Runners Stop IGNORING This (It Helps You Race Faster)

We all train extremely hard for races but then so often blow it on race day. This video will show you exactly how to fuel your next race perfectly.
When you're ready, we'd love to help you become a better runner.
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What is in this video:
00:00 Introduction
00:18 When to start thinking about it
02:13 The best place to start
03:15 What about pre or carbo-loading?
05:42 What about hydration?
07:11 What about race morning?
10:46 What to do during the race
13:57 How to calculate how much is enough
19:24 What about post-race?
#marathontraining #running #runningtips

[@CoachParry]

We'd love to know if there is something that you've tried that works. Let us know in the comments below.

[@hoopoe_]

During my first half marathon, I had dried figs and dried dates at regular intervals.

[@98krishnakumar]

towards the end of the video you mentioned something that has 60gms of sugar in 100 grams. was not able to catch it. Can you type it here plase? Thanks!

[@hoopoe_]

@@98krishnakumar Chelsea bun

[@sylchichi]

While on my long runs, after a Gatorade gave me cramps and sick, my nutritionist changed it for gu energy chews + water and after the 3 hours potatoes (yeah I know but it worked)

[@paulsoudais3256]

I ran several marathons with about 20 g carbohydrates per hour, finishing slow and exhausted, nearly fainting after the finish. I ran my last two marathons with about 60-70 g carbs per hour and could finish fast, and was feeling much better after the finish. Of course, I also followed your advice to practice eating my gels on my long runs. 👍

[@joe1071]

Yeah, even the famous “low carb” ultra marathon guy takes 60 grams carbs per hour. Many people like to overlook this and praise him for being “keto” or “carnivore” and it’s “proof” that no carb unlocks the highest level of performance, which of course is bullshit since the man himself doesn’t hide the fact that his moderate carb intake, especially when training and racing. The most important takeaway from the “low carb” endurance runner is training your body to be flexible with using all forms of fuel. Fat, carbs, lactate, which optimizes your performance in general. Carbs are still ideal and necessary at a certain level of exertion

[@thepsychologist8159]

For me, I wake up approx. 2 1/2 hours before a race. I start with a warm milk coffee and a slice of multi-grain toast with honey and peanut butter (relax while I take that in). I then go for a shower and afterwards I eat a banana. Then I do some mobilisation exercises and dynamic stretching, while sipping on a 600ml sports drink but ensuring I stop drinking approx. 45 minutes before the race (nothing worse than getting 20 minutes into the race feeling like you need to go to the toilet, not to mention the awkward feeling of having fluid in the bladder). A quick toilet stop before the race, and I'm off. Other than that, I take a gel pack and 2x micro sports bottles I consume along the way (I don't stop at the stations, it wastes too much time).

[@thepsychologist8159]

@@wk633 Yes, it's a fine balance. I find the 45 minutes cut-off time works for me (it was lots of trial and error to work that one out). I can imagine it was quite frustrating for you with the aim to run with the pace group, but knowing you had to duck into the loo. Funny story. A half-marathon I did earlier this year I was looking for the toilets but couldn't find them. I saw a person who looked like an official and so I called out to him. You wouldn't believe who it was - Rob de Castella. When I realised who it was, I was stunned and with a surprised voice I said "Rob ... Rob de Castella". After a quick chat, I asked if he happened to know where the toilets were which he replied "not sure, but if it was me I'd just go and find a tree". Ah, that's a typical Aussie right there!

[@thepsychologist8159]

@@wk633 Oh, and I should have added, with about 10 minutes to go I take on a gel and a couple of sips of sports drink.

[@passionandcommonsense]

What is the distance for which this method works for you? I doubt that you can run a full 42km marathon without ever stopping at water stations.

[@siyandankundla-mgudlwa1888]

Valuable information Coach & the Team. I swear by the raisins , the are my pick me up for ultra marathons. Thanks to your dietician Nicki.

[@souradipta]

I am from India. The weather is similar. Marathons start at 4 AM! Makes it tricky to plan things three hours prior.

[@sylchichi]

This video is GOLD! All important subjects reviewed. Saving for constant future reference

[@chloebenn5708]

I aim to take a gel every 30 min plus a carb drink in my soft flasks, even then remembering to keep it up is tricky, I forgot one in my race and I could feel it! Knowing how many gels Im carrying in each pocket helps keep track

[@alham1said]

Love your videos! Very informative, thanks for all the good videos you guys are making.👍🏻

[@333vinay]

This is so Spot On....Great work

[@peterfigg3922]

Using the FuelWise feature on my Polar Grit X has taught me to start re-feeding early (20 min), earlier than what I had been doing. The mantra being, eat small, eat often, eat early. The "liquid gels" work better for me as they are easier to consume than the normal gels, and date based bars and nut butter are my go-to fuel sources for longer events. Of course hydrating with water with electrolytes along the way. Thanks for the great content, as always.

[@louaikhalafallah3083]

You guys are very very helpful. Many many thanks ❤

[@blessingtafadzwanyagumbo8345]

Very useful as I get into my 2023 running calendar preps including 2 oceans ultra and the big one- the Comrades! Much appreciated 🙏🏾

[@goitsemodimomorakile2562]

Thank you coach Parry keep up the good work 👏🫶🔥🤗

[@chilternsroamer872]

Great video. Best one of yours of the half-dozen I have yet watched. Keep up the good work!

[@benpyne1228]

Great advice! Thanks, from New Zealand 🇳🇿!

[@MrJermson]

This is one of your best videos ever put up. Well done.

[@joe1071]

An important note with real food is to approach similar to gels and other fuels. PRACTICE with the food a lot before the race. Your gut microbiome loves fiber, however if it is not adapted to different fibers you can get seriously bloated and gassy if you introduce too much of that fiber at once. Train your gut to handle the food fibers you plan on consuming during your race. Each plant food has a different type of fiber usually, so you should train your gut with the exact food you plan on using during the race. If you aren’t currently eating a plant food with fiber that you think will be a good fuel for your race, start eating a small amount of that food preferably months before the race, slowly ramping up the amount you consume each day until you are tolerating the consumption of the food in the amounts you plan to use to eat during your race. Also start slow incorporating them into your actual running. Eat some before and during your training runs. You’re putting in all this time running , strength training, and recovering. Put in the time to adapt your body to your fueling strategy. It drives me nuts seeing people say, “gels were giving me upset stomach, so I tried eating dates on a run and had stomach upset.” Dates or other dried fruit can be a great fuel in place of gels, but train your body to adapt to them just like you train your body to adapt to increasing mileage.

[@Snerunseasy]

Thank you so much for this, it's informative. Probably the reason I always hit the wall in my races, fuel intake or lack of it.

[@goitsemodimomorakile2562]

That's excellent 👍🎉

[@marcusohlsson3130]

I always assumed Ntutu Letseka was Coach Parry, now I know better

[@wallyevans4228]

Plants BTW have most all the fat one needs. No one hat I know of eats a big slab of dead meat during the race. It takes the body a tremendous amount of energy to break down fats and there’s very little energy left. Enjoy the channel. For me at 69 I’m whole plant foodss for 11+ years. One who loathed to run ….after changing to WFPB lifestyle I picked up trail running and ice skating. Love it !

[@RachelOriflame]

Omg I really wish I had found your videos earlier on, I attempted the Cardiff half marathon last year with very little training, no nutrition info at all, got 3 miles in and had to stop 😢 but I will be watching this video several times to learn more got a 10km race in less that 8 weeks, got gels here will order more and some small raisin/fruit pack to take with me as well, the breakfast/carb loading info is very helpful thank you x

[@goitsemodimomorakile2562]

I did tried high fiber bread with banana and peanut butter and and they did good on my first Soweto Marathon 🎉❤🙏🔥🤗

[@iammaudnale]

This video is gold! I hit the wall on my first marathon because I used the same fueling strategy as a 21.1km race. Am now incorporating revised fueling strategy into my training runs. Thank you Coach Parry and team for putting together such a detailed summary. Appreciative!

[@potblack7951]

Peanut butter and banana Shona!!..on toast!…my favourite!…such a good meal…and an excellent video..thanks!

[@Mike-kx7mp]

I tend to front load so start to eat from the off and then ease off towards the end...principally dates and then perhaps a gel or two in the back end of a marathon.

[@StaciLandwehr-pr2io]

All Tailwind products

[@bikerdude6119]

All you need. Really

[@andrewkounas4433]

Awesome video! This one mg biggest challenge as a diabetic!

[@nestorquixtan]

Oranges are amazing. I've also tried honey diluted in water. The glucose in honey gives you a real kick.

[@elliottmcfadden6261]

I realize that nutrition is highly personalized, but I’m not sure about the recommendation to fuel during long runs. For the vast majority of long runs, you should be staying in Zone 2 (below LT 1) where you body is burning fat, not carbohydrates, for energy. Even the skinniest person has weeks of energy in body fat. As long as you aren’t skipping regular meals, you should be able to run in Zone 2 almost indefinitely without fueling during the run. I’ve found as long as I’m disciplined about staying in Zone 2 and not letting my HR drift higher, I can run 2 1/2 hour long runs without feeling bad or bonking. Now if I’m throwing in marathon or faster pace in a long run, I definitely fuel, but I don’t understand the need to fuel if you stay in Zone 2.

[@61651092]

Just what I was about to write. Sure, the body still use som carbohydrates, so a couple of weeks out you can begin to take in some carbs during your long run to practice absorbing on the run, but several months out from my race, I won't eat any carbs on my long run, because I want to train my fat-burning which carbs impair.

[@mikemitchell9753]

For people who find taking in anything while running repulsive or very difficult...they need to train their bodies to get used to taking in something that will agree with them. This requires practice. What better way to figure it out than on your long training runs. 90% of endurance athletes are not fat adapted, so your strategy won't work for them. In fact, they will deplete their glycogen and "hit the wall" which equals death March to the finish from the 2- 21/2 hour mark. Maybe DNF.

[@livewire1957239]

For runs up to 2 or 2,5 hours that can work, but in my experience if you go longer you’re really going to suffer if you don’t fuel. Even when staying in zone 2 you’re still going to use some glycogen and that will run out eventually on a long enough run. Greg McMillan suggests the same thing regarding fasted runs: fine up to about 2hrs, but need to introduce fuelling when you go over that duration.

[@bnwstreetfr1275]

Even in zone 2 your body use some cards thr body never work on cards or fat Alone... the importance to fuel in long run is also to find out what k9nd of gel or else your body can handle on the digestion side as even in zone 2 your belly and all you need to digest is m9ved around for a long time ...

[@98krishnakumar]

writing this from tropical chennai in India where 11 months in a year mornings are 25-40 C! My fuel during the long run and race is typically salted cane juice and either dates or banana at appropriate intervals. One question I have - are boiled potatoes good option? particularly if I want an alternate to something sweet?

[@goitsemodimomorakile2562]

Thank you for sharing refuelling prior to the race✌️🙏🫶🔥

[@mayalawrie4406]

I always try and eat the same as usual for the week prior to the race. The day before the race I like to have a square as I call it meal. Vegetables, carb and usually chicken. For supper a very light meal if running a 10 or 21km. Anything that is easily digested. Hummus is useful . For a marathon or ultra I like sweet potato and vegetables or couscous type snack. On the morning before any race I have a big handful of almonds and raisins or cranberries. If I have access to coffee, only a third of a cup with a rusk. A gel 15 min before an event and then approximately every 10 kms during a race. Gel taken with water. On ultras I carry small packets of salted nuts and the usual gels. Hydrating throughout the week before and during the race. I never want to feel full and I think on the day you are just looking for top up of your nutrition that you have stored before. I prefer to not get to a point where I need a kick urgently - it has obviously happened 😂 Great video!

[@nberkel]

All good advice, although does seem a bit cookie cutter. It would be good if you made a talk on how everyone is different and to really focus on what works for you. I ran my last marathon and road 50k with no nutrition before (about 10 hours fasted) and nothing during. I don't take anything during training so I went with this approach for the races. Felt phenomenal and performed great both times!

[@Harrythehun]

They are mentioning the individual needs and feel all the time.

[@angeladavies]

Just started for third day now 2 huge bowls of watermelon w salad watery food, collagen pwd, isowhey powder, cup low sodium v8 juice and 2 heaped tsp low sodium Vegemite.

[@AnTalk_blog]

Never tried gels. I've tried bars but the flakes made me cough. It was hard to swallow while trying to inhale. Raisins worked for me.

[@livewire1957239]

If raisins work, stick with them! Much more affordable than gels and natural! Unfortunately, I can only handle them up to about 2hrs; that seems to be the “magic” point where my gut really starts to be difficult and I switch to Maurten gels after that which it seems to handle better (no fiber).

[@sanyamdhawan7357]

I request to put subtitles also in further vidoes.

[@joelmullen4819]

You can turn cc on, just look at the top of your screen.

[@running179]

I've done 10 marathons since 2019, and am (perhaps unwisely) doing 11 this year, 2023. I weigh 89 kilos & am 6 feet tall, male, 57 y/o. I tend to sweat heavily & lose salt - my last marathon 2 weeks ago I developed a right hamstring cramp at mile 25, downed some salt I carried, & finished pretty well. I'm not so concerned about time (most of my marathons are around 04:20-04:30), but more abt developing more mental stamina to sail thru the last 6 miles. I would prefer to eat bananas instead of gels...but I do carry & use gels from my Camelbak. I have more questions than this space provides space for.

[@Harrythehun]

I must have missed the questions?

[@jamesrose2312]

Actually, glycogen storage is primarily used up by ~20 minutes. Not sure how you all researched this, but it wasn’t very thorough.

[@NarcanMedic]

Is that a sensu bean in the thumbnail?

[@johnrobinson4445]

23

[@chocolatechow7697]

Sorry, I have no idea what you are referring to. Still, since I was born in Feb 3rd.

[@robbristle5642]

I DON’ TAKE ANY GELS OR CARBS ON MY LONG RUNS BECAUSE I’M COMPLETELY FAT ADAPTED. MY BODY BURNS FAT JUST AS EFFECTIVE AS CARBS. (no stomach issues).

[@waynecioccale2384]

Sugar is poison, me and lots of people train fasted. Ever heard of Tim Noaks? Educate yourself dammit.

[@Forrest2falls]

Race food and fatty dry wors.