc.) or liquids (gatorade, heed, hornet juice, etc)

Better to practice earlier rather than later, see what works for you, what doesn't work for you, and what just makes you throw up everywhere.  

For me personally, I'm usually fine with nothing or with just water for that 2-3 hour range. If I am carrying food, lately I've just been carrying dates and eating them as I get hungry, but I've experimented with pretty much all of the above.  I almost always eat before I run, and whenever I can I eat as soon as I can after a run (even if it's just a banana) to help myself recover. Not eating afterwards is definitely ill-advised after any long and/or hard effort.

Regards,

  - Blaine

[Amy Tobalske]

I don't track my calories, however, I do know on a long run (10 miles+) I have burned over 3k calories- only because Garmin Connect indicated this info when I mapped out my run. I don't worry about calories. 

I don't eat up to 2hrs before I run, and before I go out I will consume a gel or some chews. I am very diligent about hydrating and refueling every 45 min. This works for me and I feel fine. Did that for Pineland and felt great- lost 6 lbs when I was done, but I really exerted my body. I never bonked. 

I eat pretty healthy overall and usually eat some protein source (yogurt, smoothie) when I am done. Much of this has been trial and error. 

Hope this helps. 

Sent from my iPhone

[Alan Morrison]

Losing that much weight during a long run seems like impending dehydration.  I'm pretty sure your performance must suffer by losing such a big percentage of body weight.

 

Alosaurus

 

----- Original Message -----

[Amy Tobalske]

Nope, 

I felt fine, no dehydration issues. I had my pack on and was hydrating regularly and fueling regularly. 

Sent from my iPhone

[Joe Wrobleski]

I lose about that much in the first 30-50 miles of a race, but then things stabilize – I think it is water weight, mostly.

[unstrung]

Running along behind Scout and Squirrel on long runs, and copying what and when they do everything, is a good place to start. O:-)