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Runner Hydration and Fueling Mistakes to Avoid (Coaches Corner)

Runner Hydration and Fueling Mistakes, I’ve made a few… (sing it with me). JK. As we are seeing increasingly warm conditions at the big marathons and with spring, summer, warmer temperatures and new training plans on the horizon,  let’s talk about what NOT to do!

Welcome to Running Coaches Corner! See the bottom of the post for the link up and great articles from my cohosts Lora, Debbie, and Rachel, as well as other bloggers! Continuing on with our April theme of Runner Nutrition! 

Speaking of, the 80 Fresh Giveaway ends tomorrow, as does the 20% off your purchase code! I have loved each meal (check out what I got this weekend!), and I totally recommend you try it if you are struggling with healthy eating and meal planning.

And don’t forget my guest post from Olena’s blog on 5 big pieces of advice for your first half marathon!

Runner Hydration and Fueling Mistakes to Avoid

I feel like we are experiencing a true Global Warming/El Nino time in the big marathons: after several rounds of freezing marathons regardless of the time of year, we are now seeing quite warm conditions at these big races. That is all the more reason to have your hydration and nutrition plan in place!

Runner Hydration and Nutrition Mistakes to avoid! Have your best running and training season ever by avoiding these errors. http://suzlyfe.com/runner-hydration-fueling-mistakes-avoid-running-coaches-corner-9/

As I hope I impressed upon you in this postnow is the time to get your hydration and fueling strategy figured out! The earlier, the better, in my opinion. So let me help you out a bit by telling you what NOT to do when it comes to fueling and hydration on the run.

Assuming that Your Hydration and Fueling will be Provided for You

And yes, I will totally admit to being guilty to part of this because I live in Chicago and during the summer, the water fountains are on. But during training runs, and especially during races, do not take your hydration or fueling for granted. Live in an area where running groups provide water for runners? What about that one time that they pack it up early, or run out, or just aren’t there? What if they don’t have what you like and are used to? Always, always carry sufficient nutrition with you that you are certain you are taken care of. If you find extra stuff while out there, well, congratulations, but don’t assume that your needs will be taken care of for you or you will be left high, dry, and bonking.

Not Taking In Water with Your Carbohydrates

I mentioned this a few weeks ago in my post on hydration and electrolytes, but in order to process carbohydrates, your main source of energy during these long distance bouts, you  must take in water with the carbohydrate. Otherwise, you cannot process those carbs, and you will either be revisiting them in quick fashion, or they will do you no good at all. How much water do you need? Not that much–even a few quick sips of water will be sufficient, or about 1/2 cup water.

Taking in Too Much Water or Too Much Fuel

Why you want to avoid taking in too much water is pretty self explanatory: you don’t want a water baby, or to have to pee the whole time, but you also want to avoid hyponatremia, or too low blood sodium. You only really need about 8 oz of water per 45-60 minutes of activity, but try some of Kelli’s strategies for measuring your hydration levels. 

Why should you be concerned with taking in too much fuel? Because, honestly, your body just doesn’t need it. You might even increase your body’s reliance on carbohydrates, rather than teaching your body to become more selfsufficient and efficient. That said, we all need carbs and water at some point!

Not Trying Your Hydration or Fueling Before You Start Running

Make sure that you can stomach what you are going to be eating or drinking while you are running! Before you try Gu or sports gel for the first time on the run, try it before you run. Trust me, you don’t want to get surprised by something like that in the moment. The first time that I tried a gel while out on the run, I actually bonked really hard because I was so scared that I would bring it back up that I waited too long and couldn’t recover. I didn’t just hit the wall, I waved at that wall from afar. The 1.5 miles that I had to go to get home from there were horrific. 

Not Being Open To Alternative Fueling Options

Gels and gu’s are great, convenient, and easy to consume options, but they are not the only fueling options for runners that are on the market! Running has become such a mainstream sport that there are now tons of options available to you at your local running or sports store. Don’t live by a specialty store? Get creative at your grocery or drugstore! Try dried pineapple, dates, mango if you want to go natural, or candies of your choice (I like Starburst, flavored tootsie rolls, and peppermints). Try ginger chews for sensitive stomachs, and check out what fuels I rely on for more ideas.

Don't make these hydration and nutrition mistakes! #runchat #fitfluential #running Click To Tweet
Probably not a good idea for during you run...

Probably not a good idea for during your run…

Next week will be out last week discussing nutrition and hydration on Running Coaches Corner! Make sure that you link up below or check out the articles for more great content! 

What is your biggest fueling mistake to date?

What questions do you have about fueling and hydration?

I love #Running Coaches Corner! @coachdebbieruns @loramarie03 @runningon_happy Click To Tweet

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101 Comments

  • Reply Run Colby run

    Fueling mistakes. I’ve made a few… Hundred! Probably my worst one was during an ultra. A (surprise!) hot ultra. It was my first one. Not enough food, not enough Skratch Labs. I actually wound up taking S-caps (electrolytes) in the middle of it having never taken them before. They saved me. How’s that for living on the edge?!? Live and learn I say. But you’d better learn pretty quick. 🙂

    April 20, 2016 at 5:10 am
    • Reply suzlyfe

      I know several people who have been saved by those s tabs during Ultras. Especially during hot ones.
      And you would lie on the edge, you crazy lady

      April 20, 2016 at 4:02 pm
  • Reply Pamela Robbins

    Great post! I learned first-hand about taking in TOO much water during a marathon. I was feeling nauseous and decided to forego my usual Gatorade and just kept drinking water….LOT’S of water because I had been training in pretty cool weather and it was especially warm that day. I ended up suffering from Hyponatremia–in the hospital for 48 hours and not being able to participate in a lot of fun post-marathon activities with my friends. This was back in 1999 when there wasn’t a lot of info on Hyponatremia to be accessed like there is today.

    April 20, 2016 at 5:53 am
    • Reply suzlyfe

      Hyponatremia is so dangerous, and so few people know about it. I’m glad that you were ok!

      April 20, 2016 at 4:03 pm
  • Reply Annmarie

    I ALWAYS have to carry my fuel/hydration with me due to living in the middle of no where. I was caught without water once and I thought I was doing to DIE!

    April 20, 2016 at 6:18 am
    • Reply suzlyfe

      Especially out in the middle of nowhere!

      April 20, 2016 at 4:04 pm
  • Reply Megan @ Skinny Fitalicious

    Water water water! As someone who lives in the hottest place on earth, hydration is so important. I’ve seen it easily take many people down!

    April 20, 2016 at 6:23 am
    • Reply suzlyfe

      This is true. You definitely have been able to see it firsthand!

      April 20, 2016 at 4:04 pm
  • Reply Julie

    I have always run without drinking. Even when I was running 10 or 12 miles. So that was stupid!! I make sure to drink a couple glasses of water when I get home because I am running 3 or 5 currently. Dried pineapple and starburst sound good, haha.

    April 20, 2016 at 6:50 am
    • Reply suzlyfe

      They are delicious 😀

      April 20, 2016 at 4:06 pm
  • Reply Julie @ Running in a Skirt

    Such good advice! It is all trial and error too!

    April 20, 2016 at 6:50 am
    • Reply suzlyfe

      As with most things running, right?

      April 20, 2016 at 4:05 pm
  • Reply Michele @ paleorunningmomma

    Yup I’ve made a bunch of these! Alternative fueling is now my game though and it finally works! I think also being flexible and knowing what worked last year in one circumstance might not work again. My biggest mistake in the past was taking in too much sugar without enough water. Always heartburn and nausea to follow!

    April 20, 2016 at 7:01 am
    • Reply suzlyfe

      OOOO that just makes me cringe!

      April 20, 2016 at 4:05 pm
  • Reply Wendy@Taking the Long Way Home

    My biggest mistake is not bringing fuel with me on the run. I’m pretty good up until an hour or so but after that, I need to pack something to keep me going. And that all depends on the availability of water on my routes.

    April 20, 2016 at 7:03 am
    • Reply suzlyfe

      I’m the most spoiled person with the lakefront. I need to get over my dislike of carrying water with me

      April 20, 2016 at 4:05 pm
  • Reply Laura @ This Runner's Recipes

    I’m impressed by anyone who can chew dried fruit while running. I agree on overreliance of fuel in training, but then there are many runners who do not fuel enough during a race and bonk. Train low, race high!

    April 20, 2016 at 7:14 am
  • Reply Sarah

    Alternative fuels are my fave. I’m seriously worried about having a hot marathon. Unpredictable weather is at it’s best this spring!

    April 20, 2016 at 7:34 am
    • Reply suzlyfe

      So true–look at boston!

      April 20, 2016 at 4:01 pm
  • Reply Emily @ My Healthyish Life

    For the NYC Marathon I (wrongly) assumed they would have bananas at the start/waiting area. Nope, only bagels. I had eaten oatmeal before getting on the bus but I still went 3 hours without food before running.
    As someone who lives and runs in year-round hot weather, I feel like I have gotten used to planning my runs around water fountains, but I do like to carry my own coconut water when it gets super hot. And I’m all for alternative fueling! Lara-type-bars and dried fruit work well for me.

    April 20, 2016 at 7:51 am
    • Reply suzlyfe

      The only time that I do larabars are after races, but they are the one bar that I would consider for during the run

      April 20, 2016 at 4:00 pm
  • Reply Ellie

    My biggest fueling mistake was testing out some random products my boss gave me at the running store. She was like, here we got these samples, try them. They were awful! I also am not a fan of gels so whenever I’ve taken them my stomach doesn’t like me very much. I stick to tailwind and liquid calories.

    April 20, 2016 at 8:11 am
    • Reply suzlyfe

      I’m glad that you have found something that works for you! Gels just make me nervous!

      April 20, 2016 at 3:55 pm
  • Reply Christine (Run Plant Based)

    Hydration is huge since summers are insanely hot in the northern CA valley, great info – thanks! I tend to rely on a handheld water bottle for long runs and passing water fountains to refill as needed, but may need to try a backpack for marathon training runs.

    April 20, 2016 at 8:17 am
    • Reply suzlyfe

      Just make sure that what you go with is something that is offered the day of the race and that they allow backpacks at the race! Some don’t!

      April 20, 2016 at 3:53 pm
  • Reply Christina

    Oh man, that one about assuming fuel will be provided… I made that mistake this past weekend. Went out to do a 10 mile training run with a new group, and wrongly assumed there would be water at least halfway thru, based on my experience with other training group runs. But no. I had no water or fuel for 10 whole miles, on the warmest day so far this calendar year. I surprisingly did just fine, and shaved time off my long run pace, but man was that hard!!

    Also, I love and prefer dried dates as my running fuel. Gels gross me out with how sickly sweet they are, and blocks are just too much work – I don’t want to choke! I also make my own energy balls, so I sometimes bring one or two of those with me as well.

    April 20, 2016 at 8:20 am
    • Reply suzlyfe

      I know a bunch of people who do dates and bring their own, so you are in good company. I would just worry about squishing them!

      April 20, 2016 at 3:54 pm
  • Reply Heather @Fitncookies

    Such a great post for this time of year. I am guilty of not drinking water until I’m thirsty and then it’s too late. Or during races, I go with the “I didn’t need water until mile xx on my long run so I don’t need it now” which always backfires because I’m pushing myself harder now than during a long training run. I find clif shot bloks work best for me but so many use candy! I just haven’t tried it lol

    April 20, 2016 at 8:27 am
    • Reply suzlyfe

      Candy is a great cheap option!

      April 20, 2016 at 3:51 pm
  • Reply Deborah @ Confessions of a mother runner

    I’ve made a few of those mistakes myself. Even in a big race I like to bring a small water bottle just in case. I need to get better at fueling on the bike too. I don’t like to let go!

    April 20, 2016 at 8:32 am
    • Reply suzlyfe

      I think we’ve talked about this–I am a scaredy cat with terrible balance so I would have the same problem!

      April 20, 2016 at 3:50 pm
  • Reply Shawna

    good post and i can def relate to a few items on here. it’s so annoying when you think the water fountains along the west side path should be on and they’re NOT. geeze Louise. 😉 i took to carrying a small water bottle with me when marathon training and it made all the difference for me, as i got super dehydrated aft my first half and resolved to never let that happen again. fuel is always a battle for me, as i hate Gu and get SO nauseous, so i can take chews now and then…but i think the dried mango thing sounds right up my alley and i’m going to try that. thanks girl! much prefer to go au naturale when i can.

    April 20, 2016 at 8:41 am
    • Reply suzlyfe

      Go with that. It is great but you have to get the chewy/thick kind, not the really dried kind

      April 20, 2016 at 3:50 pm
  • Reply Suzlyfe's mommy, Clare

    I-m not a runner, but I am a half-marathon walker, so please let me through this out–
    The biggest fueling mistake I’ve made was not during the race–it was the night before.
    My body decided it did not like the meal I had the night before the race (new place, lovely dinner, but too rich my my digestive system)
    As Coach Suz says, don’t try something new the day of (or the day before) a race. Also, changes in altitude can trick up your body and when you call on it——you want it to respond—— in a positive way!

    April 20, 2016 at 8:48 am
    • Reply suzlyfe

      Sooooooooo true. So so true

      April 20, 2016 at 3:49 pm
  • Reply Jen @ Pretty Little Grub

    I’ve been experimenting with a lot of real food on the run lately. Salted potatoes and dates are my two favourites right now. I used to get hungry on long runs just taking gels and this solved the problem.

    April 20, 2016 at 8:52 am
    • Reply suzlyfe

      Interesting. How do you carry them?

      April 20, 2016 at 3:46 pm
  • Reply Olena @ candiesandcrunches

    Ahhhh! Hydration is crucial, I just wrote about it too lol! I don’t know what I was thinking when I didn’t bring water with me to my first ever Super Spartan Race. I’m kidding you not, I was drinking water from the mountain streams because there were very few water stations (at the bottom of the mountain too, not exactly where you’d like them to be lol!).

    April 20, 2016 at 9:02 am
    • Reply suzlyfe

      I was going to say that you might have even been better off, but nope lol

      April 20, 2016 at 3:48 pm
  • Reply Lesley

    There’s a great nature preserve in town with running trails, but sometimes the water fountain isn’t turned on in early spring. I found that out the hard way.

    April 20, 2016 at 9:08 am
    • Reply suzlyfe

      Oooo that is the worst

      April 20, 2016 at 3:47 pm
  • Reply Suzy

    I don’t think there is anything that doesn’t give me race day diarrhea, so I always take Immodium before I race or before any really super hard workout.

    April 20, 2016 at 9:35 am
    • Reply suzlyfe

      Well, at least you are consistent.

      April 20, 2016 at 3:45 pm
  • Reply Eric Nette

    Ha, yea, Monday I had my two bars and was forcing myself to eat my second bar at 2 hours exactly, when I dropped it and it broke into pieces. I stopped at every water station, sometimes twice and I still ended up pretty dehydrated. I made it, so I count it as a victory, but I imagine if my stomach had been better up to the second bar I might have finished stronger.

    April 20, 2016 at 9:49 am
    • Reply suzlyfe

      That was a tough day for your first marathon, but CONGRATULATIONS!!!!

      April 20, 2016 at 3:45 pm
  • Reply Jen@bubblyrunner.com

    My biggest mistake was when I was training for my first half marathon–I didn’t use any fuel during my runs at all! And then wondered why I felt so exhausted. Clearly I needed to get it together.

    April 20, 2016 at 10:16 am
    • Reply suzlyfe

      Hahaha yep learning curve!

      April 20, 2016 at 3:44 pm
  • Reply Alaina @ The Simple Peach

    I had a similar experience with fueling the first time I took a gel. I tried it on a long run that I really needed to get in and it went horribly wrong. I used to fuel with dates then got out of it. I’m now working to go back to other options like dried mango, ginger chews and small hard candies. Everything is a balance.

    April 20, 2016 at 10:49 am
    • Reply suzlyfe

      And you have to switch it up. I can’t do the same thing every single time!

      April 20, 2016 at 3:44 pm
  • Reply Kristen

    Great tips! I think my biggest fueling mistake is what I ate for lunch a couple hours before I ran. It turns out that mac and cheese will make you throw up if you eat it a few hours before a 10 miler 🙁

    April 20, 2016 at 11:41 am
    • Reply suzlyfe

      oooooooooooooooooooooooooof yeah. Lesson learned, huh?

      April 20, 2016 at 3:44 pm
  • Reply Nicole @ Fitful Focus

    If I have coffee before my run, I always make sure to run a route that has a bathroom. Otherwise, my camelbak pack is my BFF during warm weather runs.

    April 20, 2016 at 12:03 pm
    • Reply suzlyfe

      I hear you on the making sure of bathrooms!

      April 20, 2016 at 3:56 pm
  • Reply Laura @ Sprint 2 the Table

    Too much water is the worst! I have to be really careful because I will ALWAYS get a side stitch if I have too much liquid.

    April 20, 2016 at 12:15 pm
    • Reply suzlyfe

      You would think our bodies would be grateful, but noooooooo

      April 20, 2016 at 3:43 pm
  • Reply Emily

    Thank you for sharing this as I think the biggest thing I do is probably not taking in enough water… However, I haven’t done long runs in a while now, but if, Lord willing, I do another half marathon sometime in the future, I will definitely try to keep this in mind. Since I live in Colorado, I’m always having to be reminded to drink more water.

    April 20, 2016 at 1:08 pm
    • Reply suzlyfe

      It can be really hard if you are in a cold climate, but if you live in any sort of altitude, you MUST!

      April 20, 2016 at 3:43 pm
  • Reply Karen @ Fit in France

    My recent race was so hot ! 70 degrees, mid day for my first marathon. I drank a lot and was scared I had drunk TOO much. But didn’t pee once in over 6 hours, so I guess not !

    April 20, 2016 at 1:47 pm
    • Reply suzlyfe

      Haha, I would say that you were right!

      April 20, 2016 at 3:41 pm
  • Reply GiGi Eats

    I cannot drink water when I work out – I hear the water in my stomach and it makes me feel super sick. I know my approach isn’t the healthiest but I just can’t! STUPID STOMACH.

    April 20, 2016 at 3:21 pm
    • Reply suzlyfe

      Ooo yeah, nobody likes that, I don’t blame you!

      April 20, 2016 at 3:40 pm
  • Reply Ange // Cowgirl Runs

    Trying out your nutrition beforehand is so key! I don’t always take my own advice, but I have a rather trustworthy stomach – thank goodness!

    April 20, 2016 at 5:01 pm
    • Reply suzlyfe

      hahahah #blessed lol

      April 24, 2016 at 8:35 am
  • Reply Lisa @ Running Out Of Wine

    I think each training cycle is a new start for me with fueling, where I experiment and figure out what works. My fueling strategies have changed over the years but it’s still not perfect! I wear my camelback on all my long runs because there is nowhere to access water where I run!

    April 20, 2016 at 5:46 pm
    • Reply suzlyfe

      I think if I ran with a camelbak I would get used to it, I guess I’m just a wuss, lol.

      April 24, 2016 at 8:35 am
  • Reply Mar @ Mar on the Run

    fueling can be so tricky! Making sure I know what they are serving on course is important. Long runs, yes but I prefer not having to carry anything on race day. One race I did they had orange Gatorade and it made me sick as I didn’t bring my own hydration. Lesson learned on that one.

    April 20, 2016 at 6:07 pm
    • Reply suzlyfe

      yeah, that is such a terrible feeling if that happens!

      April 24, 2016 at 8:34 am
  • Reply Debbie @ Coach Debbie Runs

    I learned the hard way that I needed to carry my own hydration during longer races. I would get so sick if I just relied on the water stations.

    April 20, 2016 at 6:08 pm
    • Reply suzlyfe

      Especially in the desert!

      April 24, 2016 at 8:34 am
  • Reply Rachel

    Great tips, lady. I always carry water for runs longer than 8 miles for training. I do rely on the aid stations if I’m racing, though. If I’m not racing and just participating, I’ll carry my own water.

    April 20, 2016 at 7:13 pm
    • Reply suzlyfe

      I’m the same way.

      April 24, 2016 at 8:33 am
  • Reply Kathryn @ Dancing to Running

    Good point about trying out your fueling options before heading out for a run, especially for a long run where you may not have easy access to a bathroom. You just never know how your body will respond to something new. And definitely don’t try anything new on race day!

    April 20, 2016 at 7:46 pm
    • Reply suzlyfe

      Agreed! Great points!

      April 24, 2016 at 8:30 am
  • Reply Farrah

    These are really great tips! I’ve actually never tried the gu’s/gels (they passed some out at the half marathon I ran way back in the day, but since I’d never tried them before, I didn’t want to try it mid-run, hehe. I reallyyyy need to drink more water, haha. Dehydration headaches suck butt!

    April 20, 2016 at 7:51 pm
    • Reply suzlyfe

      ooooo yeah they really do!

      April 24, 2016 at 8:26 am
  • Reply Janelle @ Run With No Regrets

    These are really great tips! It’s so important to know what your body can handle and to be well equipped when out on a run! I only use Clif Shotbloks as fuel but I’m open to trying different options that aren’t so hard on my teeth!

    April 20, 2016 at 8:13 pm
    • Reply suzlyfe

      Try the sports beans! I think you will like them.

      April 24, 2016 at 8:26 am
  • Reply Kristy @ Southern In Law

    So many great tips! Hydration and fueling is definitely a tricky balance! You really have to find the perfect middle ground because too little or too much just won’t do!

    April 20, 2016 at 8:37 pm
    • Reply suzlyfe

      And you will KNOW when it is wrong!

      April 24, 2016 at 8:27 am
  • Reply Jenn

    I walk a fine line with hydration: water before and while running upsets my stomach. Too much liquid beforehand leads to me having to use the restroom pretty frequently, even while running. I know I dehydrate a little during long runs, but I can’t seem to get in more liquids. It’s a work in progress.

    April 20, 2016 at 8:47 pm
    • Reply suzlyfe

      Hmmm maybe try water filled fruit like melon?

      April 24, 2016 at 8:27 am
  • Reply lacey@fairytalesandfitness

    On long runs I like to eat Swedish fish or Sour patch kids. But I would never eat them during a marathon. That just takes too long to eat….haha.

    April 20, 2016 at 9:52 pm
    • Reply suzlyfe

      I kind of like the things that stick with you (at least for a little while)!

      April 24, 2016 at 8:29 am
  • Reply neil@neilshealthymeals.com

    Drank too much water before my first Great Scottish Run and ended up needing to “go” just past the start line. Fortunately I managed to contain that feeling until I’d finished, not without a bit of pain running though. Glad I learnt my lesson earlier into my 10k career. Now I know I’m fine to sip the bottle of water I carry on the run and to collect new ones from the water stations on the way round.

    April 21, 2016 at 1:41 am
    • Reply suzlyfe

      haha, we’ve all done that! I did that Twin Cities!

      April 24, 2016 at 8:29 am
  • Reply Dannii @ Hungry Healthy Happy

    This is something I fail massively at, and I don’t even run very far. I get really thirsty, down loads of water, and then can’t run any more. fail.

    April 21, 2016 at 3:54 am
    • Reply suzlyfe

      Start earlier, and take in less at a time!

      April 24, 2016 at 8:25 am
  • Reply Sarah

    I relate to the mistake of drinking too much water before a run! Ugh just remembering that “sloshy” feeling makes me queasy! Great tips.

    April 21, 2016 at 5:50 pm
    • Reply suzlyfe

      Blarg, no one likes that!

      April 24, 2016 at 8:06 am
  • Reply Kerri Mcgrail

    I love your running tips & tricks! I think I have my hydration and fueling down pretty good, but I definitely need to practice with my fueling a little bit more. I usually don’t bring any water/ fuel with me on runs because I just don’t feel like I need it, but when it gets warmer here in the midwest I certainly will!

    April 22, 2016 at 12:30 pm
    • Reply suzlyfe

      Yeah, and you definitely want to practice before big runs and hot temps!

      April 24, 2016 at 7:40 am
  • Reply kdtrieuan

    I relate to the mistake of drinking too much water before a run! Ugh just remembering that “sloshy” feeling makes me queasy! Great tips.

    April 22, 2016 at 10:54 pm
    • Reply suzlyfe

      Ugh, no fun at all!

      April 24, 2016 at 7:32 am
  • Reply Chani

    I kept telling myself I didn’t need hydration or fuel because I go on such short runs as a beginner (longest I’ve managed to do is 3.5 miles without feeling like I was going to die) but I hit a total wall the other day and I think it was because I needed some kind of carb! I literally had ZERO energy – no idea how I made it home. Thanks for this post 🙂

    April 23, 2016 at 2:30 pm
    • Reply suzlyfe

      Hey, everyone’s “long run” is relative! Maybe you need some help in what you are eating beforehand as well.

      April 24, 2016 at 7:31 am
  • Reply 5 Affordable Hydration Products for Runners | Run With No Regrets

    […] from Suzlyfe has a fantastic article on Runner Hydration and Fueling Mistakes to Avoid that goes into even greater detail on what to do and what NOT to do when it comes to staying […]

    August 1, 2016 at 9:43 am
  • Reply Erin

    Chocolate covered coffee beans. Mile 7 off a trail run in AZ. Couldn’t chew them had to spit them out and was dealing with small died pieces of coffee bean in mouth for last bit of race!

    January 27, 2017 at 9:33 pm
    • Reply suzlyfe

      OMG that is hilarious and so freaking unfortunate. I guess you could say that you were saving the boost for later? lol And hey, it kept you distracted!

      January 28, 2017 at 10:12 am
  • Reply Gloria S.

    On long runs I just take a sip of water to wash down my gu, but I always, always chew gum for all my runs. It creates saliva and helps keep me hydrated. I’ve never drank too much water or not enough while chewing gum. On the flip side, I tried to energize before my first half marathon with a banana, orange and oatmeal. WRONG thing to do. Had to stop at mile 10 to go #2, and all my leg muscles froze up. I could hardly finish the race!

    March 6, 2017 at 9:28 am
    • Reply suzlyfe

      So interesting! For so many people would say that is the perfect pre race breakfast!

      March 8, 2017 at 1:00 pm

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