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First – fueling for longer running in general: As our runs get longer, you may want to think about what you are eating for breakfast pre-run. \u00a0Experts suggest 50g carbs, 3-5g protein and 2-3g fat (the fat is very important pre-run). \u00a0That could be half a bagel spread with nut butter or cream cheese, oatmeal with nuts or nut butter mixed-in, cereal with milk, yogurt with some granola or crushed cereal on top, or yogurt and a banana. \u00a0Those are just some suggestions. \u00a0Within 30 minutes of a long run, you should aim to take in another 50g carbs, 10g protein and 1-2g fat (the fat is less important post-run). \u00a0This could be a tall latte and half a muffin, bagel or scone from Starbucks or yogurt and a latte, or a latte and a banana or mixed fruit cup. \u00a0As these runs get longer you may consider eating a bit more breakfast than you normally do, you will definitely need to carry water with you, and I encourage you to eat something at the finish of the run (within 30 minutes of running if possible). I’ve given you the guidelines in terms of carbs\/protein\/fat so aim for that mix, but at a minimum – eat something!\u00a0 Second – Fueling for even longer runs and on race day It works like this….. \u00a0your body has about 1000-1200 stored, fairly-accessible calories available to you. \u00a0For most of us, that will be enough fuel for exercising 1:30 to 1:45 hours. \u00a0Beyond that, we need to “top-up” fuel sources to power you through the last few miles of the half-marathon. \u00a0We’ll do that with gels. Gels are simple carbohydrates.\u00a0 Most gels have similar formulas, so when deciding what gel to use, most runners go with the gel that is the most palatable to them.\u00a0\u00a0The important point is that it is almost impossible for a beginner runner to complete a half marathon without taking in carbs during the race, so you will need at least one gel to complete the race (some may need 2).\u00a0\u00a0Now is the time to try\u00a0the gels and decide what tastes best for you, or what texture works. Here is some more information on gels that was sent out by Paula (the founder of WRW and previous beginner coach) to the beginners a few years ago… What type of fuel?<\/p>\n I recommend gels.\u00a0 Period.\u00a0 There are issues\/problems\/complications with all other types of fuel when considering what our group is trying to achieve.\u00a0 Again, this would be different if we were not beginner runners who\u2019s aim it is to finish a half-marathon.\u00a0 If you chose to use a different fuel source, I recommend taking in an equivalent amount of carbs at the same time that everyone else is doing their gel.\u00a0 For example, if you are going to use shot-blocks or sport-beans, you need to take in the equivalent of a gel within a few minutes (not just eating a shot-block every now and then).\u00a0 The body responds differently to periodic fuel injections (snacking on sport-beans) than a one-off significant fuel injection (ie., a gel).\u00a0 For what we are trying to achieve, a one-off injection has less of a chance of disturbing the body\u2019s fuel sourcing system.\u00a0 We want the body to fuel primarily with fat for this half-marathon.\u00a0 Once you have one half-marathon under your belt, then you can decide to push the pace (or distance) and you will have different fuel requirements.\u00a0 Remember to drink 50-100ml of water after doing most gels.\u00a0 There are a few gels that don\u2019t require water.\u00a0 The downsides of those types of gels is that they are bulkier and I\u2019ve seen quite a few women throw them up (which is kind of unpleasant but more importantly, you lose the carbs you just took in). Please let us know if you have any questions as there is a lot of information covered in this email! Meg and Vicky P.S. \u00a0I am sad to report that I (Meg) won’t be able to run with you again this week. \u00a0I am optimistic that I will be back out with you in two weeks. \u00a0I have peroneal tendonitis :(. \u00a0I am doing everything in my power to heal so I can be running again with all of you asap as I miss you tons.\u00a0 Wembley This is a great run – we go out the Canal to the west almost the entire way. No lights and soft on the knees! Continue out the canal and exit at Alperton. \u00a0(See photo below). \u00a0Turn right at the top of the stairs and your first right again onto Ealing Road. \u00a0Just after the turn you’ll see the Alperton station on your left for the 7-mile route. Follow Ealing Road to the High Road and turn right. \u00a0You’ll see Wembley Central on your right for the 8-mile route.\u00a0 For 9 miles, continue until you make a left on Park Lane which becomes Wembley Park Drive. Continue past the stadium and to the Wembley Park Tube Station.<\/p>\n \u00a0<\/span><\/p>\n<\/div>\n Here’s a photo of the exit off of the canal:<\/p>\n
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