Training your gut:
What does it mean, why is it important, and who is it for?
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What does it mean, why is it important, and who is it for? 〰️
Recently a client asked me what the heck she’s supposed to do with gels. She’s training for a half marathon and although she’s accustomed to longer distances, she’s learning to properly fuel for the first time.
This reminded me of all the long runs I went on without ANYTHING. I’m talking years and years.
I thought the gu-carrying, water bottle holding runners were being dramatic and over the top. A “real runner” doesn’t need any of that. LOL wrong!!
I learned my lesson when I realized that my feeling of ‘normal’ during runs was actually really crummy and avoidable. I thought it was normal to get headaches, feel ravenous during runs, then have zero appetite after. Dizziness, muscle cramps, and exhaustion was just the badge of honor and game of Russian Roulette you played that came along with being a runner.
There’s a better way, here’s where you should start:
WHAT:
Training your gut means eating and drinking during your runs the way you plan to compete on race day.
WHO and WHY:
If you have an upcoming endurance event (60+ minutes) it's important to practice your race day fueling strategy BEFORE race day.
This is especially true for women because they are more likely to experience GI distress during exercise than men (think cramping, side stitch, farting, diarrhea and urge to poop).
As your runs and workouts become longer and harder your digestion slows down because your body is rerouting that necessary blood flow to the muscle groups that need it most. Because of this, absorption in your intestines is decreased which increases your odds of experiencing GI distress.
So we know that we NEED fuel. Without it we'll be in a world of hurt. But if we do it wrong we risk being in a world of a different kind of hurt??? What the heck!
This is true. You can't live without it and you can (and should) live with it to enhance your perceived exertion (how you feel), race performance, and recovery. Seriously, you’ll be thriving once you nail your fueling. But because everyone's unique needs are so different we practice fueling just like we practice different types of running!
Connect with a coach today to discuss your fueling strategy.
Carbohydrate and fluid intake before, during, and after a workout help to reduce fatigue and enhance performance.
So how do we do this? Through fuel and hydration:
Take your gels, chews, or carb rich food WITH water in order to rinse the taste, stay hydrated and aid absorption of those much needed carbs.
Carb intake should be 30-60g per hour of intensity. The sweet spot for most women is one gel every 30 minutes with water or sports drink (most gels are 20-30g of carbs).
If this sounds scary you’re not alone. Connecting with a coach that understands your background with running and relationship with food could set you up for mental and physical success.
Keep in mind that your nerves will likely be sending a flock of butterflies into your belly during your race so whatever you eat needs to be familiar and very easy to digest which is achieved through practice.
If you’re interested in learning more about the types of fuel you need while enhancing your running and race day mental skills to be a healthier, happier runner and woman fill out the questionnaire below or follow along on Instagram for more practical coaching tips.
To have a Mindful Miles coach speak at your event or with your team please reach out to sara@mindfulmilesrunning.com
