Why The LONG RUN Is So IMPORTANT | Road To Osaka
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- Опубліковано 15 січ 2023
- Welcome to a new series, The Road To Osaka. Excited to announce that over the next 8 weeks I'll be training for a Marathon over in Japan. In todays video i take you along for a 30km long run in my marathon training, sharing some tips on fuelling strategies. If you enjoyed the video please leave a like and consider subscribing.
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Since my estimated time on a marathon is in the 5 hour time range I find that bringing a suitcase is useful.
Waiting until you feel like you need a gel means you’ve taken The gel way too late. You have to stay in front on your fuelling. Fall behind and you will pay the price. That gel is an investment into your energy 20-30mins in the future. 30g every 45mins is no where near enough for optimal performance either. The point of training your gut in training is training it to in as much carbs as possible. The fact Valencia you felt 60g an hour was too much is less a reflection on the fact it was too much and more a reflection that you didn’t eat enough gels in training for you gut to be able to process the 60g an hour.
Bingo
I don't think its Maurtens fault he got stomach issues. He went to Valencia one day out, and the flight can cause swelling and stomach issues 🤔
Agreed, the whole point of stomach training is to eat as much as you can and try and push that limit even if that’s too much, so you have no problem eating that amount or less on race day.
Couldn't have put it better - the dangers of hypoglycemias and the effect it will have on your race are much more than the risk of having some GI upset. You need to prevent it rather than treat low sugar levels
I disagree about one point. You should be training your gut to burn fat as efficiently as possible not carbs. If you’re successful you will need less carbs during the run. If you’re relying on carb intake to fuel your marathon because you’re biting fat inefficiently you’re not going to be in top performance shape anyway
Love this one Ben! Cant wait to see how you get on! Just a bit of advice... I think someone else mentioned this down in the comments but don't wait until you need the fuel, its too late by that point... stick to half an hour which is your plan in the race, get your stomach used to taking on the nutrition regardless of it you feel you need it or not, that way come Osaka your stomach will be used to taking something in every half an hour. Think of it as a car fuel tank.... lets say after half an hour you're down to half a tank left, a gel might take it back up to 3/4 and you've got a great buffer then until the next gel.... wait until 45 mins and the tank might go right down to a quarter and by topping up at that time, you run the risk of the tank lowering every time you near the next gel and before you know it, the tank will be empty! Hope that makes sense?
Love all your vids Ben. Very informative indeed.
I love these vids, thanks Ben,wish you all the best...I'm also doing a marathon in six weeks time. I'm inspired and learning along.
Brilliant video Ben and I love seeing how you are changing things about to sort out your stomach, I’m looking forward to the Marathon 👍
Great video Ben! Really loved seeing your progress this past couple of years! Sure you'll smash Osaka! I've got my 3rd Marathon at London. Feel like I've learnt so much from the 1st 2
Good to hear how you're switching up the fueling plans Ben, like you say definitely worth listening to your body and being flexible
Just wanna let you know that these videos are super helpful for us fellow runners who are not as experienced and are looking to run a marathon in the future 😃 great job mate!
Great content as always 👏🏾🙏🏾
Love the video Ben! Been looking for new running shoes for my half marathon training and these videos really help novices like me.
Congratulations on 40k subs! 🎉 I’ve been a follower since the start of the running content! Good luck at Osaka marathon mate
Love it Ben great video
Excellent vlog as always Ben, the Coros watch set up with the app looks interesting as well 👍🏻
Thanks Matt! I got the strap from fitstrapsuk I believe, pretty reasonably priced
I like that advice, about wearing your best kit on long runs.
I will definitely give it a try.
Incroyable 😢. Bravo 👏👏
Thanks for this video! Im a relatively beginner runner and learn a lot from your videos
I use small 4oz food grade squeeze bottles for liquids on long runs. They have a twisting cap and tuck in the arm sleeves. Works great. Helps to wash down the gels too.
The Essex lad strikes again. Keep it up brother. Big support from CHELMSFORD!!
Thanks Ben for the top tip on getting along with a gel. Not sure, but I have always tried to suck it all out as fast as I could; not really sure why. After having heard you, will try to play it differently, as it makes more sense. Thanks :)
Great video, nice long run workout! Never heard of SHYU socks, thanks for sharing
Hi Ben, great video again! I've got a great experience with Precision Hydration, I would say comparable to Maurten, I like it. And those Chew cubes are nice, delicious nice to switch sometimes from gels to chews 😊 I'm also currently more focused to prepare for long runs and intervals and to add in advance enough carbs. also recovery then looks quicker and better. Wish you a great race in Osaka mate! 💪
Wasn't I lucky I asked you about nutrition on Strava! Hahaa - luckiest timing!
Thanks, man. Appreciate you sharing your experience ✌️
Besides fuelling in the downhills or when the conditions are more favourable in races I also try to fuel just before the aid stations. Like that you can help the gel with some water and avoid stomach issues or similar.
Salomon 250ML soft flasks are a pretty good way to be able to bring some water/hydration on a long run without needing to carry any burdensome hydration belt or vest. They can fit in a gel pocket if you squeeze em, or like a rear phone pocket. Once you have it out, 250ML can go pretty fast and they are comfortable to hold in hand. When empty they are tiny and can go back into the pocket like a discared gel.
Yes Ben! Looking for a bit of guidance on fueling! Paris 2023 here we go 💪 best of luck in Japan 🇯🇵
Hopefully this helps a little bit :)
The recommendation is 2-4g/kg of bodyweight. The longer the event, the closer to 4g/kg BW you will be. Calculate your own personal recommendation and then find easy to digest carbs totalling to that. As Ben said, you can then adjust depending on how you are feeling
I should specify that this is your pre-exercise meal, usually 2-4 hours before your event.
Hi Ben - big fan for a long while, any tips for taking on your first 10k???
Big love man x ❤🏃♂️
I love you Ben. Thanks for giving me something to watch on my treadmill runs. I hate them.
Precision hydration definitely the way forward for fuelling for me!
Something for consideration around your hydration point, this is as important to practice as race nutrition I’d say. Have you considered getting a couple of small silicone bottles you could fill up and stick in a belt or something to at least practice your ability to consume water on the run? I’ve found this to be really helpful for my training for London and considering the stomach issues you’ve had before this might be a little 1% win!
Nice video Ben! Hope you get furling right for Osaka 🙏🤞Just one thing , you made me think about not listening to the Run It Three Ways podcast in my next long run now 😂 Dont worry I will have to listen to it in the recovery runs instead !
Hey Ben. How are you fitting your gym training in between the runs? it seems to be some busy weeks already ;). keep up the good work
soooo smooth...
Haha that transition was perfect!! How many attempts to get that right?
Hey Ben, an aspiring HS runner here from the US. I have gotten the Puresport balm on your recommendation and I love it. Although I was wondering if my daily coffee was alright for success. I drink water and coffee, thats all, my water is regular bottled and the coffee is black or a large iced with cream and liquid sugar from Dunkin Donuts everyday. Is that okay? Thanks Ben, loved the vlog.
i love your content! It helps me to learn for my workouts. I`m running my first marathon in May, looking for a sub 3:30, what do you think is a proper bpm to mantain during a marathon in general?
Hi Ben, appreciate the videos and wishing you all the best for Osaka. I’d be interested on your thoughts re doing marathon pace long runs during a block where the entire run is done at goal race pace and over the course of the block the distance is increased. This is something I do for marathons and I’ll build up to 36km at marathon pace 3 weeks before the race. Do you see any value in these kinds of race pace long runs during marathon training?
Hi Ben! Just a question: do you ever do running drills, like skipping or high knees? Thank you for your videos
Ben, question, what percentage of your long run do you run at goal marathon pace? And if so, at what point of the run do you do that level of pace?
Also, I would encourage you to experiment with hydration as you do these long runs, even if it means doing little 5K out and back loops repeatedly. If you have GI issues and are planning on taking gels, you'll need to see what works for you as far as hydration. For instance, will Gatorade and a gel work or is that too much? I know when I did gels, I used to pair them with water, otherwise it was a gut bomb.
As always, love your dedication to the sport and enjoy your videos.
Interesting vid, did a long myself this Saturday testing with fuel ; don’t you drink during the long run?
Hey Ben. For reference, when you are talking about heart rate: What is your maximum heart rate/What are your zones? Thanks for the insights!
I like to drink a lot more before my long runs because I simply sweat a lot. I guess this differs per individual.
Thanks for sharing this Ben!
I really sweat as well, so drink quite a lot. Just not too close to going so I don’t have to take a leak at the start
Hi Ben. Have you experienced any differences in accuracy between the HR monitor on your watch and the HR monitor you use on the arm? I can’t find any tests that compare these methods - only comparisons between chest vs wrist OR arm.
Hi Ben, do you ever increase your pace at the end of a long run? Say last 5k of a 30k run progressive? Keep it up!
Hi Ben. Will you be running the marathon in the same shoes as you are training in, or will you have another pair of the Rebellion Pros?
Do you worry about wearing out the shoes / reducing their performance?
Road to 40k!!!
I use a product called Hydro Sleeve. It’s an arm band that holds 7-8 oz of liquid. I hate running while holding a water bottle or a pack. This has changed my long runs and is just enough to top me off in between my gels and salt tabs.
Ben, it's nice to follow your way to runnng goals. I have a question about heart rate sensor. This Wahoo or Polar sensor on arm has the same precise measurement like belt on the chest? I'm asthmatic and with a belt on the chest i have litlle problem with breathing. So i'm searching for other way to control heart rate. Thanks for answer!
Hi Ben, do you think the new shoes you will be wearing will be up to the challenge if you're to achieve a PB?, Just asking as very little is known about them, thanks.
Im racing in osaka too. Maybe i'll see ya there. Good luck man
Why not just carry a soft flask water bottle on your long runs? Some soft flasks have a band for easier hand holding, they pack away very easily, and are light wight. A 500ml (17oz) bottle with water would be about 1kg (.5lbs) and when no longer needed/empty it can be placed into a pocket.
Wondering whether Soar Windbreaker would been too warm for this run
I don’t remember if you mentioned what your race goal is for Japan. Will you be working for a new PB, or meeting the current one?
Great stuff, thanks.
Do you put out water bottles beforehand, or did you run two hours without 😳 edit: you just Said you do not.
On the wahoo/polar sense arm sensors: do they work differently/better than wrist sensors? Have been thinking of getting one (since chest straps cause me terrible chafing), but read that at least the polar model uses the same optical sensor tech as watches. Then i don’t see the point in using both watch and arm sensor?
How often/how many miles do you run marathon race pace during workouts or the long run?
Hi Ben, you don’t drink water during the long run? I’m struggling to find a way to drink water during my long runs. Really like your channel!
Hows the fit on VAGA caps ... I got a big noggin ... and have an issue with Ciele
Kipchoge is fueling more. He has the "bottle man" with the maurten 320 in it. 80 grams carbs per 500ml 😅
what is it I've always said, this is one of the most important key workouts, if you really want to run a fast marathon, then this session should be more specific, where some long runs should be 40km where you run 15-25km in the intended marathon pace! if you really bet sub 2.20 or better times, this is a key to success!
Is eating chews and gels beneficial to say, another piece of toast with honey? It would get expensive to ingest multiple synthetic carbs adds on a daily basis as opposed to an alternative. Please educate
me
You never tried to fuel with Maurten 320 ( 2 250ml flexibles flasks = 80g carb)? I use it with some additionnal gels - isn't it an option for you?
Loving your videos. Keep up the good work! I’m no expert but I would have thought that taking a gel 1.5hrs into a 2hr run means you’ll be perfectly energised for your shower afterwards! 😂 Don’t they say they take 45mins or so to kick in?
Osaka Marathon is one of my favourite marathon in Japan. I have joined twice and will be my third time next week. The uphill slope starts after 25km but it is not hard to handle. Hope you will enjoy the race.
Hi Ben I have been running for a while now . I like to do my long runs bit more than an easy pace long run so more like a steady long run . Many people say I should keep it easy but I prefer to do my long runs a bit quicker . Would I still get the benefit of running a long run at steady effort . My easy run pace is 5:00 and steady long run pace at the moment is 4:40 and would like to increase the pace when I get fitter?
oooh three scrambled eggs, look at this guy living in luxury 🤑
How much and how frequent do you recommend runners to take in electrolytes?
12:30 k it thought it was just me lol. First time I took a gel on a run I was like "how do people just eat these in one go"
Can you talk how you will adjust your body to the timezone switch? One hour timezone messes me up, so this is a biggy
I believe it does depend on wich way you travel. US to Japan should not be a problem, the other way around is..... harder.
Heard a dietician/runner state on a podcast the other day one should start train one's nutrition at LEAST one year before marathon race day. Why? You have wiggle room to increase your distance and slowly increase the amount of nutrition. Your gut and bowel need be trained justvas your muscles. You can experiment with several types (gels, bars, homemade stuff) and sometimes runs WILL fail. But with starting early, no worries, enough weeks left for another long run. In hot weather you will need more electrolytes. Don't be afrid to fail on long training runs. They 're for free. Either you succeed or you learn. In contrast, races cost a lot of money. Once you figured out your optimum nutrition, take one extra back-up gel with you in case you drop one or it spills with cold hand opening attempts.
Do you eat that close to your run even on race day? Because that will be the reason your stomach goes bad. Can't be eating 30 mins before a race and expect it to go well mate 😭😭 atleast 1 hour but closer to 2 Is the optimal time so you get the benefits from the food and so its digested enough not to cause an issue
Interesting to hear you only ran 5k not planned 10k when you felt your calf muscle. 👍
Hi bud when do marathon do you eat a bagel hour before ?. Im using porridge at the minute and seems to take ages to settle. Especially park run
Porridge is too much fiber
@@alfred87 thank you so do you recommend bagels
Yeah, that's what I get for my long runs
👍👍👍
hey I’m kinda new in running and I’m just buying different types of shorts and I was thinking on buying halft and full thighs, you’re supposed to use underwear?
Comes down to personal preference. I prefer to wear running briefs :)
Wow no music or podcasts on a long run takes some mental stamina. Will try that next time.
First time I run marathon 25km in Singapore
what I eat in a 32 mile race 5 jelly babies. ( I might have to work on that one )
I agree. I think gels and all that is just marketing $$$$
@@namits3775 I think they taste better as well. But I should probably eat more of them!
Certainly fuelling for faster work I guess. I plod at 6min km for 20 miles fasted. No problem. Running footmen in the 18th century ran 7 miles an hour at 60 miles a day. No gels or other marketing stuff then. I just feel the human body can do wondrous things if trained.
I always leave it about two hours after breakfast. Maybe I’m leaving it too long given you’re heading out 30 minutes later 😊
Everyone is a expert
An expert on grammar
How many times did you change the title 🤣
I'll be along the Osaka course as a volunteer, if/when I see you, I'll howler! If you need some info about the city (like places to run around your hotel), let me know.
Link to the briefs?
www.lululemon.co.uk/en-gb/p/always-in-motion-brief-with-fly/142160473.html?cid=aff_Rakuten_3055711_Octer_10&RakutenMarketing&:Octer&UKNetwork&ranMID=42924&ranEAID=AqjbTxMPHY4&ranSiteID=AqjbTxMPHY4-OK4ogaN3qp5TBTpnqf0Jew&LSNSUBSITE=Omitted_AqjbTxMPHY4
Thanks 🙏
Instead of putting water somewhere on your route, why not just use a running vest with flasks ?
Unless you are a fat burner, Ben!
Rahat Lokum :D
You never run on a empty stomach?
That's a lot of carbs to take before a training run. You won't feel as much benefit on race day when you're fully carb loaded. How about using fat as a fuel source?
That's some expensive fueling strategy. I'm talking about the eggs, not the gels 😂
🤣 😂 Maybe I could convince my husband that a crate of Maurten is a cost effective strategy given the price of eggs??
Are you going for a new PB in Osaka?
I hope so yes. I wouldn’t say I’m currently in pb shape but hopefully over the next 6 weeks of hard work that will change :)
amazing volume and intensity. TAKEOUTS:
*wear your quality stuff on your long runs to enjoy more.
*train with your HR on your long runs. (ben aimed 160-180)
*don't gulp down your gel, consume it in a km.
*if you sense some issues with calves or whatever, you may adjust and change the plan, no big deal.
*his cadance was 172 in the long run, which was relatable.
*he did not drink water in his long run, tho the weather was cold, still thats interesting. wonder if I could do that?
Normally, I like to munch on my own faeces like it's a snickers, but I'll have to give this a go!!!!
Each for there own 🤦♂️
Oh
Thank you for the update scrotum scavenger
Bad, stupid humor mate....
First
Seriously Japan been on my bucket list .. you better have lots of noodles and yummy food over there and have super much fun
🥇🥇🥇I certainly will have some yummy food hopefully 🤞🏻
266
???
@@BenIsRunning 266th person to watch your video
@@NC-mr4hq gotcha! Nice one 😂
For the inexperienced runner watching this, PLEASE DRINK WATER DURING YOUR LONG RUN AND DON'T WAIT TO TAKE A GEL. This guy is clearly trying to figure out what works for him, so don't mirror his choices.
ben why are you bringing your dirty shoes into the kitchen 😭😭
Hi Ben....Why the Mizuno Reb. Pro for Osaka?......are they sponsoring/partnering for this race?....how did they perform? Good luck for the build up and race 👍🦾🏃♥
Amazing journey Ben , good job on analyzing and planning ahead your journey , i am too slowly working my way up, and upping my training in every way or detail possible, also got the idea to write down highlights of my day in a diary journal, this will help me look back ,and also learn for the future , keep it up and goodluck training for Osaka marathon , I am also training for a half at the end of February looking to break 1'38 , down from 1h44 PB 👌🙂♥️🙏🫡🙌