Newbie needs some help with eating

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Guest

Oct 29, 2007 1:54 PM

Newbie needs some help with eating

Hey guys,

What's the optimal food and optimal amount of that food to eat before a 2 mile run? When should I eat it? What is the maximum length of time that I can eat before a run and still have the maximum amount of energy?

Right now what I do is see that during my runs I burn ~500 calories so I try and take ~500 calories of carbs prior to my run. Usually I eat about 1.5 hours before my run.

Any help would be much appreciated!

Fishbowl

35 posts since
Dec 14, 2007

1. Oct 29, 2007 2:11 PM

in response to: Guest

I don't really need any food before a 2 mile run. I'd approximate that I would burn only 200 calories on a two mile run (general guideline is 100 calories per mile). Unless you are really wanting to gain weight, or at the very least, maintain your weight you really shouldn't need to worry about replacing 200 calories. Even if you are correct in that you are burning 500, the same holds true. Unless you find you are losing weight and really don't want to, you needn't worry too much about energy needs before a 2 mile run. You should have plenty stored if you are eating healthfully in general.

That said, I do try to eat a piece of whole wheat toast before my long runs and I do give myself about 30 mins to digest. I would imagine you would need to experiment around to find what works best for you.

Fishbowl

Guest

2. Oct 29, 2007 2:15 PM

in response to: Guest

Hehehe, the 500 calories is what the treadmill tells me.

monnik

184 posts since
May 31, 2007

3. Oct 29, 2007 2:41 PM

in response to: Guest

The treadmill tells me I burn a lot more calories than I actually burn too... I'd stick with the 100 calorie per mile rule, and I don't typically eat before my shorter runs either. You don't really need to until you get into the higher mileage.

Fishbowl

35 posts since
Dec 14, 2007

4. Dec 26, 2007 7:11 AM

in response to: Guest

quote:<HR>Originally posted by karstenchu:
Hehehe, the 500 calories is what the treadmill tells me. <HR>

The dreadmill tells lies!!!!

http://This message has been edited by Fishbowl (edited Oct-30-2007).

Girl In Motion

253 posts since
Feb 4, 2007

5. Oct 29, 2007 3:54 PM

in response to: Guest

I don't eat anything pre-run unless I'm going longer than 13 miles.

COcarrie

483 posts since
Oct 15, 2007

6. Oct 29, 2007 4:34 PM

in response to: Guest

What time of day is your run?

I run in the early morning.... so I eat dinner the night before. I always run on an "empty" stomach and take water with me only if I'm going to run for an hour or more (6+ miles). I haven't ever had problems not eating before a run, but I've only gone more than 13 miles a few times. (Plus, I've got plenty of "stored energy" on my backside, if you know what I mean!)

If you are running later in the day, I'd say just eat your normal meals/snacks but maybe wait maybe 90 minutes or so before running after eating. This is one of those things that you need to play around with to see what works for YOU. Everyone is different and obviously our systems are too.... so trial and error will help you figure it out. Keep track though so you know what NOT to do and of course what was good!

More importantly, stay well hydrated all the time. Drink lots of water, all day everyday. (Your pee should be almost clear....sorry to be so graphic, but it's important to know!)
Carrie

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Guest

7. Oct 29, 2007 5:04 PM

in response to: Guest

I burn around 170cals per mile at 245. Amount you burn is totally dependent on how much you weigh. I think rough guidelines for cals burned are usually based off a 150 lb person.

Guest

8. Oct 29, 2007 5:38 PM

in response to: Guest

Hahahaha, well 1.5 miles is a long run for me considering I just started. I just wanted to make sure I had enough energy so that I can run as fast as I can for as long as I can. I run ~7mph and the target is 1.5-2miles for now. I've noticed that running on an empty stomach is more difficult than running after eating. I just wanted to figure out what the best condition is to run in.

I usually run at night after I've had a meal. I'm running to increase my endurance really.

figbash

620 posts since
Dec 14, 2007

9. Oct 29, 2007 9:05 PM

in response to: Guest

quote:<HR>Originally posted by karstenchu:
Hey guys,

What's the optimal food and optimal amount of that food to eat before a 2 mile run? When should I eat it? What is the maximum length of time that I can eat before a run and still have the maximum amount of energy?

Right now what I do is see that during my runs I burn ~500 calories so I try and take ~500 calories of carbs prior to my run. Usually I eat about 1.5 hours before my run.

Any help would be much appreciated!<HR>

Your runs are not fueled by your stomach they are fueled by carbohydrates that are already stored in your muscles (glycogen), body fat and protein (also from your muscles). Between muscle glycogen and fat, you have enough fuel stored up to literally run for hours if your conditioning would allow it. I've run as long as 3.5 hours before on nothing but water.

You are also overestimating how many carbs you burn when you run. Depending on how much you weigh, a 2 mile run will only burn 200-300 calories. It is not necessary or desirable to eat what you expect to burn prior to a run. It's not even necessary to replace what you burn after a run until your mileage gets much higher. If you find it difficult to maintain your weight then it'll be time to start eating more, but don't expect that to happen unless you're running 30 or 40 miles a week. That would burn about a pound of body fat a week with no change in diet.

Tom

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My Profile[/URL" target="_blank">
My Running Log[/URL" target="_blank">

Fishbowl

35 posts since
Dec 14, 2007

10. Oct 30, 2007 5:11 AM

in response to: Guest

quote:<HR>Originally posted by karstenchu:
Hahahaha, well 1.5 miles is a long run for me considering I just started. I just wanted to make sure I had enough energy so that I can run as fast as I can for as long as I can. I run ~7mph and the target is 1.5-2miles for now. I've noticed that running on an empty stomach is more difficult than running after eating. I just wanted to figure out what the best condition is to run in.

I usually run at night after I've had a meal. I'm running to increase my endurance really.<HR>

I can sympathize! It wasn't that long ago that 1.5 miles was my "long run" as well. I'd suggest something though. If you are trying to build endurance, try slowing down. 7mph is an 8 minute mile. Try slowing down to 6 mph or a 10 minute mile and see if you can't go much further at a much easier exertion. I'd be willing to bet you could probably run around 3 miles or more at a slower pace. Your speed will come from increasing your mileage, not from running every single training run at a race pace.

Just my $.02.

Fishbowl

MrPHinNJ

139 posts since
Oct 10, 2007

11. Oct 30, 2007 5:57 AM

in response to: Guest

quote:<HR>Originally posted by karstenchu:
Hahahaha, well 1.5 miles is a long run for me considering I just started. I just wanted to make sure I had enough energy so that I can run as fast as I can for as long as I can. I run ~7mph and the target is 1.5-2miles for now. I've noticed that running on an empty stomach is more difficult than running after eating. I just wanted to figure out what the best condition is to run in.

I usually run at night after I've had a meal. I'm running to increase my endurance really.<HR>

At 7 MPH, 2 miles is less than 18 minutes. You're not going to build endurance that way. I'd forget pace and mileage and just go exercise for a period of time. Maybe start with 30 minutes per session. If you can't run for that long throw in some walk breaks when you need to. Once you can run 30 minutes comfortably add some more time. Build you endurance first then worry about speed.

vprunner

13 posts since
Dec 14, 2007

12. Oct 30, 2007 9:26 AM

in response to: Guest

I can't run on an empty stomach. I find I'm good to go 45-60 minutes after a snack, or a couple hours after a regular meal. Sometimes if I feel an bit of an edge of hunger I'll pop a Clif shot block before I'm about to go.

And yeah, definitely slow it down. You should be increasing your distance before you increase your speed. I shaved several minutes off my 5k time just in a matter of months without even trying, just as a result of training for endurance.

monilark

146 posts since
Jan 12, 2005

13. Oct 30, 2007 11:06 AM

in response to: Guest

Just wanted to chime in about slowing down. 7MPH is fast! You want to bring the treadmill down to about 5MPH and see how far you can go. Better to build your endurance now, which will make you faster later.

Oct 29, 2007 1:54 PM

Newbie needs some help with eating

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