Nutrition on the Run

Now is the time to be thinking about and trying out different nutrition strategies for your upcoming marathon. You want to avoid trying anything new right before the marathon or even worse, the day of the marathon. Many people fall into the trap of attending the pre-race expo and picking up something new and using it the next day during the marathon. Don't do this!

Here are popular products that you can consider:

Gels (packed with carbs for quick fuel): these come in credit-card sized foil packets and have the consistency of a thick pudding (sorry, I couldn't think of anything else!). You definately need to take these with a fluid so a water stop needs to be nearby or you need to be carrying it. These are often passed out during a marathon. Only take it if you've trained with it...and it's the same brand/flavor. Otherwise, pass on it and carry your own. Brands to consider: Clif, Hammer, PowerBar, and a few others I can't think of.

Shot Bloks: Clif, which also makes the gel and liquid electrolytes, has the Shot Bloks. This is my personal favorite and helped fuel me during my 7 marathons and 1 ultra in 2007. Here's why I like them: each bag comes with 6 bloks...all in a square shape with each side the size of a nickel. The have the consistency of gummi bears and taste really good. Well, I'm a believer in "trickle nutrition" (I should trademark that!)...let me explain. During a marathon, I like to fuel myself slowly over time inside a lot all at once. It's easier on my stomach/digestion track and leads to less cramping. That being said, one shot blok = 1/3 of a gel. Typically, people take about one gel pack an hour. For me, I take one blok at every even mile marker during the marathon. That's 12 total bloks or equivalent to 4 gel packs. Plus, they hold moisture well are fine if water/fluid isn't immediately at hand. My favorite is the margarita flavor which has added salt to help delay dehydration. All 12 will fit in one of the Clif Shot Blok bags...which will fit in one of those small pockets on the back of many running shorts (my shorts are the Pearl Izumi brand).

Pure Fuel: well, we all know about these awesome bars...use them now in training if you intend to use them on marathon day. Tip: in this cold weather, you've got to keep them near your body to keep them from freezing. Plus, what's better than the warm apple cinammon during a frigid run?!? An idea is to break them into pieces and place them in a snack baggie....remember the "trickle nutrition" concept?

Hydration: Water is great and you should drink bunches of it. However, during a marathon, electrolytes are absorbed much faster and put to use quickly. I actually drink very little water during a marathon and drink high amounts of electrolyte...usually 1 to 1 1/2 cups per water stop. Also, plan ahead and find out what will be served at your target marathon and train with it now. Again, no surprises for your stomach on raceday. If you need a suggestion, I shamelessly recommend HEED by Hammer Nutrition. They sell one-serving sample packets at Vertical Runner if you want to try it out...along with a handful of other brands. Lastly, just like Vince said earlier, you need to hydrate 24/7. Don't wait until Friday night before your Saturday long run to push in the water. You'll just pass it out. It's gotta be a "lifestyle" thing...for me, you'll always see me with a gallon jug of water wherever I go.

Isn't it a great day for a run?!?!