love how you give the viewer what they came here for. well done. adjusted my nutrition strategy thanks to this video.
@Ben-yw8be
9 ай бұрын
I front load the bulk of my calories in the first half while I am running a little slower than goal pace. It really helps me. I consume 60-80 grams of carbs per hour since I weigh 190 lbs. Also the first half I am predominantly using fat for energy and not as much carbs. Once I enter Zone 3-Zone 4, more carbs are being used as fuel. So it makes sense to front load it.
@runelitecoach
9 ай бұрын
Good strategy. It should totally be done like that.
@rssarma
5 ай бұрын
Really found this video helpful, thank you for this. One thing I'm unclear of, you mention not taking in any calories from about 2 hrs before race start to 20 mins after the race begins. I usually take a gel or a banana about 20 mins before start, are you saying this is detrimental? Maurten's fuel guide asks to take a gel about 15 mins before as well.
@runelitecoach
5 ай бұрын
The reason for that is so that you’re not going into the race with elevated insulin levels. If you do, you’ll start burning through glycogen sooner. If you’re well, fueled up till two hours before the race, there’s no need to eat immediately before the race. You sometimes see elite Runner) is doing this, but it’s a bit of an illusion because often times they have done a warm-up for about 20 minutes, so they actually are stable with their insulin and glycogen mobilization already. But for most marathoners doing an additional 20 minute warm-up Would just use extra energy
@rssarma
5 ай бұрын
@@runelitecoach Thanks for clarifying. I'm running the JC marathon tomorrow and will use this strategy.
@joeccriscuola
11 күн бұрын
I could see doing this on the second run of the day before a long run too. Thanks Coach.
@runelitecoach
11 күн бұрын
Any time!
@justinnevins107
Жыл бұрын
Uh... I take in like 1150-1500 calories during a marathon. Is that a problem? Am I even able to use all of this? 1 gel at start, 4 more during the race. Plus 20 oz. (about 250 calories) every hour of hydration/calories. Will my insulin kick in and hit me with this much?
@runelitecoach
Жыл бұрын
That's a lot, and likely unnecessary. You don't need that many calories to avoid a bonk. It sounds like you are hyper focused on getting in a lot of calorires, but that will cost you time because it takes energy to digest them. So cut it back for sure. I mean, if you cut it back to 1,000 in a marathon that's still a TON, perhaps still too much, but it'll be 30% less than your current plan. Start there at least. If you're going "slow" you'll burn a lot of fat anyway (no need to eat), and if yo'ure going "fast" then you finish sooner and likely only need 300-700 calories to keep the "bonk" away. YOu can also change your training to give you a better ability to burn fat early on. But I suspect that that's not even an issue for you, and that you're simply eating more than you need.
@J.e.f.f.r.e.y
Жыл бұрын
What do you recommend for a half marathon running 75mins? Do we have enough glycogen stores for 90mins so we don’t need to fuel during the race? Would a Maurten gel which doesn’t get absorbed for 30mins until it reaches small bowel be a good idea to take on the start line to help with the race finish?
@runelitecoach
Жыл бұрын
If you can run a half in 75 mins then you are not needing many calories to finish it well. But you DO want to signal to your body that it's not in jeopardy of running out. So you should take some calories from glucose and fructose combination. Maurten will do it, just be conservative with how much you take. You can try taking 100-300 calories based on the conditions (hot?). But you're not likely going to bonk. Congratulations on the great time!
@J.e.f.f.r.e.y
Жыл бұрын
@@runelitecoach I ended up running 71:50. I followed your pre-race protocol and took a Maurten gel at 5k to give me confidence for the finish. I finished really strong. Thanks for the advice.
@bobbyk9939
11 ай бұрын
Andrew, I have exercise hypoglycemia where my glucagon hormones in my liver/pancreas does not activate to raise my glucose levels during zones 1/2 runs. I need to run in zones 3 or higher in order to raise my glucose levels by using my adrenaline or constantly eat carbs every 15-20 mins or I will hit the wall with hypoglycemia (verified with glucose monitor in low 40s). During 2023 Seoul International Marathon, I had to take 12 gels, 7 mini snickers, and 32oz Gatorade which got my really sick to my stomach. I finished the marathon in 4 hrs 26 mins but I can relate to your 700 calories and the sickness in my stomach. I envy normal runners that don’t have to worry about hypoglycemia episodes daily during every runs or easy aerobic exercises and having to always carry carbs with me. They are heavy to carry during marathons and is what I was born with or inherited from my parents. I’m not sure if I was overloading with carbs during the marathon but I need to run positive split strategy because of my hypoglycemia and go anaerobic in the beginning in order to keep my glucose levels up. I did sign up for 2024 Seoul International Marathon again and hopefully looking for some wisdom on my nutritional plan. Seems like out of 30k runners at the race, I was the only one carrying a bunch of food and 32oz Gatorade.
@runelitecoach
11 ай бұрын
The solution to what you’re talking about here isn’t able to be written in a KZitem comment. But essentially this is a deeply systemic issue caused by high fat in the diet over multiple decades. The solution is going to require a uncomfortable period of transition. Or, of course you can just manage the symptoms and deal with it as you have. Up to you.
@bobbyk9939
11 ай бұрын
@@runelitecoach thanks for the reply back. I’ve been having hypoglycemia all my life and I seriously doubt that it’s my diet of eating high fat as I’m alway fit 10-12% body fat (weight lifting 3-4 times per week) and run 18:45 (5k)/ 39:55 (10k), 1:33 (half). I’ve done many intermediate fasting sessions, vegan diet, eating clean, and nothing works. It’s genetics from my family history of having issues with liver/kidneys. I’m all for uncomfortable period of transition to fix my issues, if there are any fixes, as I’ve been active duty military for 21 years and is a mentally tough person. I do appreciate you reaching out.
@AmeliaPremium
5 ай бұрын
Would love a video about homemade natural/whole food alternatives to gels for fuelling during a race
@runelitecoach
5 ай бұрын
Dates. That’s what I use and if I can get my own aid stations or crew I use homemade raw juice.
@justshanestuff
5 ай бұрын
not homemade but I'll use go-go squeeze packets (basically apple sauce in a pouch) or even baby food pouches as an alternative to gels
@agostinocoppola4619
Ай бұрын
How about if you warm up for 20 min? Do you still wait or do you take something at the start.
@runelitecoach
Ай бұрын
In that case, you take something right before the start
@agostinocoppola4619
Ай бұрын
@@runelitecoach perfect! Thank you!!!
@agostinocoppola4619
Ай бұрын
@@runelitecoach ❤️
@bakedbeans198
Ай бұрын
How do you recommend getting sodium? Are electrolyte powders and salt tablets good, or are gels and fruit enough?
@runelitecoach
Ай бұрын
This is a big topic. I have an entire video coming on this in about three weeks.
Пікірлер: 26