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I will share what works for me first. I eat a cliff builder bar approximately 2 to 3 hours before my run. If i think I need something addtional I will utilize a gel pack like GU 10 minutes before my run. That will be absorbed very quickly into your bloodstream. What happens when you run is that your body shunts blood to the areas that need it the most such as your lungs, brain, muscles, etc. If you have food still in your stomach and your body starts to pull blood flow away from it you will experience cramping, discomfort and possibly vomiting. It is something you will need to experiment with to find what works best for you. Good luck!
I am another one who is by no means professional, but will share what I've done and works, learned from trial and error and some mild research.
One hour before I warm up to run I eat one Greek Yorgurt and one full English muffin with a little butter. This way I get a lot of protein (yogurt) and my carbs (muffin). By run time my body is comfortable and I feel the most feuled. Keep in mind I run 5Ks, so if you are looking to run much longer than that this may not work at all.
Raserei - 5K Runner, Agility Dog Handler
05/15/11 - Bob Potts 5K (first race ever) - 39.46
06/04/11 - Hope for Cope 5K - 36.11
07/09/11 - Habitat for Humanity 5K -
07/30/11 - Sunset Stretch 5K -
08/20/11 - Run for the Park CC Challenge 5K -
Generally at least an hour and a half. You can train yourself to run with a full stomache, but that takes time.
"Victory through attrition!"
Charleston Half-Marathon 1/15/2011 -- 1:52:03
The Scream! Half-Marathon 7/16/2011 -- 1:56:00
Like Raserei, I eat yoghurt. I have eaten the same breakfast for years and years: plain (but full fat) yohurt, toast or a bagel, a cup of coffee and some sunflower seeds. I'm fine to run an hour after my last bite.
Robin from Maine
You might have to try different timeframes (and foods) to see what works for you. Generally I try to wait a minimum of an hour, although there have been time crunch times where I just had to run even if I just ate. I usually have coffee in the morning and maybe a protein bar or fruit, and an hour is good. Hydrate before but try not to go run when you have water sloshing around still.
Ontario Mills 10K Jan 21st 2012 - 49:32 3rd place women (PR)
ARMC 5K March 10th 2012 - 23:02 1st place AG women (PR)
SoCal Ragnar April 19-20 2012 Huntington Beach to Coronado Island - 24.5 miles total, 8:30 avg
RoC Race Del Mar May 19th 2012 38:28 8th for div
Fontana Days Half Marathon - June 2nd 2012 - 1:37 PR!!!! (1:48 in 2011)
Wasastchback Ragnar June 15-16th 2012 Logan to Park City UT - TBA!
Mojave Narrows Half - June 30th 2012 - TBA!
Rockin the Desert Mud run - August 25th 2012 - TBA!
Red Rock Relay - Sept 7-8th 2012 - Brian's Head to Zion UT - TBA!
St George Marathon - Oct 6th 2012
Las Vegas Ragnar - Nov 9-10th 2012