How can I stay hydrated and avoid stress fractures?

April 6, 2011 3:12 PM

[Marathon Running Filter] Should I keep training in my Vibrams and how the heck do I keep hydrated??

Mefites,

I signed up, on a slight whim, to run the Chicago marathon as my first marathonever. While it sounded like a great idea as I actually do enjoy running a bit, the realities for training just hit. I'm currently running in my Vibram Five Finger Flows and Sprints, depending on how cold it is outside right now. However, after reading about quite a few people getting stress fractures in their feet, it has made me reconsider training exclusively in my Vibrams, especially as I've taken up Muay Thai. I'm pretty sure all the kicks I throw now will only make feet stress fractures a quick inevitability as all that added impact can't possibly be good!

My current training schedule is to do short runs, currently 3 miles, on Monday and Wednesday, then do the longer run on Saturday when I have more chunks of continuous free time.

Has anyone trained or ran a marathon in Vibrams?

On a slightly related note, what are some recommendations for keeping hydrated on longer runs? Should I buy a Camelback? Or one of those hydration belt things? Water or Gatorade? Meep! Help!

posted by astapasta24 to Sports, Hobbies, & Recreation (22 answers total)

Best answer: 1. I wouldn't worry about stress fractures if you're doing fine in your Vibrams now. Having now run considerable distances in Nike Frees and Vibrams without any adverse effect, and in fact feeling better than ever before without the weird problems my super expensive structured shoes used to produce, I think you'll be just great. Also, best to train in the sort of shoes you'll use for any marathon or other long race. Changes close to the event are not a good idea, as to your clothes, food, or anything else.

2. For longer runs, I'd recommend stashing water along your route, assuming you are running in places accessible to you before you go. Another option is to plan a route that has some working water fountains along it. I tend to think you don't need a Camelback unless you're trail running in a dry location.

You didn't ask, but you may want to think about tweaking your training in a couple of ways: 1) making one of your shorter runs a speed or strength builder, e.g. by doing tempo or fartlek or hill repeats for that run. Re your longer runs, add a mile a week. 2) Max at 20 or so a couple of weeks before the marathon and take it easy on runs after that leading up to the race. There are a lot of good marathon training schedules online which incorporate these ideas.
posted by bearwife at 3:23 PM on April 6, 2011

I've no idea how people run in those Vibram things, so I'd recommend a proper pair of running shoes. You're also going to have to train a lot more than you're doing, I'd say you should be running 25 miles a week, and most days of the week, as a starting point before you even start your specific marathon training. It's good that you like running "a bit", but you're going to have to be doing a lot of it if you're going to get round Chicago before the dust cart. If hydration is a problem then the camelback is a good solution but in cold weather you probably don't need to drink as much as you think you do as you're going.
posted by joannemullen at 3:25 PM on April 6, 2011

I got a stress fracture training in ultra cushioned, conventional Asics. It healed up proper and I've done all my running since then in Nike Frees, no problem. Just some anecdata.
posted by telegraph at 3:36 PM on April 6, 2011

I run with an Amphipod brand belt, that carries a water bottle in the small of my back (maybe 20 ounces?). It works well for me, is comfortable, and doesn't move around at all.
posted by spikeleemajortomdickandharryconnickjrmints at 3:38 PM on April 6, 2011

Best answer: I can address the water aspect of your question, with two recommendations:

You might try starting off with a Fuel Belt, which carries two small bullets of water. I've been happy with mine, although the zippered pocket is square and not a great shape for carrying energy bars (Cliff bars, Luna, Lara bars, etc.) You can cut your bar in half though and cram it in.

When your runs become longer, you'll find you need more water. My partner has been happy with his Ultimate Direction fuel belt (this isn't the exact one, but it's similar), which holds two bigger plastic bottles and has a huge middle pocket that fits multiple energy bars and what-have-you just fine.

Capacity for an energy bar may not be a current concern of yours right now, but it's nice to have a good sized pocket for keys, ID, sunglasses, tissues, chapstick, etc.

Carrying water while on a run takes some getting used to - I found them annoying at first, but was grateful when I was in the middle of a long run and needed a drink. I didn't want a Camelbak backpack thingie, as it seemed like it would make my back sweaty having to wear a mini-backpack, ymmv.
posted by joseph conrad is fully awesome at 3:50 PM on April 6, 2011

In past training for full and half marathons, I've run with Amphipod belts for water/fuel, and it was fine. I've since switched to a reusable handheld bottle (16 oz I think) that has a little strap and pouch. Camelbacks are probably overkill if you're not trail running. I also have an iFitness belt (smaller than the hydration belts) that I use for Gu/cell phone/ID/cash.

In terms of schedule, I'd recommend finding a training program online instead of making one up - look on Runner's World or just google "marathon training program" and find something that looks manageable for your schedule and current fitness level. Make sure you find something that starts at an appropriate place for you as well - some plans start with the expectation that you're running 20 miles total each week (or more), and other beginner's plans start from much lower base mileage.

Then stick with the training plan, as it will help you increase your mileage and endurance at an appropriate (hopefully injury-free) pace. I'm partial to the Furman Institute's FIRST plan, but different things work for different people.
posted by soleiluna at 3:51 PM on April 6, 2011 [1 favorite]

Not exactly an answer to your questions, but to back up your suspicion: I also do Muay Thai and kickboxing (5x/week) and am training for a marathon. If I were running in those Vibrams, I'd be worried about stress fractures too, but I have had zero problems with a lightweight pair of running shoes.
posted by heyheylanagirl at 3:58 PM on April 6, 2011 [1 favorite]

My partner has been happy with his Ultimate Direction fuel belt

(partner here)

Yep. 2x 20oz bottles seems like they'd be heavy, but the way the belt is fitted to the small of the back is quite comfortable. And the big back pocket is great -- I hate having stuff banging around in my shorts pockets when I'm running.

Also useful as your long runs get longer and longer: plan routes that include pitstops where you can refill your water bottle(s).

I don't much like Gatorade; I tend to stick to water. There is some risk of hyponatremia if you don't take in enough sodium to replace what you're sweating out over a long run, so if you're not taking on calories and electrolytes via a sports drink you need to be eating them instead. I'm fond of Clif bars myself.

Good luck on your marathon; my first is rapidly approaching and I am stoked.
posted by We had a deal, Kyle at 4:28 PM on April 6, 2011

Best answer: Stay hydrated and eat every few miles--I can tell you from personal experience that your body will give out if you do not replenish its fuel. Whatever energy food you choose to use, use it in your training first and do not switch close to the race.

I run with water belts of different capacities depending on distance. Up to 6 miles, nothing. Up to 10, one 16 oz bottle in the small of the back. 20 miles and above, two 20 oz bottles in a GoLite belt.

I recommend carrying your water and energy food with you, and not depending on the aid stations.

Overall, have fun. I'll be doing my second SF Marathon in July, and I'm already excited.
posted by Kafkaesque at 4:53 PM on April 6, 2011

Best answer: I've run 20 marathons or ultras over a 8 year period and here are my thoughts.

1. Take it easy on the Vibrams. Stress-fractures can occur when training even in super-padded trainers. Go to a running specific store, or order some 'performance training shoes' like the Saucony Kinvara, Nike Lunar, or Asics DS trainers. These shoes are relatively low-profile, but should give you a little more cushion for the longer runs.

2. Don't worry too much about hydration on the long runs. Carry a bottle at the beginning or buy something to drink mid-run. Don't bother with a hydration pack. You'll pretty much always be dehydrated after the run no matter what, so hit the water heavily the rest of the day, or the next day.

3. Strange pains may happen. The first marathon is about getting your body in tune to run that far and it takes some getting used to. Don't stress out about nutrition, talk to other runners, and have fun!

It's a brave new world.
posted by mymanb at 4:56 PM on April 6, 2011

My household marathon runner hates carrying water so he just plans routes where there will be water. Either stash it ahead on your route, or run a big loop twice, run by a park with water fountain, run by a friend's house, or run by a store and carry $2 in your shoe to buy a drink.
posted by LobsterMitten at 5:18 PM on April 6, 2011

I asked about using Gu for my training for a half marathon and got excellent advice. I ended up following an amalgam of all the advice regarding Gu and water. And I got a fuel belt. The best thing to do is try a bunch of stuff while training, keep note of all the variations you try, and know what works and what doesn't by the time the marathon comes around. Don't bust anything new out on raceday, even if it seems like a minor tweak. You just never know what's going to not sit well with you and either fail to fuel you or cause cramping, etc.

The most important thing I took from the thread linked above was to refuel/rehydrate BEFORE bonking, i.e. don't wait until you have a headache or parched mouth or other telltale signs of dehydration/hunger to replenish. Know when that point is and learn to anticipate it so you can keep fueled as you go. It sucks to try to recover from a bonk while running.

Before I had the fuel belt, I mapped my long run routes to stop by my house so I could grab a Gu and sip some water, but as I started running further, I found I wanted to have water on me all the time. YMMV.
posted by Rudy Gerner at 5:21 PM on April 6, 2011

The fuel belts are slightly annoying when you first start running with them, but you usually get over it. Particularly for your first marathon, I'd recommend using one. There's nothing worse than being on a long run and not having water when you need it.

In terms of water vs. gatorade, I go a different route and use an electrolyte pill (essentially salt in pill form). I find it handy because they are small and you can adjust the dose depending on the weather (i.e., if it's hot take more often).

But it's all things that you should play around with on your long runs.

Good luck with Chicago! It's a fun course.
posted by statsgirl at 5:43 PM on April 6, 2011

Response by poster: Thanks for all the answers already!! I'll definitely look into buying a Fuel Belt. Usually there are water fountains along the route I run for long runs (Lake Shore Trail up against Lake Michigan), but I have no clue when the city will actually turn the fountains on!
posted by astapasta24 at 5:46 PM on April 6, 2011

I hydrate with a handheld, and use GU gels every 50 minutes on long runs. I bought s fuel belt, but it never felt right.
posted by roomthreeseventeen at 8:29 PM on April 6, 2011

Best answer: I'm training for my first marathon, and I just did my first 20-miler last weekend. It went great. I think I've finally found the combination that works for me.

FOOD - I've got a couple brands of gel that I like. I have one 15 minutes before the start of the run, and then every 45 minutes during the run. I've tried gummy bears and such on previous runs, but they made my stomach funny. My favorite gel is the Hammer Apple Cinnamon. (They taste like the inside of a McDonald's Apple Pie!)

WATER - I've got a Nike hydration belt that holds 4 small bottles. It's also got a pouch on the front I can tuck a few more gels into. I've organised my long runs so that there are water fountains along the route, and I also return to my house halfway through to do a full refill of supplies.

ELECTROLYTES - Sports drink makes my stomach hurt, and it also makes it hard to keep track of how much energy/carbs/calories I'm taking in. A running friend recently put me onto Hammer Endurolytes. These are electrolyte pills. I took 2 at the start of my long run, then 2 every hour. I had ZERO cramping (whereas I'd had cramping on previous shorter runs). I'm a convert. And since they're pills, they don't take up much room.

For carrying everything, I recently got an SPI belt. It holds my iPhone (in its large Mophie battery case) along with a couple of gels. Between that and my water belt, I was fine.

Do you know about DailyMile? Best running community on the Internets. Everyone there is so helpful and supportive.

Best of luck with your training!
posted by web-goddess at 9:09 PM on April 6, 2011

I've used both a fuel belt and a handheld, and have a slight pref for a handheld bottle - mine has a pocket for my gels. My stomach ain't great under stress and a few drinks and gels realllly don't do it for me. Training is the best time to work out how much to drink, what to drink/eat etc. You can pick up sample packs at most sports stores and experiment that way. I'm a huge Hammer fan (have done several multi-hour races using just hammer drinks and gels). You could also try weighing yourself before and after runs to see just how much you are losing in sweat. Have a great race!
posted by poissonrouge at 10:02 PM on April 6, 2011

Vibrams may strike some as a far cry from a "proper running shoe," but there's a growing body of scientific research (and New Agey patter) that insists that traditional running shoes are anything but--in fact, that the over-engineered soles and uppers of conventional running shoes are the cause, rather than a protection against, a host of running injuries.

That said, if you've spent your life laced into conventional running shoes, stick with them for your marathon training. Adjusting to Vibrams takes up to two years, according to some thinking. And that's two years of prolonged, sometimes painful adaptation. Adapting to Vibrams is a marathon in itself.

Still, if you're committed to the Vibrams route, buy one of their specialized running shoes, like the Bikila. These are equipped with slightly more padding, arch support and tred than the other lines, and are durable and comfortable. And way fast.
posted by Gordion Knott at 2:45 AM on April 7, 2011 [1 favorite]

I hate to toot my own horn (okay, so maybe I don't) but I paid a lot of attention to the hydration issue and wrote about it here. I currently carry a little less than I described in that post due to the cooler weather, but when I start training for the fall marathon (Detroit, probably) I'll start carrying a lot again.
posted by massysett at 6:57 AM on April 7, 2011

I got a stress fracture despite moving to vibrams in what I thought was an incredibly gradual way, and running mostly on trails. My extremely smart sports medicine people said they didn't blame the vibrams, but they suggested getting back to running in more substantial shoes, working on increasing my cadence, and then gradually shuffling the vibrams back in. The higher cadence is naturally moving me to a more forefoot strike, we'll see how it goes from here.

I did get up to more than 1/2 marathon distance with no troubles, so YMMV. I'm not saying not to use them--I love mine--but that, as I was told, over-use injuries are always a possiblity.

Have fun!
posted by Mngo at 7:02 AM on April 7, 2011

For the hydration issue - when training I register for weekend races in my area that are the approximate training distance for my schedule (if the race is short - I just keep going after the finish line). Organized races have water stops. And as a bonus they have spectators cheering you on while training.
posted by thatguyjeff at 7:10 AM on April 7, 2011

One more thing . . I hate all the gels and bars and things, which at best approximate real food tastes. What did work well for me for marathon running for fuel (besides a sensible carb-oriented pasta dinner the night before and my standard bagel with cream cheese and banana for race day breakfast) was carting my husband's homemade oatmeal and chocolate chip cookies. You may want to try those for longer runs. They are great fuel and quite digestible.

Also, every big race has water, gu, and sports drinks stops along your route, with zillions of volunteers ready to hand you whatever, so no need to bring water for the race.
posted by bearwife at 10:37 AM on April 8, 2011