Short Stops During Long Runs

[SJCzar]

I'm in week 8 of a 16 week half marathon training program. It's been going fine so far. I have never been much of a distance runner - except for a short period at least 12-15 years when I was up to 8+ mile weekend runs. The past 3 years I've just been doing occasional 5k runs, a sprint tri, and a few duathlons, so I've never serious trained for distance before.

My longest weekly run has been 8 miles so far. I have just been drinking a bit before I start off and then finishing off a water bottle when I get done. I know that hydrating during longer distance runs would probably be much better then holding off until the end but I get nervous about stopping even for short breaks. I'm afraid that my legs will start tightening up right away and the rest of the run will be more difficult. The half marathon will have water stops every 2 miles so I'm sure it would be to smart to take advantage of at least a few of them. Am I completely wrong to worry about short breaks? Is it something that your body has to get used to? Do you do any stretching before you start off again? Or would I be better off just using a hydration belt and drinking on the go?

Any opinions or suggestions would be greatly appreciated.

[michelem]

This is just my two cents (if worth that!), and I'm sure others do things differently. For me, I use my training as practice for my actual races. I want to know how my body is going to react to what I do on race day (well, as much as possible!). So, if I am going to be drinking and/or fueling during a race, then I better practice drinking/fueling with the same stuff during my training runs.

I want as much control over everything as possible (ha ha!). I don't want to hope for the best when I get to the aid stations. I've heard horror stories of runners thinking they were getting water and it being "gatoride" (or equivalent), or vice versa. Or, the runners practice with the beverage advertised to be used in the race and the race volunteers mix it at a different concentration than what they practiced with and that leads to tummy upsets. Or getting to an aid station expecting to be able to get some fuel and they're all out!

At the marathon I ran in December, hard plastic cups were used. I saw many people struggle with these as they couldn't "pinch" them to make a spout . . . lots of fluid was splashed around and not easily consumed.

So, I like to use a Nathan fuel belt thing (there are many different styles to choose from). I like mine because while I may only need two of the 10 oz. bottles for a 1/2, I'll use all four for a full. And it has a little flat pouch for my ID and keys. When I need calories as well, I bring a clip-on Hammer gel flask with approx. 1 Hammer Gel per hour in excess of one hour of running. My tummy doesn't like "gatorade"-type drinks, so the plain water and separate gel works well for me. I only learned this through lots of practice (and LOTS of potty stops) leading up to race day.

I know there are people who swear by walking through and drinking at the aid stations, but I like being able to bypass all the chaos and keep running. Plus, I get to drink/fuel on my own time-table rather than just when an aid station appears.

Anyway, everyone is different, so I really encourage you to practice until you find what is comfortable for YOU. This is great that you are thinking ahead.

[Urlea]

You aren't completely wrong to worry about short breaks. Once you are at a good pace/running rhythm it can sometimes be difficult to pick that back up again post water-stop or even after a stoplight. That happens to a lot of us, but we eventually find that sweet spot again.

Hydrating on a long run (Anything over an hr.) is very important. Especially if you live in a warm climate where heavy activity means more sweating. But, there is nothing that says one must stop moving to do so. Most half & full marathoners just grab a cup at the aid station and speed walk until they've downed it.

I personally prefer to carry my own fuel belt w/ water bottle. Then I can take a sip here or there whenever I want rather than feeling like I have to gulp down a glass of water at an aid station.

HTH!

Ditto to everything Michelem said!

[Grog]

I don't run in warm weather so this only applies to cool (not cold) temperatures (I guess between 0 and 15 Celsius, 32 to 60 Fahrenheit):

Any run over an hour, I bring water. Over 1h15m, I usually take some sort of food, too. It so happens that on runs over an hour I also walk every 15 or 20 minutes for one minute. I don't stop entirely, I just walk. I use my walking breaks to drink. If I am eating as well, I might try to struggle whatever I am eating (a small square of Ritter's chocolate, for example) out of my pocket/fuel belt in the 15 seconds before I stop to walk so I can start eating right away and also have time to drink in the next minute or 75 seconds.

I find that walking for one minute or so allows me to conserve an even pace throughout my run (or race), or even to achieve a negative split (shorter second half than first half). I just feel energized when I start running again. (I also use the walking breaks for positive self-talk. ) If I don't stop to walk now and then, my speed just gets slower and slower.

BUT: if I walk for more than 90 seconds it will a lot harder to get going.

You will have to experiment a bit to find what works for you...

[limewave]

I have found the same thing to be true as Grog said.

When I trained for the marathon, I read an article in Runners World that encouraged run/walking long distances. Part of the point was to give yourself a little breaks throughout the run so you wouldn't completely cache out your legs.

I gave it a try. I knew there would be breaks every mile at Chicago which I planned to utilize. So every 10 minutes on my long weekend runs, I walked for 20-45 seconds. You don't want to walk for too long, because your legs will start to cramp.

I found I had negative splits when I did a couple half-marathons in training. And I ended up having a good marathon for me. I was by far less sore the next day than DH who pretty much ran the entire marathon without walking at all.

Here's an article on walk/running:
http://www.jeffgalloway.com/training/walk_breaks.html

[eclectic]

Thanks for asking the question SJCZAR I was wondering the same thing and limewave thanks for posting the Galloway site - I have just heard about him and was going to google him tonight.

I think I am going to try his method of run/walk on my long run next week - I have been having trouble w/ my calves and maybe it will help.

Also I need something to help me transition from the TM and indoor track to outside

[Grog]

I forgot to say: during a race I just walk through the water stations. Easier to drink (and I just have water, nothing else). I probably don't walk for a whole minute.

[OakLeaf]

I don't have anything personal to offer as my longest run so far is just over 10 miles. But most of the reason I carry water and fuel with me is that I don't want to break my rhythm, even for a few seconds.

Here's an excerpt from a Chi Running article that was just linked to in this month's newsletter. (Emphasis supplied.)

There are psychological and physiological reasons we recommend working towards running consistently. Psychologically, if you depend on walking breaks for the long term, it can cut you off from discovering your potential, and it does not encourage you to think creatively or resourcefully. Physically, the transition from walking to running and back again can be more taxing than just running. As you learn the ChiRunning technique you'll find that you have a storehouse of tools for dealing with fatigue and pain, should they arise. When you get to the point where you can run 1-3 miles consistently without a break, your first response to pain or fatigue will be to figure out why you're tired or sore, and then try make any necessary corrections or adjustments in your technique. If you need to stop and walk, by all means do so. But there is no reason you should stop to walk if you don't need to. And, the more efficient you become in your running technique, the less tired you'll be. As you learn the ChiRunning technique, you'll see that letting off on your gas pedal and shortening your stride can be even more restful than constantly switching back and forth between walking and running.

[SJCzar]

Thanks for everyone's input.

You confirmed what I kind of thought - experiment a little and see what works for me now before I'm in the middle of the race.

I've tried grabbing a cup on the run during other events and I've always ended up spilling half of on me so if I do stop I would have to walk through the rest stop area. I have been thinking about getting a belt so maybe I should do that and give it a try while I still have weeks left to train. I do like the idea of having it there whenever I want it - not just when the designated stops are.

I didn't feel the need to take any walk breaks on the 8 mile run but that could be a possibility once I get to 12+ miles. I ended up taking two short walk breaks on the tail end of one duathlon I did last year and my time was still faster then I had expected. I'm going to train to try to run the whole time but if it takes a small walk break or two to finish comfortably I'm ok with that.

[Grog]

I must say that, although uncomfortable with the resulting amount of garbage, one of the perks from half-marathon races that I enjoy is not having to wear my fuel belt. Of course these are events that I trust are well organized.

It's like going out without a jacket on the first day that's warm enough in the spring. Liberating!

(At a recent race where I was, they had biodegradable cups, but nonetheless it's a lot of resources wasted.)

[kacie tri-ing]

I always train drinking water with a fuel belt, but on long runs, I plan stops to refill the belt. Then, I take in gels or sport beans (which I like because they taste good) for calories. I haven't had a problem (yet) with an event providing water, and that way I don't have to worry about the concentration of the sport drink. That is how I trained for my marathon and the half marathons. Also, if I need to stop to readjust, or go to the bathroom, or tie my shoes, I do that too. In a race, I will stop to do that if I need to as well. Just experiment. We are all different, and the nutrition is totalliy different for all of us.

[kacie tri-ing]

Oh, I never wear my fuel belt in the actual races. I didn't know how I could possibly fill it up enough to do a marathon in Florida, and I feel like stopping to fill it up again would waste more time than stopping at aid stations.

[katluvr]

As you can tell, very personalized.

I NEVER trust any event totally (1/2 marathon distance or greater). I carry my own drink and fuel. Yes, I will re-fill w/ theirs if I need. I just want to eat/drink when I need/want to.

You SHOULD be hydrating and fueling at the distance you are now. Practice it. My coach recommended like 1/2 a gel instead of a full gel more frequently--it worked nicely. So whatever your fuel is.

As for walk breaks. Various reasons to have them...just keep short. Or try a real walk/run program. Then your run has to be a bit faster to make your overall time. Lots of folks to the "structured" walk break.

I agree with....hmmmmmm--michelem--you need to simulate a bit of your "race" in your training runs. Maybe not the whole run at race pace, but definitely the fueling and even how you attack the race (i.e. fast finish, etc).

Good luck.
I can only speak to many 1/2 marathons--I'll see how this experience plays out when I do my first full marathon (it's on the plan!)