Fuel /hydration on longer runs

[Onewildandpreciouslife]

Hi
Ive been running regularly since January- usually 2-3 times a week. My usual route is 6k, but I want to include a longer run once a week. I ran a 13k last week, and it took 90 minutes. I’m not that bothered about pace at the moment.

However, I think with these longer runs I need to take on some fuel. But I don’t want to carry loads of stuff with me. I bought a gel yesterday from my local running shop, but they advised drinking water with it. I don’t really want to carry water round with me, and at this distance I can probably get away without it.

What works for you? I took a handful of fruit pastilles last week which seemed to do the job!

Sorry I don’t have much to add apart from when my DSis was doing training for a marathon she would get DF to bring her snacks at a certain point in her run. Bless him he would drop everything and take his banana and gel run very seriously.

I am getting back into longer runs after back surgery. Prior to that I regularly did half marathons and had done a marathon.
I used a mix of things depending on the length of the run.
either a vest or hand held bottle with tailwind in (I used a collapsible handheld bottle so the water wasn’t sloshing around when it was half full, and easier to carry) or shot blocks
I have just ordered some more shot blocks after getting a bit wobbly on my 90 min run last week, and will probably stick with those for the shorter runs, and add in the tailwind for runs I want some fluid with me too.

That’s very sweet @Thestoppedfan . I’m not sure DH would be up for that …

I run regularly and usually run up to about 10m without water/fuel although in hotter weather I might take water. I have a running belt with 2 water bottles that I take on longer runs but I don't always take both bottles. Sometimes I take gels, other times I take a few jelly babies, but I need water for both.
A friend often runs loops and leaves a bottle of water at the beginning of the loop so they don't need to carry it.

I've done the loops strategy. I did a virtual HM last year, parked the car in a central place with supplies and ran a "compass" in a out and back + shape with the car in the middle. A figure of 8 works well too as it's less repetitive than loops. P loops are another variation, I've left stuff in a quiet hedge before while trail running.

In hot weather/ mid-length runs, I'll tend to take a little pocket bottle of water anyway so I can sip. If you're well hydrated, it's more keeping your levels up than needing a large volume on the run.

I like nakd bars on long runs. I get on better with real food than gels. I often run over lunchtime so end up with a natural hunger that needs sating anyway. I'll also do a little bottle of full sugar squash for energy/ electrolytes and another of water and alternate. Getting too sugared out can feel bleurgh.

I would hate doing loops or trying to get someone else to bring me snacks - would much rather be self sufficient.
If I'm going out for a very long run, I tend to wear a hydration vest with a soft water bladder in, and zip pockets for gels or shot blocks. It's also handy for keys and other little bits.

You can spend as much as you like, really - Salomon and inov8 do great ones, but you could get a Decathlon pack like this for a fraction of the price:
www.decathlon.co.uk/p/running-gilet-backpack-marathon-white-yellow/_/R-p-312601?mc=8574119

I like the SIS gels you can get in Holland & Barrett - they aren't too sticky/sweet so I find I don't need to have water with or after them. Some gels are like undiluted cordial and are sooo gucky.
I also like the Salt Stick Fastchews - which are a bit like Dextrose tablets - good for a slightly longer run where you don't want to carry too much.

Thanks everyone- SiS was the gel I bought at the running shop. I took that and a small handheld bottle of water this morning on my 13k and it seemed to work well. I only needed a couple of sips to wash it down, but I’m glad I had the water (especially today!)

I highly recommend Hammer Nutrition products for longer runs and cycles. Their energy gels are really really nice - much better than SIS ones - the chocolate one is like having a tablespoon of Nutella on your tongue . Their website is also full of articles about how best to fuel for longer periods of exertion. Hammer is a Canadian company which has now got an outlet in the UK - it was set up to make products without all the chemicals that the bigger companies use. Downside is the products have a slightly shorter shelf life but the big upside is they taste SO much better!!. I use their Hammer Heed electrolyte (I think!) powder to fuel my cycles.

A bit random but I find that a small pack of raisins is great for a long run! The snack size little boxes that you give kids. Might be all in the mind but I shove a few down during a 10k and they always seem to help power me through. Small enough to fit in any pocket too .