As requested, here are my guidelines to hydration and calories by distance. First I’ll start with an explanation for each distance, and then you will see a handy little chart that I created. Before we start, disclaimer time: I am not a physician, I am a runner. This information is based on my experience and research that I have done for my own performance. Please be sure to remember that these are guidelines, and that you will have to experiment to see what works best for you! I do believe that this is a good place to start in regards to working on your own plan. Ok, that’s out of the way!
0 – 12 KM or 0 – 7.4 Miles
When you are a brand new runner, it’s probably a good idea to have some water, Gatorade, or Tailwind with you until you can run 5k comfortably. But once you become more advanced, I have found that I do not need any type of hydration or calories at this distance. If it is a hot day, let’s say above 70 degrees, I may decide to take some Tailwind with me as heat does change everything. But normally, I’m good at this distance just going out for a run.
12 – 15 KM or 7.4 Miles – 9.3 Miles
This is the distance where I will take along a handheld water bottle with Tailwind. Tailwind is my preference as it is has plenty of electrolytes, but a very light taste and is easy on my stomach. You may prefer water or Gatorade, you’ll have to experiment. I will take a couple of mouthfuls every 5 KM’s. At this distance, my runs last 65 minutes to 90 minutes.
15 – 42 KM or 9.3 Miles – 26 Miles
Things start to get interesting here! When your runs start to approach that 90 minute to 120 minute range, you need to start thinking electrolytes and calories. If you do not take anything this is when you will start to feel the effects of dehydration and depleted glycogen levels. The dreaded bonk! For this distance I will take an SIS Isotonic Energy Gel every 5 KM’s and then a couple of gulps of Tailwind at the following KM. So it looks like this for a 20 KM run. At KM 5 gel, KM 6 Tailwind, KM 10 gel, KM 11 Tailwind, KM 15 gel, KM 16 Tailwind, KM 20 the run ends and I finish my Tailwind and then move on to recovery nutrition. You need to start taking in electrolytes early and often to avoid hitting the wall. If you don’t take in any calories or electrolytes until 10 or 15 KM’s in, you will be behind the curve. At this distance my runs last 90 minutes to 240 minutes.
Ultra Marathon Distances
The plan is the same as above except I will start to mix in real food as a substitute for the gels. So I will have gels every 5 KM and/or food. SIS GO Energy Bars are great for me, but you will have to find what works for you. Also, I have eaten dried fruit and nuts, cookies, ham and cheese wrap, bananas, salted potatoes, and anything else that strikes my fancy at aid stations. The key thing is to regularly get in the calories and the electrolytes as at distances above 26 miles, it is a must. I have been very lucky so far and I have not had any stomach issues, but it is not unusual for runners to have issues keeping calories down, and then the fun can really start. So I try to train my stomach and eat on my long runs, I suggest you do the same. I shoot for about 300 to 500 calories per hour.
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