Yes, you Should be Thinking About Gear to Carry Your Nutrition
Read On To Find Out What Might Help YOU Fuel and Hydrate Best!
Summer is flying by, and Fall is already around the corner (We hate to say this out loud, but it is already August!), which means that
Fall marathon/endurance sport season training is HERE! While we KNOW you've already been training consistently for a while now (you have been right!!??), have you been practicing your race day nutrition and hydration plan?
Now it the time to do that!
As you are hopefully aware, proper fueling and hydration are paramount to your performance. Wearing gear that allows you to fuel and hydrate during your training sessions will keep you training strong, recovering well and practicing for your race day plan. Read on for some gear suggestions-figure out what you want to wear during training to enable you to meet your nutritional goals. Let's get this training fueled and beat that PR!!
Have you ever been about to head out for a run and realized you just don't have enough hands to carry everything you want to bring? Running belts to the rescue! These belts are designed to be lightweight yet functional and allow you to store pretty much everything you will need to optimize your fueling and hydration. In addition to your keys, metrocard or $20 emergency money, Gels, chews, bars, and powders can all be easily accessible and remind and enable you to stay on top of your nutrition game. Some belts also contain a holder for a water bottle. Go try a few one and ensure you get one that you find comfortable and functional for your needs. Remember, when exercising for 1-2.5 hours, 30-60 grams of carbohydrates should be consumed, so pack accordingly. For training sessions >2.5 hours, up to 90 grams of carbs can be ingested and absorbed-so plan for and practice that to see what your stomach can handle.
Clothes With Extra Pockets
Gone are the days when our running gear had only one tiny pocket barely large enough to fit a single key. Fortunately, now many brands are making running/athletic clothing with various size pockets (see list below). I personally LOVE having large side pockets in my running tights and shorts. This upgrade in running gear makes it so much easier to carry not only your phone, but also fuel/food you'll need during your training/run. If you think of it this way, each pocket can easily hold from 20-45 grams of carbohydrate, making it easier to achieve your fueling needs. Yay to pockets and yay to carbs! Check out our May and June newsletters for more information on gels and powders.
Hand Held Water Bottles
You are already aware that hydration is key for maintaining fluid balance, especially when it's extra hot and/or humid out (like it is for most of us training right now in August for fall events!) Since we think you will agree that it is pretty miserable trying to carry a regular water bottle while running, you will love the way many sports companies have solved this problem. Hand held running bottles strap onto your wrist and conveniently fit between your fingers while running. This makes it easy to sip on fluid during your run and keep you hydrated. Remember that most athletes sweat about 32-40 ounces per hour so replenishment is extremely important...as is refilling your awesome hand held bottle during long training runs.
Leave This Gear Home On Race Day!
While this gear is amazing in training, you may not want to carry it on race day and in many cases it is also not allowed. Camelbacks, backpacks, and vests are prohibited in most major events. Check the website for the marathon/event you will be going in order to learn their specific guidelines related to gear as well as what on-course nutrition fueling and hydration options are provided.
The way we see it, these gear items are great tools for helping us to practice our race day fueling while no one is out there handing us bottles and gels during our weekly long runs. Use these training runs and your new gear to build your nutrition strategy before competing, then know what will be served on your raced course and ensure you will be able to get most of what you need from aid stations (sports drinks, waters and gels are usually provided), then use your athletic clothing with pockets to carry the rest.
Fuel well, train smart and have a great fall endurance sports season.