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Supplements to help endurance running?
Posted on 10/16/22 at 7:42 am
Posted on 10/16/22 at 7:42 am
Been doing long runs on the weekend the last couple of months. Unfortunately we’ve only had a couple of cool weekends mixed in there. I seem to always feel good but hit a wall at the 10-11 mile mark when conditions are not ideal.
Is there any sports supplements (legal) to help assist the body in endurance activities until the temps get more ideal?
Is there any sports supplements (legal) to help assist the body in endurance activities until the temps get more ideal?
This post was edited on 10/16/22 at 7:43 am
16
Posted on 10/16/22 at 7:44 am to BabyTac
There are gel packs and gummies that are meant to help, but really you need to adjust your diet in the day or two leading up to a bigger run.
Posted on 10/16/22 at 7:50 am to BabyTac
I’d like to hear more about your warm ups, weekly mileage, pace, and fueling during runs before considering any supplementation.
Posted on 10/16/22 at 7:52 am to BabyTac
Draw a pint of your blood and put in the freezer until the day before and put it back in your body.
Posted on 10/16/22 at 7:53 am to BabyTac
What kind of electrolytes are you using during your runs? We have started using Liquid IV with Base Salt (and a gel or 2 depending how far we go) and that has made a huge difference in our long training.
Posted on 10/16/22 at 7:53 am to BabyTac
Drink your own urine
Posted on 10/16/22 at 8:01 am to BabyTac
Beta-alanine helps me with endurance in the gym.
Posted on 10/16/22 at 8:05 am to BabyTac
Hookers n blow baw
Posted on 10/16/22 at 8:09 am to BabyTac
You doing runs in multiple heart rate zones baw? I started doing hour runs in zone 2 and it really helped.
Posted on 10/16/22 at 8:21 am to StringedInstruments
quote:
I’d like to hear more about your warm ups, weekly mileage, pace, and fueling during runs before considering any supplementation.
Haven’t been using gels until this morning. I’ve been feeling better throughout but still sort of crash at that 10-11 mile mark. Granted it was warmer and humid again this morning.
During the week I’ll get a couple of 3-4 mile runs in and one ~7 mile run in. Haven’t started any tempo stuff. I was pretty out of shape when I started 2-3 months ago.
My diet isn’t great during the week as I travel a lot but try to rest, hydrate, and not drink the day before the weekend long run and get good sleep. Thinking first step is to be more disciplined during the week.
This post was edited on 10/16/22 at 8:22 am
Posted on 10/16/22 at 8:25 am to BabyTac
Slow your pace a little, take 1.5 min breaks every 3 miles and do some stretching where you feel tight, and pack some gels to take down every 40 mins or so. Easy to break through that wall but you can’t push yourself through it.
Posted on 10/16/22 at 8:36 am to RonFNSwanson
From the tap, or on the rocks?
Posted on 10/16/22 at 8:40 am to BabyTac
quote:
Haven’t been using gels until this morning. I’ve been feeling better throughout but still sort of crash at that 10-11 mile mark. Granted it was warmer and humid again this morning.
Gels and hydration are crucial. Doesn’t have to be gels by the way. Can be gummy bears, fruit snacks, bananas, apple sauce - any kind of sugar your digestive system can tolerate.
Honestly, if this is the first time you’re fueling during the run, you’re probably stuck in the mental block of going farther.
quote:
During the week I’ll get a couple of 3-4 mile runs in and one ~7 mile run in. Haven’t started any tempo stuff. I was pretty out of shape when I started 2-3 months ago.
I’m going to assume you weren’t “couch to 5K” level, but going from out of shape to 21+ miles a week in two months is pretty quick. Again, you’re in a mental block with the 10 mile mark.
quote:
My diet isn’t great during the week as I travel a lot but try to rest, hydrate, and not drink the day before the weekend long run and get good sleep. Thinking first step is to be more disciplined during the week.
Sounds like a busy week! Alcohol can dehydrate you for multiple days if you’re drinking a lot. Some good advice I got was to think about hydrating for a long run a week in advance. That’s when your body will hang onto the water.
Are you getting enough salt?
And my biggest advice is to slow down. Walk if you need to. If you’re running a 10:00/mile pace for 10 miles, go for an 11:00/mile pace for 11. Time on feet at a low zone heart rate is how mileage gets built.
Posted on 10/16/22 at 9:08 am to BabyTac
Go old school and creatine load. Still the best way I know to combat lactic acid and add stamina.
Posted on 10/19/22 at 10:29 am to BabyTac
Cardarine is technically legal and will do wonders for this. Also probably the safest thing to burn fat as well.
Posted on 10/21/22 at 8:49 pm to BabyTac
Cadarine and/or stenabolic
Posted on 10/22/22 at 1:23 pm to BabyTac
Are you eating enough calories in general to support your physical activity level?
Posted on 10/22/22 at 1:25 pm to BabyTac
quote:
My diet isn’t great during the week as I travel a lot but try to rest, hydrate, and not drink the day before the weekend long run and get good sleep. Thinking first step is to be more disciplined during the week.
I’d start here before wasting money on supplements.
Alcohol will kill your recovery/sleep and instead of being ready for those long runs your body will still be trying to recover from the alcohol. Prioritize quality food and eliminate alcohol before supplements.
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