Hi all!

I have been doing all sorts of different types of exercise since my RNY surgery last July. I really enjoy running and have completed a couple 5ks, and tomorrow I'm doing my first 10k. I'd like to start training for a half marathon soon, and then a marathon. I also am planning to do a 50 mile backpacking/hiking trip in June.

My question is, how do you fuel yourself for long workouts, such as long runs or hikes? 

Good luck on your first 10k!!  I'm going to start 10k training in a few weeks, but my first 10k race isn't until the fall.  

I have no help for you, though.. I find that I only need pre-exercise fuel if I'm going to be working out for more than two hours and, then, a protein shake is fine.  I have no idea how this will change once I start 10k training, so I hope you get good replies :D

Good luck on your 10k!

I echo what Gwen said - for runs under 2 hrs, or less than a half, I really don't use much fuel during a run. I'll often keep sport beans with me just in case I feel low on energy. For marathons, I've mostly used sport beans or clif blocks - - GU hits my system hard and I find that little bits thru a run work better for me. For ultras, I have shakes in my drop/aid station bags or with my crew (hubby) so that I'm taking in nutrition that's gentle on my system. Ultras are pretty much the only time I've ever experienced the inability to eat something solid, though I was able to keep down a couple protein bars during my 50miler. 

Also, I always recover with a protein shake for runs longer than 6 mi. For marathon training, I find that what I'm eating/drinking in the days and hours before runs matters more than what I have on the run. It's gonna be an individual science to figure out what works for you, but that's why long runs are really a practice for everything - the mechanics of running, the mental training, and the nutritional experimentation!

Nuts to you!!  No, not that...Different nuts...Mix in some dried fruit (raisins, cranberries, etc) and you're good to go with both jogging and hiking.  Brian  PS  Know the signs of dehydration...It's the # 1 reason WLS patients reenter the hospital...As it gets warmer out there.

So the ability to sustain a Longer session without fuel is mainly dependent on daily diet and effort.  If you have a solid daily diet then you can sustain an effort for 1.5-2 hours.  Part of this happens from training your body to optimize on the right fuel source.

Running a 5K and for some a 10K is an effort that will tap carbs as the fuel source depending on the intensity if you are at or near your Threshold where your body goes from fat oxidation to carbs and glycogen.  A 10K effort for some may be at an intensity that is lower. Half and Marathon are pure endurance you need to work in the zone where your body is tapping fat stores.

I use Generation UCan which is not a sugar based product, it is designed to be used at the fat and endurance zones and will fuel you longer.  Remember an individuals zones are different than everyone elses.  I know guys that can run a 7min mile in the same zone I am at 11, so do not judge yourself based on others.

A comparison of how Ucan has worked for me.

Las HIM I used sugar products I did about 300 Calories an hour on the bike (56miles)  3.5 hours call it 1000 calories.  Last year I switched to UCan nd did a 70 mile ride.  2 Packs 1 hour before I started and 2 more half way through a little more the 500 calories and I felt great coming off the bike.

Many Athletes I know have moved to UCan.  I will warn you that it does not have the best texture as it is a corn Based Starch. 

As you move into Half and full Marathon training you may want to look at Metabolic Efficiency Training  as this will get you to the burning fat as fuel and get your diet to the half marathon with little to no Fueling.

Metabolic Efficiency Training 

-I need to read up on that. Never heard of it, but I may have "blundered" into some *******ized version of it in my efforts to get leaner/smaller and more cut...

Bob Seebohar is the Author.  Whole30 is another popular one.

Thank you!

I dont. 

This might get virtual spaghetti noodle lashing sent my way but here I go.

I decided whether I was running for: 1) weight loss/fat burning, 2) cardio health or 3) time, long ago. I wanted to be lean (i.e. burn fat). The best way to get lean is to lift weights and do a lot of long slow distance to burn fat. My heart rate rarely gets over 156 on these runs (I am slow slow slow).

I read somewhere to burn fat, do it in the morning (i.e long slow distance) on an empty stomach so your body has no choice to look to its own fat deposits after it burns through its glycogen stores.

So I dont eat breakfast before my long slow run.

When done, I eat a normal breakfast.

Now..my times are terrible,  I tell you (13.30-17 minute miles)!!! But I am accomplishing what I had hoped to accomplish...lean-ness with cut muscles. It is what I wanted MOST (had to look good for that wedding dress), so that is what I did. I accomplished it and I am pleased.

MYTH!

If you are running at a effort where you are oxidizing fat and you have a protein based breakfast then it won't affect your fueling source. Depending on the timing of you eating and what you eat also plays a role in what gets utilized.  If you eat as you start your workout you won't get much unless you are eating sugars.

Understanding how food fuels your activity and also knowing Accurately what your HR Zones are will help determine what fuel sources you are using.  For me a 156 HR I am moving into the Carb Glycogen burn and out of fat.  On the other hand I have a friend that runs 7 minute miles and his heart never goes out of the 140s.

You are correct in determining your goals for Exercise regardless of the activity type.

Do you only do long runs?  or do you do short more intense stuff mid week?  Do you train with an HRM?