Fueling Strategy for Best Marathon Results
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- Опубліковано 28 чер 2024
- In this video, Brodie talks about the importance of a fueling strategy for best marathon results. He shares his experience of hitting the wall and experiencing GI issues at 25 km during his first marathon because of a lack of a fueling plan and training preparation.
Learn how to train your gut to tolerate carbs before running, and how to stomach foods like smoothies, bread, fruit, and muesli bars without GI issues. Also, learn how to tolerate carbs mid-race and the correct timing of taking race gels. By following these steps, runners can avoid hitting the wall and improve their performance on race day.
Resources in this video:
Paper 1: Comparison of a sports-hydration drink containing high amylose starch with usual hydration practice in Australian rules footballers during intense summer training. pubmed.ncbi.nlm.nih.gov/30241...
00:00 Intro
00:43 Train Your Gut Before Race Day
01:35 How to Tolerate Food Before Running
02:35 Train Your Gut for Carbs Mid-Race
03:15 How to Tolerate Race Gels in a Marathon
03:52 When to Consume Gels in a Marathon
05:02 GI Issues During a Running Race
05:30 Implementing a Hydration Strategy
06:00 Calculating your Sweat Loss
07:23 Calculating your Sweat Concentration
08:20 My Fluid Replacement Strategy
08:40 Starch Resistant Products
09:45 GI Issues from Psychological Stress
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I love how clearly you present things Brodie. So helpful. Really appreciate the injection of humour too. : )
I am working on this Jo 😅 it’s interesting because I am a bit of a jokester in real life, then get in front of a camera and I’m super serious all the time 😂
This is such great supportive information… I’ve been practising what you’re saying bit by bit … never could eat before hand … now can’t go without it
Thank u heaps for your guidance and help
This was very helpful. Thank you! I have a hard time digesting any sort of solid food right before a run and acclimating your gut during training is a great idea.
Good luck with it! If you find it successful let me know 😇
Thank you very much for the great tips! I did take away something that I could improve on and will be trying it out in my next training block! 😊
Glad you found some benefit! Thanks for watching
Thank you for an informative video. It is immensely helpful 🤩
You’re welcome 😇 thanks for watching
Excellent video and step by step strategy mate. Cheers and greetings from Greece 🇬🇷
Amazing 🇬🇷 looking forward to hearing any other feedback if you watch any other videos
SUPER HELPFUL! I clearly need to bump up my sodium in my fluids during longer bouts... it all makes sense now! thanks Brodie!
I’m glad you found it useful 🤩
Very unique and helpful video. I am in a circle of research for my first marathon and i keep seeing the same advices repeatedly. Thank you for this.
You’re welcome Adam. Good luck with your marathon 👏
Thanks Brodie
My running partner eats as we drive to races. I didn’t know I could train my stomach to tolerate doing the same. Thank you!
See how you go! Good luck
Great advice about breakfast!
Thanks Mikhail. I really appreciate you watching and taking the time to comment 😍
thanks for the tips, was helpfull fo sure ;))
Glad you thought so, thanks for watching 😍
Soooo helpful, yes indeed Brodie !!! I only just recently started eating before running to try to get used to it so this is perfect timing!!! 22 days until the big day now!!! Getting very nervous already!! 🥴🥴💪🏻🏃🏻♀️💪🏻
Cannot wait to see how you go!! Good luck for the next few weeks
@@RunSmarterwithBrodieSharpe THANKS!!!! 😁🙋🏻♀
Good tips. I eat on race just same than every morning. And on the race gel on every 5 km. That works for me quite well. And if there is bananas etc offer in race then I pick those.
Thanks for sharing! 😍
Very helpful
Thanks for watching 👏
thanks a lot
You’re welcome 😇 thanks for watching
V useful advice
Thanks for watching 😇
Interesting and agree with most of your take on fuelling and hydration during the race, I do find eating at least 2 hours before a race or long run better as my glucose levels stabilise and I dont have a big drop in performance after my glucose levels spike - Irish Olympic marathoner @Stephen Scullion speaks about this extensively on his youtube channel and I find it works...for me anyways. Thanks for sharing.
Great info to keep on the comment thread so appreciate you taking the time. Thanks for watching 🤩
Informative video for a newbie trail runner thx mate. Where am I get a sweat test done? What’s in your morning smoothy? Have you tried Tailwind during a race instead of food? Cheers
Thanks for the kind words, maybe check out precision hydration website for testing. Smoothy these days, banana, walnuts, chia seeds, prepd hydration powder, avocado, blue berries and strawberries with milk or water. I haven’t tried tailwind no.
Brodie I ran my latest marathon last year at Dublin and ran 3 hours and 47 seconds @62 years old with no water or fuel which was my 27th marathon doing the same .I always ensure in the days before to uptake high carb diet.But seem to rely on insuring as much fat oxidation takes place with steady state running .But now might try your approach with carbs on the hour and see how I get on
Thanks for sharing. It would be an interesting experiment. Particularly if you wanted to push for faster times. Who knows, maybe you feel better with more fuel
Will let you know how I get on
Decades ago not eating and drinking was the standard for the marathon. They still ran fast as hell.
I think Generation Ucan would be a really good choice if you are allready used to not eating during the marathon
FIRST! Very true on fuelling and so many also derail by starting too fast 😱
Couldn’t agree more 👏
Soooo helpful, yes indeed!!! I only just recently started eating before running to try to get used to it so this is perfect timing!!! 22 days until the big day now!!! Getting very nervous already!! 🥴🥴💪🏻🏃🏻♀️💪🏻
@@bev9708 you will be great Bev!
@@PoetWithPace Ohh thanks so much!! I didn’t realize I had accidentally posted this on your comment … but very nice of you, I appreciate the encouragement !! 🙋🏻♀️🙋🏻♀️
@@bev9708 my pleasure Bev!
During a race, i drink some of my selfmade energygel + water every 5-6 km. And you should always remember, it takes a few minutes until the energy is available.
still run fasted with a same reason, afraid upset stomach mid run. gonna start to build up tolerance the way you suggest, got 1 whole year to train for full marathon
Wise decision! Good luck with your training
@@RunSmarterwithBrodieSharpewhat about the other video where you said you should train fasted to burn fat more efficiently? Should I just train fasted some days and eat on others?
Thanks so much for this. My training has been going so well except for the fueling. Making me very nervous. Have my marathon in 6 weeks. Never used to have gut issues but I started running all my runs fasted about 3 years ago and now I can't seem to tolerate anything. I will try eating a little before I go out on my runs! I wondered though, with your strategy of how to increase the food you eat before your runs were you still just eating it all 20 mins before running? My issue is I can only fit my runs in first thing in the morning so it's hard to eat beforehand.
I decided the 20 mins beforehand to mimic Race day but you can try eating and running straight away. Ultra runners train themselves to eat while running so it wouldn’t be much different haha. Good luck!
@@RunSmarterwithBrodieSharpe thanks! Does that mean you don't eat breakfast before racing? I mean other than what you eat in the 20 mins before it starts? Just wondering as I am not sure if to eat breakfast before I do the marathon since I'm so used to running (even long runs 20+ miles) without eating.
Definitely you’d want to train your gut to have breakfast on race day. More fuel the better otherwise you’d increase the risk of hitting the wall early.
Everyone running a marthon needs to watch this video.
Love it! 🥰 thanks for the encouragement
Good insights, thank you. However, I do struggle with the hydration during the race. The fueling stations are a bit of a mess, and sometimes insufficient, so I always hesitate to bring a bottle to cover part of the race at least. But then, how much?...
Thanks for watching! That is a tricky predicament. 🤔 it would really depend on your individual sweat rate and the weather/humidity of race day.
I bring a bottle prefilled with my electrolytes. And I drink some every half mile. I refill at every station. If they provide an electrolyte drink, good, I’ll train with that one, but I still choose gels with a heavy sodium content because I am a heavy sweater, but no caffeine which causes me trouble during any run longer than a 10K. Choose your gels/chews carefully; some have great electrolyte levels, then train with them.
Good info. I'm sort of blessed I guess with a strong stomach. I've eaten full meals before my run without issues, but I stilll do training hydration and fueling strategies in all my long runs at different intensities. Race day breakfast I eat carb dense foods like a bagel with peanut butter and honey an hour or two hours before the race and half an hour before the race I'll consume electrolytes and a stroop waffle before the start line. GLTA with the training.
Thanks for sharing. You definitely seem to be one of the lucky ones haha
Cant beat a Stroopwafel
Good info. I think I have the same strong stomach. How long before you take your first carb and drink during the race?
Two things. Is GI stress the polite way of being concerned you'll need the bathroom during a race? I end up starting events underfuelled simply to avoid this issue. Second. you mentioned 1269g of sodium per litre of sweat - that's just over 1,2kg of sodium in one litre (1 kg) of sweat/water. Third, you are describing me perfectly!!
🤣 GI issues would be pain, bloating, urge to toilet, upset bowels, all the fun stuff.
Gosh how has no one picked up on this before! 🫣 1269 mg. Not grams.
That's the one - "Urge to toilet" even on an empty stomach !
1269 - I teach maths and I'm obsessed with measuring.
I'd love to see this video blended with your take on the carboloading theory.
I have done some stuff on carb loading. Have you seen this one? Carb Loading vs Fasting for Best Marathon Results
ua-cam.com/video/_wE2ZBaQ4mk/v-deo.html
Now I have !
I have a greenie that I know will have me going to the toilet within 15 minutes. It has a lot of fibres that just gets things moving. I drink that maybe 1,5 hour before my long runs and then I know I'm emptied out and won't have to go to the toilet during the run.
Good video but the hydration part seems incomplete. So you replenish electrolytes and sodium on your training and then what do u do the day of the race? How do u do it? Are u using same product as what is offer in the marathon? You change the product you use as u try a new marathon?
Thanks for your comment Andrea, sorry. I do agree it’s incomplete looking back on it now. My interview with Andy will help
Clear this up podcasts.apple.com/au/podcast/the-run-smarter-podcast/id1494778818?i=1000543774092
I carb and sodium load 3 days out about 500g per day with far less fat and protein than normal, eat 125g before the race, then 5 gels during.
That’s great! I am starting to interview pro runners and learning a lot about the carb load!
The prebiotic solution taken 10 hrs before your race helps your gut resist digestion.......does that effect the gels you take during the race as well?
Hey David. Head to prepdhydration.com.au and they have a great explainer video
8:27 I was listening to this, and heard you lose 600g of sodium per hour. By my calculations you could die from a half an hour run.
But in long running digestion is stopped by body then how you can use food
Good question. I’d say digestion slows down rather than stops. So we can still use food but you need to be smarter about it
I also tried a gel for the first time in the middle of a Half. Huge mistake. I had the worst cramps.
🤣🤣 we can learn from our mistakes
Eat your carb meal night before then go by feal in the race, maybe take one gel at mile 18 and you are good to go
Thanks for sharing 😍
What do you normally eat the night before?
Tia
@@ourwilliam2405 two-baked sweet potatoes or half a pound of pasta....
@@BRunner12thanks for answering I’ll try that too
how much time before running should i take the smoothie ???
I’d start with 30 mins or so and then try shortening the time depending on the volume. Essentially trying to mimic race day when you’ll be eating beforehand but also consuming carbs mid-race too.
I eat ok, but I end up bloated. My body just doesn’t seem to absorb it.
Could you try different foods or fruit juices/smoothies/gels to start? That might help.
Damn, you’re a fussy eater😂 I wake up at 5am just to eat by 6 and run at 9, and oh man I can eat like a termite😂 I suppose every body is different and you must find what works best for you. Lovely video 👌
Haha that’s awesome! Glad you enjoyed the video. All that fuel must be great for your training 💪
A gel at the start and every 5k.
Wow that’s a lot of intake! 👏
Diabeetus