What to eat before running?

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Rschw

52 posts since
Jul 23, 2008

Aug 9, 2008 6:16 AM

What to eat before running?

I'm just starting the couch to 5k. This is my 3rd week with one week off because of knee pain - runners knee? After receiving advise from an experienced runner changed my course from a very hilly!!! one to a flatter run. I'm wondering though about how to eat. Most the time I go out before eating anything? Didn't know if this is the right thing to be doing for my body. I remember reading something about how you should eat before and then after working out but can't find that article now.

dougnl

232 posts since
Dec 16, 2007

1. Aug 9, 2008 7:06 AM

in response to: Rschw

I don't eat anything before my runs (2-2.5 miles). Your body has enough energy stored to run 5k (3.1 miles). Longer runs would require eating something and maybe some gels or something along the way.

Laurarunning

54 posts since
Mar 14, 2008

2. Aug 9, 2008 7:25 AM

in response to: dougnl

I think you'll know based on your energy level. I run about 3-4 hours after lunch and usually have something like a banana 30-60 minutes before I run.

Threnalish

46 posts since
Jul 11, 2008

3. Aug 9, 2008 1:51 PM

in response to: Rschw

I get up in the morning and eat a Nutrigrain bar which is 140 calories, then I do my run of 2-3 miles an hour later. That works for me. You'll find what works for you.

newbierunner08

8 posts since
Jun 8, 2008

4. Oct 7, 2008 9:18 AM

in response to: dougnl

i think you can run without eating FOOD for running 5k

gatorade is fine for running that distance

taking gels for running 2.5 miles??? thats very excessive.

eating before running is a major no/no in my opinion

i did the C25k a few months ago

then did a 10k race last month..i did it in 50 mins

I'm a mom of 2 kids and love to run....I'm competitiive...appeciate others opinion..

My goal is to run a 5k race in 35 mins!!!

Colleen

localshred

1 posts since
Aug 10, 2008

5. Aug 10, 2008 2:05 AM

in response to: newbierunner08

Newbierunner08, Is there any particular reason you decided to bag on so many people in that post instead of answering a simple question? Your post made absolutely no sense with regards to the original post. I for one would like to know what other runners are eating prior to running, be it beginners or experts.

Driden

26 posts since
Jul 24, 2008

6. Aug 11, 2008 7:04 AM

in response to: Rschw

I'm starting Week 4 today and I usually don't eat a thing before I run. With my current schedule, I usually run about a half hour after I wake up so I'm usually refreshed and ready to go. My stomach feels empty but I'm not overly hungry at this time so I find that I can go for my run and then have breakfast after I return and cool down. The reason why I don't eat anything before the run is because I find that I start to feel a bit sluggish (as the body is also starting the digestive process) if I do any activity after eating so I don't want to risk the same thing happen while I'm running. Something small (like an energy bar) should be fine if you do have the need to eat something. Just make sure it's nothing too heavy.

This snippit on About.com pretty much sums it up: Should I eat before I run?

Hope this helps!

dwm082

1,017 posts since
Dec 14, 2007

7. Aug 11, 2008 8:04 AM

in response to: Driden

I'm a morning runner, just to put things in perspective. In general, if I'm doing a "shorter" run (fewer than five miles or so) I typically won't eat before heading out the door (unless I'm absolutely famished). Just a couple of glasses of water about a half hour before I plan to run, then a pit stop on the way out.

If I'm running "middle-distance" (six to eight miles for me) or longer, I'll usually eat a PowerBar Harvest or something along those lines 45 minutes to an hour ahead of time, in addition to the water. This is usually in the neighborhood of 250 calories. I let nature take its course so I manage a pit stop before I leave for my run.

On my "long" runs (10+ miles) I eat the same as for the middle-distance runs, plus I bring along some gels. I try to take them every 3 to 5 miles or so, depending on how I'm feeling. I also bring along 40 oz of electrolyte replacement drink (I prefer Nuun) or water (sometimes 20 oz of each).

If you do plan on eating before a run, it's a good idea to give yourself time to digest. When you're running (or engaging in any strenous physical activity), your body draws blood away from your digestive organs to supply more blood to the muscles. If you've got a gut full of food when that happens, you'll be pretty unhappy with this lump of partially-digested food just sitting there like a lump. No fun at all.

I would point out that gels are essentially Gatorade (or other carb-containing sports drink) in concentrated form. This is why it's imperative to wash down gels with water or other non-sugared drink to avoid gastrointestinal upset. That's to say that, for all practical purposes, Gatorade = gel. If gels are ridiculous for short distances, then so is Gatorade.

Mostly, experiment a bit and do what works for you. Every person responds to nutrition differently, so there's no one-size-fits-all approach.

Don

My Training Log

2009 Races
May 17 - Cleveland Marathon (3:58:39)
May 24 - Buffalo Marathon (4:12:19)
June 27 - UltimateXC Quebec Edition "Half Marathon" (~19.26 miles: 6:20:30)
November 22 - Philadelphia Half Marathon

dougnl

232 posts since
Dec 16, 2007

8. Aug 11, 2008 8:15 AM

in response to: dwm082

Just to clarify, I never said anything about taking gels for short runs.

dwm082

1,017 posts since
Dec 14, 2007

9. Aug 11, 2008 8:36 AM

in response to: dougnl

Got it the first time, Doug. You said to consider gel for longer runs. I just thought I'd address the notion that Gatorade is okay, but gel is overkill.

Don

dougnl

232 posts since
Dec 16, 2007

10. Aug 11, 2008 1:35 PM

in response to: dwm082

Yep,. I figured that....was more clarifying for newbierunner.

dwm082

1,017 posts since
Dec 14, 2007

11. Aug 11, 2008 1:53 PM

in response to: dougnl

Thanks, Doug, for clarifying your clarification.

(Sorry, couldn't resist....)

Don

spicegeek

1,571 posts since
Jan 14, 2007

12. Aug 11, 2008 2:46 PM

in response to: Rschw

you have to do what works for you - I like to make sure I eat well the evening prior to a run and them eat nothing or very little - 1/2 a bowl of cereal or a banana , slice of toast - before the run. over 6 miles and I take gu at the 1/2 way point. over 10 miles I Gu every 4 - 5 miles. Some people don`t eat but drink gatorade of slug a gu before the run. I take gu because there are water fountains all over my route and they Gu is easy to carry - you may find you prefer gatorade.

If you are getting light headed or feel faint or weird toward the end of the run you probarbly need to get more food in before you start.

Find the Half Marathon Team on FACEBOOK

Rschw

52 posts since
Jul 23, 2008

13. Oct 4, 2008 12:18 PM

in response to: Driden

Ooops! Sorry it took me so long to answer back. I didn't quite understand the point thing and correct answer, helpful answer thing. Anyways, that was a great article you referred me to and very helpful website too. Thanks. R

gailsw

1 posts since
Aug 22, 2008

14. Oct 8, 2008 9:59 AM

in response to: Rschw

Even though so many people have chimed in about what they eat or not before running, here's my two cents. I started out like you, small distances at first and I went early. I did just fine with nothing to eat, wasn't hungry so I didn't eat (except I drank about 8 oz of water). For the slightly longer distances (5-8 miles) I started hitting "the wall". So I did start to eat a complex carb like oatmeal or whole wheat bagel with milk or oj. That helped a lot. Now, in addition, I do take a running bottle with water and packet of shock blox (I think that's the name). I still hit the wall, at 7+ miles, but I just push through it. Don't give up on that running. You'll figure what you prefer along the way, just don't let a few obstacles stop you - HAVE FUN!