FUEL for RUNNING LONG DISTANCE when MARATHON TRAINING! DON'T hit the WALL!!

[@nilspin]

Seeing you always smiling made me realize I was pushing myself too hard and always ended up injured on pushing myself too hard. I've since been taking it slow trying to focus on enjoying the run and my stamina has increased since. Thank you.

[@BenParkes]

That's great to hear! Finishing a run with some energy left in the tank has to be a good thing. And remember, running has to be enjoyable.. we do this for fun, so it's great to hear it's working well for you now. All the best!! :-)

[@waynehearne5498]

Easy runs are the best. Best time to enjoy your run and take in the route you are doing.

[@alyssacascos8665]

Before a long run, oatmeal works the best for me with blueberries and banana to sustain me through my run. Great tips! 👍💕👟

[@ryancasey3914]

Where do I get a friend and what am I supposed to do with it when I'm not on a long run?

[@justinstuder1649]

Did you ever get this info? An update would be much appreciated. 😂

[@jackquinn9820]

been kind of in a rut with running and this video has really helped. Just been so frustrated with the heat and anxiety to push myself. thanks for being so inspiring

[@BenParkes]

Hey Jack. The heat does make things way harder for sure..and can be frustrating. Getting a plan in place will help.. and remember it’s no problem to stop for a bit and take onboard drinks. All the best!

[@neilsyard]

Orange juice and water mix beforehand and then a multi fruit smoothie post run. Nothing during. I've learnt to not feel parched/thirsty through nasal breathing alone...a great revelation. I do make my own energy balls too as part of my nutrition experimenting ahead of planned marathons. Thanks for the vids and keep up the great work!

[@BenParkes]

Thanks Neil. OJ and water is pretty regular for me too!! Plus the fruit smoothie.. so many wins!

[@BenParkes]

Oh and good luck with your marathons too!

[@twofingers2034]

I use Decathlon gel bar, very easy to digest and for me it works

[@MazdaMike96]

Tailwind works wonders for me. I love mixing lemon and raspberry buzz together.

[@themindfulrunner1228]

I like to use coconut water on long runs for hydration as it's a contains natural electrolytes and tastes great!

[@kengkards]

The Mindful Runner i like it too

[@jatikusumawardani3764]

This is just exactly what i looking for rn. Thanks coach Ben!

[@daniellealyce3018]

I love the Clif Blocks!!!

[@NoxiousNoodles]

Sadly the High5s give me an arse like a pressure washer. Loved the taste though.

[@BenParkes]

What an image!! Hopefully you’ve found something else that tastes good and works well now!

[@ilaughtoomuch1]

My favorite are vanilla Clif shots and the Clif black cherry bloks!! Thanks for the great video!

[@sarahburstein7601]

I love running nutrition videos! Great information. Thanks for sharing.

[@Arif_Run4Life]

I like Spring and gel cubes.

[@moiradrennan7521]

Dolly Mixtures hit the spot for me 🙂

[@MihaliWheeler]

Another great video. With lots of tips will give them a go!

[@richardfarrington85]

For water you can always just stopping at a pub and ask for some tapwater I did this a lot during marathon training around London and found landlords to always be very supportive especially if you're wearing a charity vest!!

[@BenParkes]

Same Richard.. no one has ever told me no. Great tip as well!

[@seanbebington8377]

Being a triathlete for my long runs i run in a cycle shirt with three pockets at the back for what ever i need to eat and drink..

[@zsbeginadventure4110]

Great advise

[@nolitamacht1189]

road bike jerseys are also a great way to carry your food (back pockets)

[@twisterszn4036]

Finally you are back. I’ve been waiting for your new video

[@ifonly2675]

Hi Ben. Just a quick word about running in the heat. Apart from the usuals that you've mentioned your body doesn't metabolise fats efficiently in the heat and relies even more on carbs. I had a run this afternoon in 38°c heat and replaced my usual water/electrolytes mix with a sport drink for the added carbs and i certainly felt the difference. This tip applies as well for low intensity runs. So more heat = more sugar

[@BenParkes]

Thanks for the tips!! Carbs will be far easier to access when the body is under extra stress from the heat for sure. All the best!

[@angelhough571]

I like the dextro tablets really help when I need that kick when you on longer runs

[@connorcoutant2059]

Ben I just love your videos!!

[@BenParkes]

Aw, thank you Connor! Hope they help you!

[@DanRuns]

I just did a similar vid. I’ve found Tailwind & Huma Gels work for me, but just like running shoes and gear - everyone is different

[@gregoryking4796]

Dan Runs this x 1000. I started with gu then I heard vfuel was the bomb. Cruel did nothing to me. I’m back on gu forever but I feel the best fuel is the food the day before

[@DanRuns]

@@gregoryking4796 What do you typically eat the day before Gregory?

[@fredrikjosefsson7679]

Nice vid! Would love some tips on running form!

[@dirtclowns]

I do my 23km tempo on a Thursday fasted. I do my 35km Sunday long run practicing race day nutrition. During marathon I consume a Maurten drink before the start. SiS gel every 6km. Salt tablet every 12km. This seems to work work great for me.

[@glointhadark]

I do the opposite. I do my long runs fasted to maximise the benefit I get from glycogen depletion, and use my medium-long marathon-pace runs to simulate race day as closely as possible, including nutrition. Always interesting to see how other people do these small things differently.

[@f3penang287]

What about water intake before and during? If so, how often and how much? Thank you

[@richbaldwin6659]

The new Mountain Fuel flapjacks are by far the nicest thing I've eaten on a long fell race, the ginger one especially. Their jellies go down a lot easier than gels as well. I also make my own snacks of oats, chopped dates, dark chocolate and peanut butter and a drop of honey rolled into balls for longer races

[@rockerune]

Oatmeal porridge and protein powder 2 hours before long run. For fuel during the run I go for raisins. The stomach handles it, lots of carbs and fits easily in a pocket. Havent landed totaly on a post-run meal, but the soy chocolate milk is really good

[@dustymadison]

I rely on and like Clif Bloks a lot, but for longer runs (10+ miles) I like to get in some more real food sources. The Spring Energy gels you mentioned are great for me and I also really like Picky Bars. There are lots of tasty Picky Bar flavors, they're compact, and about 200 calories each.

[@tobiasrundinschrder7492]

Thank you so much. Very valuable for me. Now I am ready for a long run 👍

[@dapwhu66]

Concentrated cherry juice from Holland and Barrett in my smoothies has been a revelation Ben. I have used it for a week now and had my best running week in a long time.

[@TBasianeyes]

Alternative when training: Snickers

[@sainathanakonar]

I also use them .. however on longer runs I find my mind asking for liquids instead of solids 😀

[@Chris-dw3xl]

As always great advice

[@heavyt5702]

Great tips, cheers Ben 👍

[@cosmicpuma1409]

Great vid, Thank You so much. I set an alarm on my watch and eat to a schedule for runs over 15km. I carry cramp pills that I don't need to mix in water and so take my Gels every 45 mins and an anti-cramp pill from 20km every hour for Marathons and Ultras. On race day I take mouthfuls of the magic bullet, Coca Cola, which is normally provided and then a full cup of water at aid/refreshment stations.

[@yankaitan8648]

im using gu gel now and it seem to work well, i prefer the caffeine ones because they taste way better than the non-caffeine

[@louis-lfc1370]

Saw you today running outside of the O2!! You have great running form

[@BenParkes]

Aw, thank you Louis! The redevelopment outside the o2 looks great now. All the best!

[@hjeffreyfitness]

A really cheap option is buying a pack of jelly (the stuff you are supposed to put boiling water with) from the shop (20p) and then splitting the squares up wrapping them in cling film (leaving a little edge to easy unravel them when needed)

[@Stxrenadragonz]

Thank you sir it really helped

[@lindahuante]

Thank you so much

[@plantbasedethos5726]

Very good thanks a lot 👏

[@jdidsbury]

Welcome back (?), Ben. :) Got a bit worried about the video gap, especially after the challenge of the last one. :)

[@BenParkes]

Thank you! Have been in chamonix this past week with no WiFi.. so got a few videos ready to upload now!

[@ofshaun]

Great video man!

[@vinayakhegde7717]

Good one Ben .

[@Ljungcrantz]

What works for me is peanuts, I really love having a few of them in a zip-lock bag and munch on them when the time is right. On race days and in key workouts (very long runs) I use Cliff bar peanut. I love them! They are sweet but not overpowering. I wouldn't able to handle too sweet stuff, and not too much at once. Two bars lasted me the Stockholm marathon, taking a tiny piece every 5-8 k. I've tried flapjacks but they are just to dry and makes me more thirsty, and that doesn't create a nice mental state of mind (feeling thirsty).

[@BenParkes]

I do see lots of trail runners use baby food.. someone will come along soon and make a high calorie version, there must be the demand for it in the running community! Hope you find something that works for you soon..

[@BenParkes]

Nibbling things is great for all endurance.. awesome that the nuts work well for you Lukas! Flapjacks can be dry and fall apart.. which is nightmare if you're running fast, then it falls on the floor!! Lots of clif bars to explore too to try different flavours! Good luck with your running!

[@Ljungcrantz]

@@BenParkes Thank you for your vids btw, so happy every time I get to see you run! :D I have tried different cliff bars (the vegan ones) but peanut is just my favorite ;)

[@alexbaker5778]

Nice video Ben, look forward to your one from Chamonix!

[@BenParkes]

Will be up tomorrow! Thanks Alex

[@Roeban89]

Almond Chocolote Milk all the way for me! Another great video Ben! They ( KZbin ) should really invent a 'Super Thumbs up button' for video's!

[@BenParkes]

Haha.. too kind thanks. Love the almond chocolate milk!

[@shawnnell5405]

Great advice Ben, apart from all the different gels and electrolyte drinks I find I crave salt after a couple of hours and I have found baby pouches really good.

[@19Kamau79]

Useful video at the point I'm possibly trying something crazy as town to town (52,7km) on asphalt without ever running marathon. I've got some long hikes and one 16 and half hour mountaineering experience in my previous life. I guess it's all about pacing and fueling, feeling +140HR is my unknown fueling zone but even biscuits goes easily at 130-135HR.

[@huh714]

i like the SIS gels

[@BenParkes]

They are pretty easy to take on board and you have have them without water too... win win!

[@a.ezemba]

Same! They're great.

[@petetomlin6456]

I kept on getting headaches after runs, particularly on hot days and assumed it was my hydration, but still got them despite necking loads of water. Eventually worked out it was probably electrolytes. Don't really like the idea of gels etc, as favour more 'natural' foods etc. After a bit of a Google Ive ended up having a glass of coconut water after a run and if I'm taking water with me I put a bit of lemon juice in it. Not 100% sure on the science behind it but that seems to work for me. The next challenge as I start to try and do longer runs is food. Might have a look at the chia bars. Thanks for the great videos.

[@headinye]

Your a genuis man, thanks for the tips 💪

[@Rosenrot213]

On my long days out, I try to keep my hr down in zone 2, usually take a trek peanut bar, but I feel like I'm becoming fat adapted, I'm not an expert but I don't have to eat like I used to when I first started, I keep hydrated with carb powder in the water.

[@Jamie-qb2zr]

I have been using belvita soft bakes ( blueberry ) very cheap, and when you compare the nutritional information with the styrkr bar, they are very similar. And they are so cheap. Honestly are so good. Highly recommend......i got 10 boxes for £20

[@ethangodridge6833]

Just to let you know, the Alpro vanilla soy milk contains nearly four times more protein than the alpro chocolate soy milk.

[@themaisi84]

Hi Ben, nice to see some inside views from you. As you said it really depends on your type of training or even a race what your heading out for. But here is my experience with different distances. 10k or shorter race would pretty much a simple and plain breakfast with not to many complex carbohydrates like bagels with jam or just simple an apple or a 1-2 bananas with some peanutbutter. A plant based yoghurt with fruit would be also an option. If you’re going with a high fiber breakfast on fast races you’re burning up to much energy for digestion these things I also highly recommend some amino energy’s (foodspring) before the race. Keeps me fresh and hydrated. 10-20k trial and road race Also not to much of Fibre, just eat a little bit more, like on a 10k race 1 1/2 - 2 hours before the start. And of course some aminos 😁 Everything longer you should eat something wich long lasting, like porridge or waffles wich are high in Fibre, maybe a good smoothie could be an option (but be careful not ending up in the bushes every 10min 😉) And I would recommend to eat some solid foods on longer days, like ultras or endurance races. Get in what’s offered on the aid stations, like savory or salty stuff. You’re definitely craving these things after the 10th gel ✌🏼 Rock on Ben, you’re killing it 🤙🏼

[@tonigoo265]

Thanks!

[@pimacanyon6208]

Gu Vanilla Bean is the only flavor that tastes good to me AND sits easy on my stomach. (I've tried some other Gu flavors and they range from bad to awful ;-) The small amount of caffeine adds a bit of a boost too. Some of the Cliff Blocks also taste fairly good and seem to digest well.

[@thomasp.4899]

Run gum! So easy to pop in before and during a run.

[@mikeclark651]

You should make more videos I found u a few weeks ago and love your videos 👌

[@BenParkes]

Mike Clark loads coming up! Haven’t had decent internet for the past week, so starting to upload more now! Welcome to the channel Mike! 🙌

[@mikeclark651]

Ben Parkes awesome one ☝️😊

[@capote481]

Thanks Ben. Preloading an electrolyte drink 90 mins before long runs really helped me (but difficult to do if you are out the door at 5am for run). Do you ever have issues with stitch on higher intensity long runs? I'll be fine in training but come race day when I really push it sometimes I get a stitch - guessing I can't absorp the glycogen quick enough from the gels?

[@piotrpoliwka1148]

Ben - care to comment on Tim Noakes research ref fueling - he was the one who started the carb loading craze but later admitted that its a terrible thing to do as an athlete.. Yes hit the wall if you are carb burner - if you are fat adopted this does not happen as the body will use both fuel sources but mostly FAT which we have plenty of on us

[@abdollahvakily5801]

Thank you for the video. I am a vegan and take dates and boiled potatoes on my runs. Since you are on a plant based diet too I wonder which gels are suitable for vegans. I prefer gels because the food I carry with me are bulky and are inconvenient during runs that last more than three hours.

[@solschwarz5169]

What works for me: I usually run fasted, with no fuelling during the run up to 3 hours. I will be well hydrated before, but will stop drinking 1 hour prior. On a warm day I might take some water along. On my last (2.59) marathon I carried a 200g squeezy bottle of honey with a little squeeze just before each water station. Works very well for me.

[@cdh79]

Thanks, but i am having a few questions: I am always reading/hearing that training is to give the body a stimulus for adopting to a new situation. This is basically what makes you run farther, makes you faster and so on. So wouldn't you want to hit the wall in training (at least a few times), so your body will adapt and get better at fat-fueling instead that it knows it can expect carbs for short energy after 30/45 minutes and in regular intervals? If you "train" hitting the wall (i.e run in the morning before breakfast, when you're already low on glycogen, so that you don't have to run 20 miles, but only maybe half), wouldn't you hit it at a later distance the next long run? And even later after that? .. and so on? And once it's pushed out enough the odds of hitting the wall during the race would be minimal as your body is just much better in fat-fueling, especially if you then actually do add some carbs in form of gels as you'll just be extra energised? I also know that there are the muscle-glycogen stores (hitting the wall - unable to move the legs) and the liver glycogen stores (which fuels the brain, hence the bonking/feeling dizzy effect if they are depleted), so that should be separated. To my understanding the liver has the ability to store much less glycogen and once it's in the muscles it can't be released anymore to the rest of the body (i.e back to the liver). If you haven't trained the body on being more efficient at fat-burning, i assume the gels need to replenish both, liver and muscle-stores, whereas when the body burns fat better, you'd basically reload more of the liver glycogen-storage, and stay "sharper/clearer" mentally, as the muscle-storage will still be fuller? And the less stores you need to refill, the less gels/energy drinks you require to actually take with you?

[@IsMiseAnthony]

Nice to have you back to the land of proper WiFi for uploads.

[@MrEypo]

If I run sub 75% max HR I do it for an eternity. 180min runs are no problem at all even with last 15k in Marathon pace (4:15min/km) is no problem.

[@eugenecaasi5776]

SO INFORMATIVE BEN TNX A BUNCH. WHAT'S THE MODEL AND BRAND OF THE RED & BLACK RUNNING SHOE ON UR MIDDLE SHELF?

[@benreed22]

Me again , How do you fit caffeine into your training , does it have a place ? as i love a coffee before a run

[@libertandoapoeira]

For me just a sip of water normally I pick up my soft 250ml flask. No food. For the 2 50k trails I did this spring just some nuts, peanuts, dates and pick some food at aid stations

[@fayeregan6962]

Great video Ben. 😊 I sip active root from my soft flasks and use shot blocks. I really struggle with gels, really kind find anything that agrees with me. I also eat food on my way round, I guess it’s not going to work when your racing guess ultras a bit different. Tend to take a few porridge oat kind of bars

[@sarahharney3626]

What a medal collection! How many races have you done?

[@BenParkes]

Hey Sarah. Not sure exactly. The medals are just marathons.. I think about 65ish!

[@zsoltszigetvari6538]

SIS gels worked for me so far. Fruits sachets sort of baby food, (as cheaper version) are pretty good, too!:D

[@johnkerby70]

Jelly babies!!

[@Thunderhorsebaba]

I use honey stinger gummies during my marathons

[@user-qp6vg9ho8u]

Hi Ben, just wondering what your best time for a marathon is?

[@BenParkes]

2:25!

[@alexsawbridge9146]

Another great video, Ben! Cheers! I have a 100k race coming up (Race to the Stones - my first ultra) and have a question for you re fuelling for those kind of longer distances - specifically gel fuelling. I'm pretty at home with my gel fuelling strategy at marathon distance, but not quite got it nailed on for the ultra distances and wondered if you had any pearls of wisdom to share? I've tested eating solid foods to supplement any gels on my longer 50kish training runs, but was interested to know how you had gone about fuelling on the various 50k, 50miles, 100k, 100mile races you've done? Would you work on set timings to take gels/foods, like we would during a marathon or treat it differently/eat - take a gel at every aid stop? Thanks in advance!

[@tomwood5247]

What would you recommend when the marathon doesn’t start until 4pm?

[@davidmostertvlogs1319]

Honestly coke works well for me during a marathon 😅

[@ihsanhalim5643]

That’s new. I might try that, although it’s hard to get some around here since it’s illegal

[@devil_cowboyyt7140]

Coke ima try that out

[@AMostlyFunctionalJess]

My morning runs tend to be 7am or earlier so I tend to have to go for something really light to start with. Some nuts and seeds, but I'll need to try out new things as the runs get longer

[@richsandison]

After trying a High5 gel provided by a race, I found the taste was so bitter and disgusting...I've tried a multitude of gel makes since then and found Torq to be the most palatable...I just stick with those now...For longer runs I do prefer to include something a bit more solid...I recently started using the Clif Bloks in training and I've used the Etixx Energy Nougat in races (although, I imagine any nougat would work just as well) So I mix up some solid food sources with gels...I tend to find I don't perform very well on an empty feeling stomach...

[@davidmostertvlogs1319]

Literally 😂 I can do a half marathon fasted, with only drinking coffee and water before the run and no water or food during the run no problem... but when I started hitting the 30ks then I need some serious water... and the marathon some good carbs throughout the run

[@Miss33S]

i really like Gu Gels. but they're a bit expensive. I only eat them on workout 2hour or longer. Also find electrolyte drinks very helpful on long workout too. SIS GO Hydro Hydration Tablets are my personal favourite

[@vhizlocero3790]

I tried gels once and the results was not good,I got a tonsilitis after my full marathon.😓😓

[@199019852007]

Brilliant

[@aperson1181]

Could you please list the items you talk about in the video?

[@paceyplodder5911]

Sour jelly babies all the way! 😊

[@filiaa701]

Ben use Hoka Vanquish....its the good shoes

[@vanmon100]

Hi ben I will run first half marathon in December

[@BenParkes]

Good luck!! Hope your training goes well 🙌

[@sneakersxsosa1492]

Hi Ben, I noticed in previous videos that you have used SIS Beta Fuel so was surprised that I didn’t see it here. Any tips on using it? i.e. how much to drink? The guidance is mainly based on cycling. :/

[@BenParkes]

Yeah.. I’ve used it. But tend to just use what’s sitting in my cupboard as I just buy what’s on offer! Didn’t have any when I filmed this.. I only have it before races, not during, as prefer gels and water in races. So just mix it up and sip it over the hour or so pre-race.

[@ande1156]

Are there any good alternatives to gels? They are hella expensive and it's kinda off-putting, since they are key for long distance running.

[@Jameswmin]

An De - the main ingredient we take gels for is sugar (simple carbs that the body can quickly process). The manufacturers claim that their specific combination/ratio of glucose & fructose is best, but I’m pretty sceptical! Some gels also contain other useful ingredients such as electrolytes (salts) and caffeine. You can easily get these in other foods & drinks. Most sweets/candy will give you the carbs. The biggest attraction of gels for me is their convenience. If I’m running fairly hard, a gel goes down a lot easier than anything I have to chew. And they are light and non-bulky in comparison to a lot of alternatives. Finally, my experience is that for races of half marathon or less, I don’t need any extra fuel. As long as I’m well fuelled and hydrated at the start, all I like to take on is a few swigs of water. (I haven’t run one in hot/humid conditions - I would probably take on more water and maybe some electrolytes in that case.)

[@ande1156]

@@Jameswmin Thanks for the replay. I appreciate your opinion. I guess I'll have to take a detailed look at these gels. I'm running my first marathon in 4 months and I'm unsure about the diet/hydration for these longer runs. I've ran 2 half-marathons before, but I did it by just drinking 2 cups of coffee with rice milk in the morning. I didn't eat anything or drink anything, until afer I've crossed the finish line. For the full marathon I'm definitely going to supplement and try not to die. It's just that I don't want to spend a shit ton of money on these gels. Let's say I go for a 4 hour marathon, that's 7 gels or $15-$20. That would be ok, if it was just a one-time payment, but let's not forget about all the long practice runs. It quickly adds up.

[@adventureswithmegan]

Have you tried the brand Rawvelo? They’re plant based and their gels taste so much more natural than SIS, and a lot less clarty than gu gels.

[@nickehultgren]

You talk about High5 and Maurten gels, and that the later one is more expensive. But is it really better Ben? Do you feel a greater "rush" of energi when you use Maurten gels? I'm curious to know. Cheers mate!

[@2spoons]

Hi Ben after my last trip to the dentist he's advised me not to stick to gels.... too must sugar (killing my teeth) So do you try any gels that aren't so packed with sugar ???

[@Huxley555]

My trick is to do half marathons on the regular, it'll fall into place pretty quickly then. Still can't figure out toilet breaks, that one seems to be out of my control

[@danielstorry5133]

Do you ever do a fasted run ben? Those that run at 5-6-7am in the morning surely dont eat a carb breakfast 2 hours before or do they?

[@BenParkes]

Yes I do.. it’s good to build it into your routine. But this video was about long runs specifically.. and I would personally only do a fasted run for up to about 90 mins. So for those I’d tend to just have some water.. run easy and tap into the fat stores for fuel during the run! All the best

[@northernninjarunner5506]

Nothing new on Race Day

[@AaronWalkerGypsyJazz]

Put a compressor on your audio. Wild swings of volume make it difficult to track what you are saying

[@p4t5y07]

Where can you buy dark chocolate almond milk?? My local asda & tesco dont sell it.

[@heinrichh.6369]

is 1 gel every 30-45 minutes really enough? that's between 33g - 50g per hour. I read often recommendations between 60 and even 90g/ hour. 🤔