When should you begin taking supplemental food and water while running?

Question

I have just started training for a marathon that is coming up in November. This is my first marathon, although I have run three 10K's, and an 8K over the past 10 months. On those runs and training up until then, I never carried any water or supplemental food for energy. At which mile(s) training should I look into that? Also, what drink(s) and energy food(s) would you recommend? What type of belt would you recommend to carry this stuff?

Answer 1

I would recommend doing that at the very latest at the 10 mile long run point.

They have running shorts with pockets for extra stuff. Those are nice. They also have Fuel Belts that will hold foods and small bottles of drink.

I take a Camelback with me. It has a certain amount of drink it will hold and has a pocket or two. Some people wonder if it's cumbersome, but I almost never even notice it on me.

Some people wear a belt that just has a holder for a thermos of drink. I don't like those as much, but they work for others/

I recommend energy gels. I like the Gu brand but there are a variety of brands out there. Stinger is another one. Those have honey.You're supposed to take those once 15 minutes before your workout and then about every 45mins-1 hour after. There are also energy candies, and snacks. I don't use those, but I know some people can't stomach the gels and those work as a substitute. You'll find those in the same section of the sports store.

As far as a drink goes, Gatorade has an "endurance" formula with extra electrolytes. I would definitely recommend that for endurance running. I've also heard that the longest your body should go without drink during an endurance workout is about 5 miles. So, any longer than that, and I would recommend taking some fluids with you.

Answer 2

For training carry a camel back 2 liter hydro pack.  That's enough to get you through a marathon. I carry water on any run over 90 minutes. Energy gels work well on the run, GU, Stingers, Cliff and Powergel are some brand names.  Eat a gel every 1/2 hour or so to start if that seem like enough stay that way, eat more or less if you need it.  Most road marathons have aid stations every few miles, check with the race organization for how many aid stations there are and if they have food or gels.