Eating Does a Runner Good

Just read an article about how exercising before breakfast burns more fat. Article makes it sound like it's new news. Heard this for a long time. Problem is that people will just read the headlines and then start running on an empty stomach. It's true that when you run on an empty stomach, your body will use up any remaining glycogen (carb) stores and then begin to burning fat. Nothing wrong with that. However, what a runner has to ask himself/herself is...."What is my goal?"

If your main goal is weight loss, then great idea to get up early and go for that 3-5 mile run before breakfast and possibly burn more fat than if you had eaten first. But, if your goal is training for a half or full marathon, then your main focus should be on achieving a quality run. Running 10-20 miles on an empty stomach is not going to provide a quality run. When a runner comes to me to talk with me about a recent lackluster run, 90% of the time it boils down to improper fueling.

Yes, you can burn fat as a fuel source. When all the fat is gone, you can even burn protein (muscle), which is not good. But the thing to keep in mind is that the body's main fuel source and most efficient fuel source is glycogen (what carbs are turned into and stored as in the muscle). Fat can be an energy source, but it's not as efficient as glycogen.

Sometimes weight loss will happen when half marathon or full marathon training, but I don't encourage runners in the thinking that running long is going to cause weight loss. If you are training properly, your appetite will increase and as long as you're appropriately fueling based on your activity level, then you'll be fine. Most of the time, however, runners will over estimate their calorie burn and they'll eat a lot more than they need. My other concern with this article is there will be people who think.... "I'm going to run on an empty stomach and then I'm not going to refuel afterward either. That way I'll really get a good burn." Problem with that thinking is that when you drastically decrease your caloric intake and drastically increase your activity level, the brain will go into protective mode and actually latch on to and protect your body fat and burn muscle instead. Decreased muscle means less caloric burn, which can mean weight gain or a weight plateau. Not good.

So, long story not so short...if your goal is weight loss, then try running shorter distances before breakfast as a part of your weight loss goal, but if you're goal is a marathon....eat.

Article Link: https://www.cnn.com/2019/10/18/health/exercise-breakfast-fat-burn-wellness/index.html

Hydration and Fueling Tips for Before, During, and After the Run

"Bad" runs can occur at any time with any runner. The causes can be everything from your head just not being in the game to lack of sleep. But, more often than naught, a bad run is the result of improper hydration and/or fueling. I've compiled a few basic hydration and fueling tips in the video below. Take a look. Hope there are a few good takeaways for you. Give them a try and see you have a better run.

RunnerDude's Hydration and Fueling Tips from Thad McLaurin on Vimeo.

Gu or Not To Gu, That is the Question

For this round of race training, I have quite a few runners new to training for the half-marathon and
full-marathon distance. I love working with newbies to distance racing. They have so many questions and are so eager to learn.

One question that has surfaced over and over during this training cycle is, "What about GU? Should I be using sports gels? When should I use them?

Each of my runners gets a training packet that's several pages long and in that packet is information on and "rules of thumb" for pre-run fueling, during-the-run fueling, and post-run fueling. But like most of my race trainers, the sections of the packet that gets viewed the most are pages 1 and 2--the training schedule and the workout descriptions and their personal training paces. LOL!

I think another reason these questions keep surfacing is that they keep hearing other information from their running friends...."Well, I use this." "I take that." "I use Gu this many times during a run." "Oh, don't use that." "You don't need this." "You should do this."

And you know the problem isn't that these well-meaning runners are giving them bad information. The problem, is that they are giving these new distance runners solutions for what works for themselves. With so much and such diverse information, my new-to-distance runners become overwhelmed and not sure what to do. Also, as a new distance runner, and well, like most anybody, they want "the" definitive answer. There in lies the problem. There isn't one answer.

Remember, up in paragraph two of this post, I mentioned that in each runner's training packet, I provide them with "rules of thumb" for fueling? Well, that's really as specific as it can be. Rules-of-thumb, guidelines, a set of parameters. Each runner, then has to use the 14-18 weeks of training to figure out  (based on those parameters) what works best for them.

I had one runner that in the marathon race, she used a gel about every 10 minutes. I would not recommend that to anyone, because for most that would cause stomach distress. But for her, it worked. She determined that for herself through her training. Whether it was more of a mental security factor or a physical need, I'm not sure, but nonetheless, it worked for her.

So, unfortunately I can't tell my newbies, "Here do exactly this." But, what I can provide them with the following parameters.

During training, eat a well balanced diet of approximately 45-65% high quality complex carbohydrates, 20-35 % polyunsaturated fat/monounsaturated fat (and yes a little bit of saturated fat), and 10-35% protein (from lean meats and plant sources).

Your body can store about 2000 calories of glycogen (fuel) in the muscle. This is your primary source of fuel on the run. If on a regulare basis, you're eating a good balance of the macro-nutrients listed above (Carbs, Fats, Protein), then you should be keeping your glycogen stores in good check.

Sports Gels, chomps, blocks, chews, etc. are designed to help you keep from completely depleting your glycogen stores during longer runs. If you're running an hour or less, you really don't need sports gels and the like. If you're running 1.5 hours or more, then it's a good idea to start supplementing with an additional fuel source.

Most fueling supplement companies suggest taking their product every 45-60 mins, but again that's just a recommendation. I personally take one about every 5 miles, but again, that's what works for me. The true key is listening to your body and getting into a routine of taking such supplements in a regimen that provides you with fuel before you feel like you need it. If you wait until you are fatiguing to take something, then more than likely it won't get into your system in time for it to really do you any good.

The other thing to keep in mind is that gels, chomps, chews, bars, etc. are not the end-all source of fuel. I began running marathons back in 1997. Back then then only fuel I know of that was available (at least where I was in NC) was PowerBar. It basically was a nasty leather bar that you chewed on and chewed on and chewed on. I think I'm still chewing on the first bar I took back in 1997. LOL! Not too long afterward, PowerBar started making PowerGel. But before that, about the only thing available was Gatorade for fuel.

Somehow runners prior to the 2000s were able to run distance without these handy little packets. That's the key word....Handy. Usually a serving of fuel is about 100 calories, These products are convenient, easy to carry, 100 calorie packets of fuel. It takes out the guess work. Simply open and eat.  However, you can use real food too and it be just as effective. Here again, you have to experiment with what works for you. I have one runner who eats dates on the run. Another eats an oatmeal cookie (kind of like a ginger snap). Another runner carries a little baggie of pretzels. And still another makes little pbj sandwiches for long runs. They all have around the same number of calories comprised mostly of simple carbs for quick and easy digestion.

Gatorade and similar sports drinks provide basically the same thing as sports gels. So when taking a sports gel or your homemade energy food source, it's best to wash it down with water not sports drink? Why? Well, since the both provide essentially the same thing, you're basically getting a double whammy of carbohydrates. For some this can cause stomach distress. So rather than risk that, wash down your energy foods with water and save the sports drink for a hydration stop when you're not taking a supplement.

So, again, many are probably still frustrated that I haven't provided "The definitive Fueling Solution," but you have some guidelines. Use your training time to experiment and discover what works for you. Each runner is unique and you have to discover your own tricks of the trade.

Carb-Loading Made Easy

Information about the carb-loading phase of marathon training can often be conflicting and confusing. Make a copy of the Carb-Loading Made Easy info below and post it on your fridge. Refer to it as you get closer to your race date and then make sure you're following the tips beginning three days prior to race day. For more detailed information on carb-loading [click here].

Carb-Loading Made Easy!

• Complex Carbs (100% whole grain breads and pasta) should be ingested the 1st day, then transition to simple carbs during the 2nd day of carb-loading.)
• Avoid complex carbs on the 3rd day of carb-loading; stick mainly with simple carbs (but don't try anything new you haven't tried during your training).
• Raise the total percentage of daily carbs from 60-70% to 70-80% during the three carb-loading days. (Remember that your overall total calorie intake should remain about the same, so to increase the % of carbs, cut back a little on the protein % and fat %.)
• Bananas and salty pretzels eaten during your carb-load will ensure that you haven't depleted your sodium and potassium levels from the additional hydration during carb-loading.

• Last big meal should be 12-15hrs prior to the race start.
• Over hydration can be just as bad (if not worse) than dehydration because it can deplete vital electrolytes. Be sure to drink plenty of fluids during the carb-loading phase, but no need to drink excessive amounts.
• A light high-carb breakfast 2-3 hours before the race is wise and should consist of about 300 calories. (A little protein in fine, but stay away from the fat. Both take longer to digest and can make you feel sluggish during your run.)
• Don't be alarmed if you gain a few pounds. It's mostly water retention from the extra carbs. You'll sweat out the extra pounds during the race.

Un-What-ables?

In the recent posting "Fuel on the Run," I mentioned a food called Uncrustables® as a pre-run and post-run food option. If you didn't click on the link to find out more about what this unusual suggestion was all about, you might be surprised to know that it's simply a PB&J (peanut butter and jelly sandwich).

My wife used to attend Pampered Chef® parties when they were all the rage in my town about 10 years ago. At one of the parties she bought this funny contraption that looked like some type of flower-shaped press. I asked her what it was and she said it was a fancy finger-sandwich press. Just what we needed. Something that made fancy sandwiches and wasted half the bread and taught our kids that the crust wasn't something we were supposed to eat. I think we used the press once for a birthday tea party for my daughter.

Over the next few years, I'd come across that press in the "junk" drawer and chuckle. Then one day while I was in the frozen food section of the grocery store, something caught my eye that looked a lot like those dainty little finger-sandwiches my wife made for that birthday tea party several years back. Smucker's® (the jelly and jam company) had packaged a frozen version of the same exact pressed sandwich, filled them with peanut butter and jelly, and called them Uncrustables®. I stood there dumbfounded and thought, "Dang, what a great idea." Of course I didn't tell my wife that. I bought a pack to show my wife and kids and every now and then we'd buy them for a novelty to put in the kids lunches.

It wasn't until last year that I discovered another purpose for these pressed little sandwiches: pre-, during-, and post-run fuel! Neal Leeper, a running buddy of mine, is an avid marathoner who doesn't care too much for the sports gels. He discovered from a triathlon friend of his that Uncrustables® make a great food to eat during a long run. Because the sandwiches are individually packaged and because the sandwich itself is pressed around the edges, they transport and keep surprisingly well on the run. Just pop one in a small fanny pack on your hydration belt and you're good to go. The carbs from the bread and the jam and the protein from the peanut butter make perfect fuel for a long run. They also make a great pre-run mean as well as a post-run snack.

Now I place that dainty pressed little finger-sandwich in the same category as Wite-Out®, Post-it® Notes, and the Pet Rock....Why didn't I think of that!