Reddit Reddit reviews The New Rules of Marathon and Half-Marathon Nutrition: A Cutting-Edge Plan to Fuel Your Body Beyond "the Wall"

We found 22 Reddit comments about The New Rules of Marathon and Half-Marathon Nutrition: A Cutting-Edge Plan to Fuel Your Body Beyond "the Wall". Here are the top ones, ranked by their Reddit score.

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The New Rules of Marathon and Half-Marathon Nutrition: A Cutting-Edge Plan to Fuel Your Body Beyond
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22 Reddit comments about The New Rules of Marathon and Half-Marathon Nutrition: A Cutting-Edge Plan to Fuel Your Body Beyond "the Wall":

u/incster · 11 pointsr/running

I have read Racing Weight. I prefer his later book, New Rules of Marathon and Half-Marathon Nutrition. It covers pretty much all of the same ground, and is considerably better written. The diet and nutrition advice in both is straightforward, and avoids the faddishness present in many diet books.

u/CBFTAKACWIATMUP · 8 pointsr/running

Whether or not you hit the wall not only is a matter of training but also having and carrying out a solid in-race nutrition plan. The wall hits people because their lower bodies run out of glycogen, and they haven't sufficiently re-fueled those stores with carbohydrate during the race.

Matt Fitzgerald and the Hanson brothers are among the few experienced running writers who seriously get into fueling during races, and they may be worth a read for finer points.

But in general you need to work on fueling during long runs. Thankfully, Chicago's drink stations use Gatorade (which contains carbs; low-cal drinks like Ultima do not), and if you prefer to fuel that way you can practice hitting the Gatorade every 1.3 miles during training runs. You could also practice with gels or gummy-style fuel like Shot Bloks, but that gets a lot more pricey than Gatorade, and Gatorade has the added benefit of also rehydrating you.

Again, others get into the finer points of marathon fueling much better than I just did, but that's a place to start if you want to avoid the wall.

u/AndyDufresne2 · 6 pointsr/AdvancedRunning

I pretty heavily disagree with the other advice proffered. Yes, you can adapt your body to burn more fat and fewer carbohydrates in the marathon, but you will go slower by doing so. Carbohydrates are just going to give you more energy, flat out, and energy = speed at this distance.

Most ~faster~ marathoners will be taking in at least 400-500 calories during the race, and they are completing it in the low 2 hour timeframe. It's not unrealistic for someone in the 3 hour timeframe to take in 700 calories.

This book by Matt Fitzgerald is a great resource, he summarizes the point in a lot of articles online if you just search for "Matt Fitzgerald Marathon Nutrition"

u/Barnaby_McFoo · 6 pointsr/artc

Not a big fan of Matt Fitzgerald, but The New Rules of Marathon and Half-Marathon Nutrition has some good information in it.

u/zorkmids · 5 pointsr/running

In my opinion, the key is to focus on long, slow runs and to avoid overeating. Running at an easy pace allows your body to use fat for energy, whereas you rely more on glycogen stores (carbs) at higher intensities. The goal is to burn fat and not replace it, which is why it's important not to overeat. When you consume more calories than you need to recharge your glycogen stores, your body stores the excess as fat.

I highly recommend Fitzgerald's New Rules of Marathon Nutrition. He recommends eating high quality, satiating foods. Also, cut back on foods that have high caloric density, like fried food and sweets, since it's easy to consume too many calories when you eat these foods. Focus on "whole" carbs, like veggies, fruits, whole grains, and starches, and cut back on refined carbs like white flour, white rice, and sugars.

u/dgiz · 5 pointsr/running

Strongly agree.

It’s called New Rules of Marathon and Half Marathon Nutrition. https://www.amazon.com/New-Rules-Marathon-Half-Marathon-Nutrition/dp/0738216453/ref=nodl_

Must read IMO.

u/visionquester · 4 pointsr/running

Here are some nutrition advice books that I copied from a post that /u/slacksonslacks posted a year ago.

u/slacksonslacks · 4 pointsr/running

Check out The New Rules for Marathon and Half Marathon Nutrition. It's a good source on dieting for people who don't need to diet. Basically, eat good foods (whole grains, brown rice, non-processed "real foods") and lots of carbs. Good luck!

u/scubadev · 3 pointsr/running

You're right, sorry for the missing citation!

It is from The New Rules of Marathon and Half-Marathon Nutrition: A Cutting-Edge Plan to Fuel Your Body Beyond "the Wall" by Matt Fitzgerald.

u/imgurfree · 3 pointsr/AdvancedRunning

Thanks for the reply. I actually already subscribe to that podcast but didn't see they covered IF, i'll give it a listen.

As far as the study goes, I wouldn't expect a huge direct benefit to racing. Matt Fitzgerald covers this a bit in his book and suggests that training fasted or on a high fat diet can improve your ability to access and burn fat on race day, but there is also a benefit to taking in carbs before running, giving you the energy to perform best during that workout. He suggests doing some fasted long runs, and some non-fasted long runs.

All that said, I think the benefits of IF are indirect coming from the weight loss on race day, not necessarily any potential peripheral benefits to running fasted.

u/cgull · 3 pointsr/running

If you feel you're running out of energy it might be just that, and you need to get your nutrition in check. A few people here have alluded to it, but are you fueling correctly for your long runs/in general? A healthy dose of carbs is important the day or two before a run longer than 2 hours (if you're regularly eating a normal amount of carbs your body generally stores enough to get through 2 hours of exercise...). During your runs are you taking gels or other supplements? For 2+ hour runs I take a gel 15 minutes before I go out, then every 45 minutes into the run.

Check out this book -- lots of things to try, particularly the fat load. I did this before my first marathon and the last 10k of the race for me were my fastest mile splits.... And beet juice.

edit* don't try anything new for the first time on race day as you have no idea how it will affect you. always try on a training run first

u/[deleted] · 2 pointsr/running

Just going to start my book recommendations here

I've added a small takeaway I got for each book.

  1. Endure
    Takeaway: how mental labor affects physical labor
    https://books.google.com/books/about/Endure.html?id=aRrcDgAAQBAJ&source=kp_cover

  2. Good To Go: The Strange Science of Recovery. Takeaway: naps https://www.amazon.com/Good-Go-Athlete-Strange-Recovery/dp/039325433X

  3. Sitting Kills, Moving Heals
    Takeaway: Former NASA scientist who studied astronauts during training and in their return. Says that just fully moving every 15-20 minutes is metabolically as powerful as intense exercise.
    https://www.amazon.com/Sitting-Kills-Moving-Heals-Everyday/dp/1610350189

  4. Talent is Overrated
    "Expanding on a landmark cover story in Fortune, a top journalist debunks the myths of exceptional performance." of all fields including running. Takeaway: start with tiny wins instead of grueling challenges

    https://www.goodreads.com/book/show/4485966-talent-is-overrated

  5. If Our Bodies Could Talk written by The Atlantic's health editor (and MD). Takeaway: the estimation of how much of our health outcomes can be improved by self care and improved environment.
    https://www.goodreads.com/book/show/30211959-if-our-bodies-could-talk

  6. Matt Fitzgerald The New Rules of Marathon and Half-Marathon Nutrition Takeaway: Why Matt drinks fresh beet juice (not dried reconstituted) before a race https://www.amazon.com/gp/aw/d/0738216453/ref=dbs_a_w_dp_0738216453

  7. If somebody is interested in "woo" about health & athletic performance Edgar Cayce's Handbook for Health takeaway: worked for me https://www.amazon.com/Handbook-Health-Through-Drugless-Therapy/dp/0876042159

  8. Living Cuisine: The Art and Spirit of Raw Foods (Hawai'i author.) Takeaway: The Atlantic just recently pointed out salads as a differentiating factor in a healthy diet, she makes it fun.

    https://www.amazon.com/Living-Cuisine-Spirit-Health-Guides/dp/1583331719

  9. Kundalini Yoga for Youth and Joy. (Or anything Yogi Bhajan on diet or postures.) I lived and studied in a yoga community for five years that was Kundalini-based, but practiced yogas from all traditions. Takeaway: good prep for higher intensity sports https://www.yogatech.com/Yogi_Bhajan/Kundalini_Yoga_for_Youth_and_Joyhttps://www.yogatech.com/Yogi_Bhajan/Kundalini_Yoga_for_Youth_and_Joy

    Edit: tips on a separate post :)
u/Simsim7 · 2 pointsr/AdvancedRunning

These books are very helpful: Racing Weight: How to Get Lean for Peak Performance and The New Rules of Marathon and Half-Marathon Nutrition.

From a personal point of view: Last year I dropped my weight from 96 kg (212 lbs) to 72 kg (159 lbs). This happened from mid January to the end of June. At this point I was training for my upcoming marathon in September.

I think it's best to lose weight in the early phases of a training program. Another thing to consider is when to eat. Personally I found that I could do most of my easy runs without eating beforehand. When I came back I would just eat what I had planned to eat before, instead of eating before + after. Also, I tracked everything religiously in MyFitnessPal for 8 months. I continued a bit after I reached my goal to be sure I knew what to eat to maintain my weight.

You can see my progress here.

I'm currently a bit heavier after being injured, not able to run, and still eating all the christmas food and cookies! But I started tracking in MyFitnessPal again this Monday. My plan is to be lighter than ever in about 2 months. My goal is around 68 kg (150 lbs). As of this morning, my weight is 76,5 kg (168,5 lbs). For reference, my height is 184 cm (6 feet 7⁄16 inch).

Last time I did this I had no problem with my quality workouts. But maybe I did them too slow compared to what I could have done. I'll have to be a bit more careful this time around, since I know my speed / what I am capable of now.

u/The_Silent_F · 2 pointsr/running

Yup -- no problem. Here's an excerpt about it from a book about marathon nutrition (great read either way if you want to get into the nutrition aspect of running -- here's the amazon link).

It goes into the science and idea behind it a little bit... there's also a lot of stuff about it if you google. Anecdotally, when I ran my first full I did a 10 day fat load followed by 3 day carb load, and the last 10k split of my race was actually my fastest 10k split and I did not hit the wall at all, and I beat my goal time. (could totally have been a placebo, but a placebo is still powerful)

u/Lizzymaree · 2 pointsr/firstmarathon

I don't know if there's an article version of it on the web. I used this book which is a pretty easy read. I bought it and feel like it's well worth the $10, but a quick google search shows that he's written a few articles that are available online. Here is a sort of quick-and-dirty version of what he recommends for the last 48 hours before a race.

u/jon5isalive · 2 pointsr/running

Exactly. Eat the right foods and you'll both lose weight and make running gains. I recommend this book for diet plans. By Matt Fitzgerald.

In the book he describes a really simple way to choose your diet. Categorize foods in groups in this order: 1. Vegetables 2. Fruits 3. Nuts/seeds 4. Fish & Lean meats 5. Whole grains 6. Dairy 7. Refined grain 8. Fatty meats 9. Sweets 10. Fried Foods.

Basically all you need to do is eat more veggies than fruits, fruits than nuts/seeds, nuts/seeds than fish & lean meats and so on. Bias your diet toward the food groups on the top of the list and you'll be good to go.

u/-Seattle- · 2 pointsr/running

I had the same question a while ago and searched this subreddit. I saw a recommendation for this book: The New Rules of Marathon and Half-Marathon Nutrition: A Cutting-Edge Plan to Fuel Your Body Beyond ""the Wall"". I highly recommend it. It really helps.

Having said that, here is what I do:

  • If I run under 60 minutes in the morning, I don't eat anything before it
  • If I run over 60 minutes, I eat a banana and a toast with any topping I feel like (honey, cream cheese, etc...) one hour before the run

    I also drink a double espresso first thing in the morning.
u/Forgetwhatitoldyou · 1 pointr/AdvancedRunning

Really late reply, but in training my LRs are generally mostly 24-milers. For early in the cycle, especially in cooler weather, I'm just running easy-ish, so I generally don't bring any nutrition. For later in the cycle, I'm usually doing TLTs or a significant number of MP miles, and take 3-5 gels throughout the run, evenly spaced, usually without water because I'm too lazy to carry gels *and* water.

For races I use this book, which (among other things) recommends 60-90 g carbs/hour while racing. I prefer water to Gatorade in races, so this works out to 9 gels during the race: one a couple of minutes before the gun goes off, and then another every 3 miles. Ngl, it's a lot, and if the weather is warm I'll back off a bit due to limitations on the amount of fluid available. It's ok to have some stomach discomfort during the race - part of the point of taking gels in training runs is to get your GI system used to it (the other part, of course, is to help nail the workout).

Grandma's is a great race - I've never done, but at least a half-dozen members of my club are going this year. Good luck!

u/jperras · 1 pointr/Fitness

You gave absolutely no context, other than "was actually considered healthy" (with no indication by whom, as well). As a result, my comment was made with the context available to me.

Additionally, according to The New Rules of Marathon and Half Marathon Nutrition, ideal racing weight is the low end of the "healthy" range, which is 18.5 to 24.9. Now while this is clearly not a hard and fast rule, a BMI of 14.1 is significantly less than the lower bound offered in that text, and this is written for people who will put in a lot more than the ~1000km/year that you've indicated you run.

u/dqontherun · 1 pointr/running

IMO, nutrition is just as important to "train" as your actual fitness. Eating four hours before the race is fine, but you may have to adjust and eat much more if you're going to leave that much time before the race before consuming more CHO.

I wouldn't worry as much about the electrolyte capsules, the bonk was from inadequate CHO during the race. You have to aim for a minimum of 30g/hour, but ideally 60-90g/hour if your stomach can handle it.

For gels I would try the new Maurten "gels" or carb drink. The gels are like nothing I've ever had before. The consistency is like Jell-O and they have a very neutral flavor. They are so much easier to consume than any other gel on the market since they all have the consistency of glue. The drink is also good if you normally carry fluids with you.

Anyway, I'm rambling, if you are serious about getting your nutrition straight, you should look into Matt Fitzgerald's book. It really helped me set a base of knowledge and then I tested out what worked best for me.

u/Dont_Call_it_Dirt · 1 pointr/running

Your training will almost certainly improve with the addition of more carbs to your diet. The research shows that carb deficient runners are slower but don't feel slower. Check out the book: The New Rules of Marathon and Half-Marathon Nutrition: A Cutting-Edge Plan to Fuel Your Body Beyond ""the Wall"

This only matters if your goal is to race as fast as possible. If you're happy with your diet, stick with it.

u/maineia · 1 pointr/AdvancedRunning

I would recommend trying everything - make sure you experiment with pre-run food and nutrition/hydration during your run. It's all very personal and you will need to find out what works best for you.

Personally - it takes a lot for my stomach to "practice" using gu. I like gu the best (right now) because I cannot chew shot blocks or gummys when I run. I try to eat a half a gu every 30-40 minutes while running (about every 4 miles). I need to drink water when I eat the gu but on most hot summer long runs I will train with a group that puts out water/gatorade every 3-4 miles for up to 20 mile runs. I had previously had problems stomaching gu during races so during my last training cycle I would force myself to "over" gu during training runs to try and get my stomach used to it. So basically if I was feeling good during a training run I'd just try to eat as much gu as I could possibly stomach. I also use training runs to get over my fear of pudding and gelatin-like snacks (the first few times of the season include some dry heaving)

If you want to go into some more detail I would recommend this book: http://www.amazon.com/New-Rules-Marathon-Half-Marathon-Nutrition/dp/0738216453