I've completed three timed 5K races now and have learnt something new on each one! I enjoy the challenge, the new terrain and running with others.
It's been a bonus to get an accurate chip time and my last run was exactly 47 minutes, which was a faster time of 8 seconds on the previous run! I'm happy to keep these races slow.
As each of these races have been morning ones, and I tend not to eat in the morning, I run these fasted. I wondered what others do with their 5K runs? Do you eat before or not? Does it make a difference? Is there any science or studies about this?
If you'd share your thoughts I'd appreciate it! Thank you!
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SummerDark
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I made a one hour rule regarding my morning runs, if I finish breakfast at 7 o'clock I won't start my run until 8 o'clock, regarding afternoon runs, usually in the winter to avoid ice, I take a early lunch which I finish at 11:45am and start that run around 1:15pm which is 90 minutes later, hopefully most of the ice has gone by that time, in January this year the temperature was only - 1C when I ran a short 3K run at 1,15 pm but if I had ran it at 9am the temperature was - 5C, give yourself at least one hour before running after breakfast, I am not sure regarding any science studies.
There is a huge amount of study on this subject and a wider range of opinion. There are links to two of those on that linked post.
You have, whatever you choose to do, be already , all the time , having a healthy balanced eating regime, and of course great hydration.
There is of course, also, a section on this, in the pinned post, which I am sure you read before doing C25K...
Hopefully, you may get some replies where folk share their preferences... mine... since I began running nine years ago , ... a cup of tea and two digestive biscuits,.. about 6.a.m, and then I usually head out about an hour or so after.
PS
47 minutes isn't slow... it is just a happy pace for you, which is perfect
I did do a quick search and all that came up were several 9/10 year old posts... still interesting, but I wondered what had moved on since - if anything. Thank you for the link, I'll follow this up.
I've just realised why your post didn't come up in my search - I'm not a member of "Strength & Flex"!
Here is a good article in runners world that backs up Oldfloss advice.
I enjoy a little glass of fruit juice & some plain yoghurt before I set off and avo on wholewheat toast on return with a mug of my favourite coffee as a reward! ☺️
Okay... hungry now an just by chance... I do have an avocado in, and also by chance, no run day.. so... I think smashed avocado on thick toast, with a poached egg on top! Thanks you!
I'd personally eat (Belvita for me) before and leave it for 60-75 minutes. Especially if it was a race or time trial. I'd also warm up with dynamic stretches and a slow warm up run before I set the timer. This is really important to get your body ready. I have run fasted up to HM distance countless times but if it was a race, or for optimum performance, I'd choose to eat. Everyone has personal experiences and choices. Hopefully with time, you'll find yours.
I always used to run fasted for a 5K run and didn’t seem to suffer any ill effects! Having recently done a coaching program (my coach was studying nutrition) I followed her advice and started to have something light, like a banana, before I set out. If I’m doing a slow run, I wait about half an hour before setting out on my warm up. If I’m doing a faster run, or intervals, I wait for about an hour. Can’t remember exactly what the science is - she did explain and I remember ‘glycogen’ and ‘muscles’ as well as ‘recovery’! For longer runs of 75 minutes or more, I have a half portion of porridge and wait at least an hour. Absolutely agree with GTFC about the warmup run! I mix mine up with walking, jogging and a few strides - even for a slow, shorter run. Getting my body ready to run is as important as the run itself.
Some useful tips here Jools, thank you. I'd forgotten how good bananas are. I don't usually buy them but I will try as a pre-run treat. Yes, the warm-up... I've got lazy with it so this is a good reminder
When I run parkrun I'll get up a good 90 minutes before the run I have a small glass of water I generally have a banana and my secret to a great run I'm finding is a black coffee but everyone is different
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Do you think it is easier to run early in the morning or in the evening?
How do you know when you have run 5K? How to measure the distance?
Do you run in the morning or the evening?
How do you make yourself get up for early morning runs?
First 5k RACE tomorrow!!
