Diet Guidelines for Lengthy Runs and Race Day

Best tip for breathing. Nose breathing. Very weird first few runs but it lowers your heart rate and builds up endurance very quickly. Then when you moth breath in tempo run its like a turbo boost and you feel amazing. I do at least 80%of my training now at 150bpm and only nose breathing and I’m a much much much better, faster and fitter runner now and because when I’m running at only 150bpm it’s quite slow and easier on the body so less wear and tear and feel so much stronger!!! Love the content ������

Great advice �� I struggle with gels I think it’s the consistency just doesn’t agree with me.

I used this marathon training “Zοrοtοn Axy” (Google it) for my half marathon training, and just used Six weeks of the schedule provided, and ran a PR! I am currently making use of it for my marathon training courses, and am running much better training runs in comparison to previous marathon training courses. I ran another half during my marathon training courses, and set another PR..

My long runs I used to do either dates or figs for quick sugar and then take along a protein bar (perfect bars are my favorite)-of course these were usually for my long training runs-10 miles or less…and a half may not use the perfect bar-just the dates or figs. I’ve done the jelly beans and those wreaked havoc on my blood sugar.:/

OMG, is Georgie single??:) Greetings from Stockholm, Sweden!

I have researched loads for my first marathon and you have summarised really well…. Rightly or wrongly I have weined off caffeine a week out from a run to gain maximum benefit on race day…

How do you add those slides on your presentation here? e.g at 2:49

Wear a peak hat in the rain. It’ll keep the rain off your face and can help to keep your hair in check. I know you have a nike spray jacket too cos you’ve shown it in another vlog ��

I loved this vlog so much ������Georgie is a great addition, we need more of you two together ����I hope you have an amazing day… Be your awesome self Flora

Love the running videos! I just tried to add you on Strava and couldn’t find you… do you still use it?

Nutrition is a bit of a minefield. It can be very confusing for first time marathon runners, especially when we get an overload of often conflicting advice.
Facts are, we are all different. Testing things out in training and see what works for you.

I find if I am only having a single gel on a run, either during or before, I am OK with a “thick” gel, but taking on multiple gels during a run or race the thinner the consistency, and therefore the easier they slip down, the better!

I don’t think eggs are great for you.. Ref: nutritionfacts.orgI agree about the plants, carbs, fats part though! Cheers.

How to stay focused? I don’t know what to focus on. Thinking about form or breathing tends to throw me off. But absent mind slows me down. Sometimes I just count my steps…

Sir I want to a 25km run on Sunday 9.9.18 please suggest me some good tips

I did a half marathon today from 8 mile best two days ago.I wasn’t planning on doing it so I hadn’t even researched diet. I’ve been running on a fast and not refueling right away. Thanks for the tips, maybe I can go for 15+ now. Working towards a marathon. it would be nice to not injure myself besides a sore toenail and the price of a larger size shoe.

In addition, to HR and mile testing I focus on these: things for pacing.
5k pace feel: full stride, solid stomp, max deep inhale/exhale, and a feeling of solid speed/but something in reserve to sustain. Also, slow feeling of death, but with “some confidence” you’ll finish.
10k pace feel: full stride, light but steady stomp, med inhale exhale, and a feeling of control/energy reserve to deliver strong kick at end. (ofcourse, at the last 2 mile you feel like a 5k!)
1/2 Mar pace feel: 3/4 easy stride, light easy full inhale/exhale breathing, and a feeling that it is “too easy” but you hold yourself back.
full marathon pace: feel’s easy(no breathing issue) but you “try to run like a steady machine/stay on mile pace schedule,” I forget about reaching finish and just wait for the “wall” with the “exactly right pace” you’ll feel like a 10k then 5k effort just before you finish.

I’ve researched into the amount of fat and carbohydrate likely to be burned by runners at different speeds. I’m in the 4:30 to 5:00 hour marathon bracket with a 4:49 PB in a marathon (about 11:00/mile, 6:48/km). It seems I am likely to be burning roughly equal amounts of fat and carbohydrate at that pace (50%/50%), or somewhere in the 40/60 to 60/40 range. I get the impression there is no awareness that so much fat is used during a marathon by the average runner. I think the importance of carbohydrates compared to fats is over-emphasised. By taking in pure carbohydrate gels every 20 minutes, a runner is likely to inhibit the release of any fat from the fat stores in the body. That’s a waste of energy for the average runner; maybe OK for elite marathon runners who use proportionately a lot more carbohydrate, although for a lot less time. Even more of a waste of time training your body to burn fats in carbohydrate-deprived runs, if you are going to pop carb gels all the way through a marathon. I think I’m better topping off my carbohydrate stores a couple of hours before the marathon and taking a limited amount of carbohydrates during the race in the form of a drink later in the race. Mobilising fats from the fat stores in the body takes more energy than providing them ready to use, so no harm taking in some fats from energy bars as ready available fats.

Sage you are an absolute beast. You should totally do more videos with sandy (Not sure if the names spelt right) I don’t know why you don’t. Unless there’s a reason and I just haven’t stumbled upon that video yet.

Sounds easy enough! Meal prep I go!! Thanks! PS: Rutabegas the undiscovered nutrient packed starch veggie!!:-)

Hey Flora! nice running:) don’t know if you remember me but I ran with you a couple of times in UBACC, and with Georgie to Bath! hope london life is going well x

Really enjoy your running videos Flora. When do you start fuelling while racing? Love from Portugal

So Sage, I have a question about repetition training. If I’m training for say a half marathon, do I need to run my repetitions at my mile pace? Or would 5000m pace suffice? Should I do both? This is just some confusion I have.

Back running since quitting smoking. Ran a 1:25:59 last month and I’m loving this channel. 21M

awesome video! Please check out my ultra running videos Flora:)

Your advice of 2-mile repeats etc. seem to contradict Stephen Seiler and others research on lower intensity and increasing volume. Thoughts on his research and Matt Fitzgerald’s book? Thanks and sorry if I misunderstood.:) great channel!

I always want to run in central london by the river, but get self concious about taking the tube back being all smelly and wet. How do you get around that?

I am on board with most everything she said here. However, there is strong evidence of the consequences of eating animal products in terms of adverse cardiovascular disease and cancer incidence and outcomes. Plants have all the protein you need. Our dietitians and nutritionists need to get up to speed on the literature regarding the significant risks of animal-based diets.

Two of my favorite running channels post nutrition for marathon runners on the same day, what a kawinkidink

Brah, heard you talking about lactic acid. Check out a recent Rick Roll podcast where he interviews this guy who says the real limiting factor in athletic performance is rising core body temperature. New advances will soon allow athletes to perform much better for much longer by keeping core temp down. Probably will have to be banned eventually like performance enhancing drugs.

appreciate the mention of legumes and beans. people forget about them as an optimal source of clean protein.

thanks for tips. my goal half marathon starts with a steep decent and is a bit hilly and no matter how much i try and go slower i feel it’s actually more energy consuming to slow down!!

thanks so much for the tips. The first mile is def. important. I made big mistake during my first mile and hurt my knee. Hopefully I’ll do better this Sat.

Great channel. Just a quick precision about fasted run. Your body uses glucose AND fat at all times. The ratio varies with the intensity of the run so the more intense the effort the more glucose your body needs and vice versa. However when your body runs out of glucose/glycogen it cannot run on fat alone. It will then tap into your muscle proteins and turn them into glucose in a process called gluconeogenesis. So short slow fasted runs are okay but you will NOT burn anymore fat when running fasted. You will only have less energy and therefore fun. So the best thing is to consume sugar when you run but to adapt how much you take in depending on the intensity of your run. Just remember that fat can only burn in a sugar furnace.

I’ve run a few lately too hard in the first 3 miles and paid for it in the last 5k!

I know I’m a bit late watching this video, but I’m prepping for my first half in August 2017.

I really appreciate that you speak to both ends of the spectrum. I’m definitely at the slower end, but I’m doing it. My goal for this first half is just to finish: 15′ miles-ish. My second half is in October and I’m aiming for under 3 hours.

Pretty good, but I don’t recall him saying anything about nutrition…he did talk about gel paks, but I expected nutrition to include breakfast/lunch/dinner advice. Did i misunderstand?

Hey just curious why you track on your phone and on your polar watch? Is it complicated to upload or does it not link automatically to strava? I have a Tomtom watch which is great but getting a bit old now so looking at others, however the moment it’s uploaded to the Tomtom app it syncs to Strava and I don’t know if I could go for a watch that didn’t do that!

I’ll be 70 in July and will do my first marathon….I need all the help I can get

I know that this released quite a while ago but I have a little bit of fueling tid bit for larger weight losers.
I’ve lost over 130 lbs and have learned not only was the type of fuel was important but the amount and frequency of fuelling changes drastically
Ie… I used to be able to do 2-4hrs of training with very low fuel amount and minimal hydration, now that my storage blocks in my body now literally can no longer store that reserve I have to set alert reminders for eating and fuel as I now have bonked twice in training and had bonked at work so badly they called the ambulance because they thought I gone hypoglycaemic, sugar levels when the EMT’s arrived 1.2 should be 7, virtually comatose
Be careful and always review your nutrition

Great tips! Great video! Was Elizabeth really outside? Wind was blowin hard on her hair but the trees weren’t doing a thing.:)

I came from weight lifting and I was wondering if I needed to change up my nutrition but it’s literally identical. It’s comforting that I don’t need to change my eating habbits.

I wonder if too much walking to tour the city the day before the race is ok. I previously did walk around 12 km each day two days before the race and convinced myself that I was fine the morning of the race! Hard to tell from the result of the race (did better than before but not did not meet my goal!) In exchange I cut the two days before the race run. Any experience by anyone about this?