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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 probably one of the most informative videos ive watched on marathon prep. And ive been binge watching marathon prep stuff from everywhere. Ill have to save it and re-watch with a notepad and pen so i can start some of mt own testing. Awesome stuff
@@RunSmarterwithBrodieSharpe Also, I'm running my first marathon in Canberra in April but now I'm convinced I need to run Melbourne too so I can get my own Flinders Station marathon photo
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
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
@@robwhitmore3040No real change but the settled in taking u can during marathon training which seems to help in terms of freshness at the end of the marathon or long run up to the marathon distance
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.
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
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.
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.
Very informative video. Years ago when training for my first ever marathon, I read somewhere that it was a good idea to get my body used to burning fat when my energy levels were low. So I effectively began doing my long runs while fasted. Though I didn't know that was the term for it. All those years I trained myself to run without eating anything in the morning. I did eat and drink during the races. Just not before. I'm trying new things for my next marathon and searched for fueling strategies. Your video showed up and I watched it. I will implement this in my training. I generally like to go for a run as light as possible, though I'm sure my body is used to digesting food while on the run. Full stomach it is!
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
@@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?
It does wonders for your performance after training your gut and prevents bonking/hitting the wall. I just finished my first Marathon pretty fresh and with a decent time (3:56:03) following a fuelling strategy that I regularly use for racing while cycling since cycling is my main sport (was consuming 90g carbs per hour), I think I could've gone faster but I wasn't really a runner and didn't want to get injured since my form likely wasn't as good yet. I was surprised how many under fuel coming from cycling since we regularly consume 90-100g carbs per hour during races. The only annoyance I guess from what I've experienced is carrying food/hydration isn't as easy compared to bikes which has bottle holders and deep jersey pockets to carry bars/gels.
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.
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!! 🥴🥴💪🏻🏃🏻♀️💪🏻
Great video breakdown on increasing GI tolerance incrementally, Brod 👌👌 I started doing 10 km runs (8-9kmph) recently (6 months ago) and the most limiting aspect that makes me slow down by 6k or so is _feeling of extreme heat around the neck, chest and head area_ , which subsides as soon as i take 2-3 mins paced walking (ext temp. 27-30C). Was wondering if you might have come across such an issue during a marathon or other runs in hot climates? Would be amazing to hear your perspective to minimize such an issue. Cheers 🫡
@@oommenthms2728 thanks for the kind words. I can’t say I’ve heard of this before. Your head and neck are key areas where your body dumps a lot of heat. Maybe it’s an overheating issue? Can you try on cooler days, cooler times of the day, stay hydrated ect and see if the issue continues?
Cheers for the prompt reply, Brod...👌 Yeah, overheating it is, I m looking into cooling gel collars or maybe a headgear. And weather wise, this is the coolest weather I'll have here in the South of India, so the upcoming months are gonna be more warmer 😢
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!! 🥴🥴💪🏻🏃🏻♀️💪🏻
@@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 !! 🙋🏻♀️🙋🏻♀️
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.
Everyone talks about fueling during the run which is important. But me for example as migraine person I get always the evening afterwards or next morning a super bad migraine attack due to the energy deficit😢 even if i eat a full pizza after my 30km run, but we need to consider we burn 1500! Calories in such a run or even more in marathon. But our stomach has a specific size i cant eat double after the run and ofc dont want to train my stomach to huge portions. But how to fill it step by step afterwards to have enough energy for muscle recovery and the brain? I always feel super super dizzy and destroyed
hey brodie! just found this video and it's super helpful! thank you! follow-up question: how do you deal with...bowel movements before/during race? esp if you're stomach is used to having issues after food consumption.
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?...
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.
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
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.
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.
Great video! How long before a run do you eat? I try to wait about an hour before running but not sure if this is too long to get the benefits. Thanks!
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
OH no, it's too late to watch this. i used to running on empty stomatch during training, and now during the taper, i noticed i'm much more fatigued running after a meal. and my marathon is next week! i hope i can still train my gut during this taper with shorter runs..
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.
Good tips! I'm 2 months before my first attempt at a marathon. I'm working on my pre long run fuelling strategy. So far with limited success. (It means, I'm learning what does not work.) I'm better off starting empty. (p.s.: please don't ruin the audio with crappy music or sound effect or whatever background noise, why using a pro mic when the background noise ruins the quality)
@@AnTalk_blog thanks! I have come I long way since creating this video a few years ago. I cringe now when I watch it and the editing choices I made 😅🫣 Good luck with your marathon!!
I'm blessed! Or am I? I NEED to consume vast amounts of carbs pre-run, (unless it's a very short run) can literally demolish a full English Breakfast and head out the door for a run 10 minutes later with no GI issues whatsoever. I can eat & run at the same time (snickers, Em's Power bars etc) with no problem except coordinating my eating while watching my every step (I'm a trail runner). My gut has always been pretty much bomb-proof. But if I don't get a frequent drip-feed of carbs, especially electrolytes & fluids.. I will crash very quickly.
I love how you almost take a scientific way for trying out the best strategy and what is science if not trial and error. I will definitely try out weighting before and after a long run. A short run would require a more accurate scale I guess. One thing you did not factor in though is the water that is bound to glycogen. So for like 200g of glycogen carbs you lose about 1kg of total mass. Roughly we have 100g of glycogen stored in the liver and depending on the musculature 1-2% of muscle mass -> 400g. I don't know numbers at this point can vary by a lot depending on your physique but I can see how we can easily lose 2.5kg of mass through sweat and also simply burning carbs only from glycogen stores. And the math gets harder when you factor in the intensity of the run. We burn both fat and carbs and as you go up in intensity you consume more carb. The body tends to consume/prefer glycogen even though you fuel up during the run. Then asuming you peed before the race you might also want to factor out the pee after the race. But it's weird because sometimes of you're dehydrated your body can tap into the bladder and reabsorb it back. I was reading in Hutchinson's book Endure, that some athletes won't lose any vital liquid from blood plasma so he showed studies that when they drank water they in fact performed way worse. There were quite a few studies cited there but in the end it seems that what science says is that you should drink only when you're thirsty, and that the body can't absorb more than 1L/hour or so, and anything more than that will simply stay in the stomach making noise. Sorry for making this long, I enjoyed a few of your other videos before coming to this one. I will have my first marathon in a month and was looking for a good way to taper and yours was the most nuanced. Btw, I hate gels so I started diluting honey as much as it can be stored in a flask and I've been using that in my long runs. Depending on the type of honey it can have more fructose to glucose ratio and probably the gels have it a bit skewed towards glucose, but it's 90% the same and I can't wait for the long runs to suckle from that flask 😂
@@ninoadan8977 next week’s video might help 😇 plenty of others in the marathon playlist including this one 5 Ways to Run Faster Without Using More Energy ua-cam.com/video/bYdOC9qxkRs/v-deo.html
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.
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 👌
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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
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 probably one of the most informative videos ive watched on marathon prep. And ive been binge watching marathon prep stuff from everywhere.
Ill have to save it and re-watch with a notepad and pen so i can start some of mt own testing.
Awesome stuff
@@robwhitmore3040 amazing 🤩 I’m glad you found it useful
@@RunSmarterwithBrodieSharpe Also, I'm running my first marathon in Canberra in April but now I'm convinced I need to run Melbourne too so I can get my own Flinders Station marathon photo
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
@@JimDoyle-m5fhave you noticed changes?
@@robwhitmore3040No real change but the settled in taking u can during marathon training which seems to help in terms of freshness at the end of the marathon or long run up to the marathon distance
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 😇
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
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
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 🤩
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.
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 🤩
Very informative video. Years ago when training for my first ever marathon, I read somewhere that it was a good idea to get my body used to burning fat when my energy levels were low. So I effectively began doing my long runs while fasted. Though I didn't know that was the term for it. All those years I trained myself to run without eating anything in the morning. I did eat and drink during the races. Just not before.
I'm trying new things for my next marathon and searched for fueling strategies. Your video showed up and I watched it. I will implement this in my training. I generally like to go for a run as light as possible, though I'm sure my body is used to digesting food while on the run. Full stomach it is!
@@jacksonm.6549 thanks for sharing your experience Jackson and for watching the video. I’m glad you found it useful 👏
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?
It does wonders for your performance after training your gut and prevents bonking/hitting the wall. I just finished my first Marathon pretty fresh and with a decent time (3:56:03) following a fuelling strategy that I regularly use for racing while cycling since cycling is my main sport (was consuming 90g carbs per hour), I think I could've gone faster but I wasn't really a runner and didn't want to get injured since my form likely wasn't as good yet.
I was surprised how many under fuel coming from cycling since we regularly consume 90-100g carbs per hour during races. The only annoyance I guess from what I've experienced is carrying food/hydration isn't as easy compared to bikes which has bottle holders and deep jersey pockets to carry bars/gels.
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! 😍
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!!!! 😁🙋🏻♀
Thank you for an excellent video
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
Great video breakdown on increasing GI tolerance incrementally, Brod 👌👌
I started doing 10 km runs (8-9kmph) recently (6 months ago) and the most limiting aspect that makes me slow down by 6k or so is _feeling of extreme heat around the neck, chest and head area_ , which subsides as soon as i take 2-3 mins paced walking (ext temp. 27-30C). Was wondering if you might have come across such an issue during a marathon or other runs in hot climates? Would be amazing to hear your perspective to minimize such an issue. Cheers 🫡
@@oommenthms2728 thanks for the kind words. I can’t say I’ve heard of this before. Your head and neck are key areas where your body dumps a lot of heat. Maybe it’s an overheating issue? Can you try on cooler days, cooler times of the day, stay hydrated ect and see if the issue continues?
Cheers for the prompt reply, Brod...👌
Yeah, overheating it is, I m looking into cooling gel collars or maybe a headgear. And weather wise, this is the coolest weather I'll have here in the South of India, so the upcoming months are gonna be more warmer 😢
I have experienced the full tank for marathons and its s great strategy could go upto 4 hrs of running without any gel or energy bar or carbs
@@priority3 amazing 🤩 great job
Thank you for an informative video. It is immensely helpful 🤩
You’re welcome 😇 thanks for watching
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!
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?
thanks for the tips, was helpfull fo sure ;))
Glad you thought so, thanks for watching 😍
Everyone talks about fueling during the run which is important. But me for example as migraine person I get always the evening afterwards or next morning a super bad migraine attack due to the energy deficit😢 even if i eat a full pizza after my 30km run, but we need to consider we burn 1500! Calories in such a run or even more in marathon. But our stomach has a specific size i cant eat double after the run and ofc dont want to train my stomach to huge portions. But how to fill it step by step afterwards to have enough energy for muscle recovery and the brain? I always feel super super dizzy and destroyed
hey brodie! just found this video and it's super helpful! thank you! follow-up question: how do you deal with...bowel movements before/during race? esp if you're stomach is used to having issues after food consumption.
@@chongching I know some people take imodium. Comes with no risks and I believe no side effects.
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.
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.
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.
Good advice 👍
@@Yyyurkr thank you 🤩
Great video! How long before a run do you eat? I try to wait about an hour before running but not sure if this is too long to get the benefits. Thanks!
@@briansaks5718 thanks for watching. I’m not exactly sure on the precise time. Depends how big the meal is. 20-30 mins should be fine
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
Great advice about breakfast!
Thanks Mikhail. I really appreciate you watching and taking the time to comment 😍
Everyone running a marthon needs to watch this video.
Love it! 🥰 thanks for the encouragement
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
OH no, it's too late to watch this. i used to running on empty stomatch during training, and now during the taper, i noticed i'm much more fatigued running after a meal. and my marathon is next week! i hope i can still train my gut during this taper with shorter runs..
@@opopopowpowpopow there will always be another race 😉 we are ever learning 😇
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
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.
Good tips! I'm 2 months before my first attempt at a marathon. I'm working on my pre long run fuelling strategy. So far with limited success. (It means, I'm learning what does not work.) I'm better off starting empty. (p.s.: please don't ruin the audio with crappy music or sound effect or whatever background noise, why using a pro mic when the background noise ruins the quality)
@@AnTalk_blog thanks! I have come I long way since creating this video a few years ago. I cringe now when I watch it and the editing choices I made 😅🫣
Good luck with your marathon!!
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!
I'm blessed! Or am I?
I NEED to consume vast amounts of carbs pre-run, (unless it's a very short run) can literally demolish a full English Breakfast and head out the door for a run 10 minutes later with no GI issues whatsoever.
I can eat & run at the same time (snickers, Em's Power bars etc) with no problem except coordinating my eating while watching my every step (I'm a trail runner).
My gut has always been pretty much bomb-proof. But if I don't get a frequent drip-feed of carbs, especially electrolytes & fluids.. I will crash very quickly.
@@maxpower2631 a lot of people would be blessed with your stomach haha 😝 💪
Very helpful
Thanks for watching 👏
thanks a lot
You’re welcome 😇 thanks for watching
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.
V useful advice
Thanks for watching 😇
I love how you almost take a scientific way for trying out the best strategy and what is science if not trial and error. I will definitely try out weighting before and after a long run. A short run would require a more accurate scale I guess. One thing you did not factor in though is the water that is bound to glycogen. So for like 200g of glycogen carbs you lose about 1kg of total mass. Roughly we have 100g of glycogen stored in the liver and depending on the musculature 1-2% of muscle mass -> 400g. I don't know numbers at this point can vary by a lot depending on your physique but I can see how we can easily lose 2.5kg of mass through sweat and also simply burning carbs only from glycogen stores. And the math gets harder when you factor in the intensity of the run. We burn both fat and carbs and as you go up in intensity you consume more carb. The body tends to consume/prefer glycogen even though you fuel up during the run. Then asuming you peed before the race you might also want to factor out the pee after the race. But it's weird because sometimes of you're dehydrated your body can tap into the bladder and reabsorb it back. I was reading in Hutchinson's book Endure, that some athletes won't lose any vital liquid from blood plasma so he showed studies that when they drank water they in fact performed way worse. There were quite a few studies cited there but in the end it seems that what science says is that you should drink only when you're thirsty, and that the body can't absorb more than 1L/hour or so, and anything more than that will simply stay in the stomach making noise. Sorry for making this long, I enjoyed a few of your other videos before coming to this one. I will have my first marathon in a month and was looking for a good way to taper and yours was the most nuanced. Btw, I hate gels so I started diluting honey as much as it can be stored in a flask and I've been using that in my long runs. Depending on the type of honey it can have more fructose to glucose ratio and probably the gels have it a bit skewed towards glucose, but it's 90% the same and I can't wait for the long runs to suckle from that flask 😂
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
Never try anything new on race day
a bit too late now i am only 3 weeks away from the race day.
@@ninoadan8977 next week’s video might help 😇 plenty of others in the marathon playlist including this one 5 Ways to Run Faster Without Using More Energy
ua-cam.com/video/bYdOC9qxkRs/v-deo.html
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.
Love your videos brother. Subscibe Done
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
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! 👏
My dude's sweat is 127% sodium. Surely that can be monetized somehow.
Sorry. I can't eat banana for running. I don't know why😅
Diabeetus