Nutrition and tips for early morning run please - Couch to 5K

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Nutrition and tips for early morning run please

So last night I completed week 5 run 2 which means tomorrow is the dreaded week 5 run 3. Actually I’ve been reading some of the posts regarding this run and they are helping me with the positive mental attitude so thanks to all those who have gone before and taken the time to post.

I normally run in the evening so have a day’s worth of fuel in me already plus the stresses of a working day which I think also helps to fuel me. Tomorrow though, my run will be at 10.00am. I’m not much of a breakfast person and only have a yoghurt at most. I’m guessing this won’t be enough for a 20 minute run. Any advice about preparing for a Saturday morning run gratefully received.

The reason I’m changing the time of day is that my work run a wellbeing program for employees. Various classes and activities that are all free or very cheap and includes a Saturday morning C25k so not only am I running in the morning, but also doing it in daylight in front of others. Yikes!!!

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I run before breakfast. I have to-date run as far as 10 miles without eating. We are all different, but as long as you ate well the day beforethen 20 minutes would probably be fine.

Although, saying that I get up and run. I think that if I didn't run till 10am I would eat some toast first. Eat something light and easy to digest, at least an hour beforehand.

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Thank you Whatsapp yes 10.00am isn’t quite first thing but in terms of my eating it is early in the day. I have an awful habit of eating more as the day goes on. 😳 I’m thinking a slice of toast after I’ve walked my dogs and before I run will be manageable. Thank you!

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Check out the link in the FAQ post by IannodaTruffe ..lots of info about nutrition and our runs there:)

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Thank you Oldfloss. There is so much info on here, it can be difficult to find it all without people like you giving us a pointer!

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You are very welcome😊

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Always check out the FAQ POSTS, which you will find under Pinned posts in the right hand column.

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Maybe it’s time you became a breakfast person. It’s a good habit to have

I have to eat before I run. I have run a 10k on empty as I hadn’t planned on running that far. My legs just stopped! Literally they were finished.

White toast, buttered, with peanut butter and or jam, is quickly digested and makes great running fuel. I know wholemeal is best but we are talking what digests quicker

A banana if nothing else 👍

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I like Moma instant porridge ( I know...real porridge made with hot milk is much nicer) but its instant and warm and filling... The one with cranberies in is my favourite...😊xx

* other brands of porridge are available😉

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'Just' a yoghurt will be fine. 20 mins really isn't that long. You have enough energy (in the form of glycogen) to fuel you for about 90 mins.

But make sure you have it at least 1 hour before you run. And don't worry too much about hydration. You'll be fine!

Good luck!

John

PS Your body is actually ready for this, but your mind isn't necessarily. W5R3 is a mental test more than anything. Go for it!

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I would say exactly the opposite of the advice above: always worry about hydration. Hydration is the most important factor in your run. You need to have drunk about 3 litres of water the day before you run for your cells to be properly hydrated.

there is no need to eat before your run at all. There is no need to have breakfast at all. That whole 'breakfast is the most important meal of the day' old wives tale has been long since debunked. You can wait and have your first food of the day post exercise without worry, if you prefer.

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Ha! But really.... hydration for a 20 min jog? Surely just a cup of tea or a glass of water 1 hour before is fine.

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Anything you drink an hour before is going to be in your stomach, not in your muscle cells. No you do not need to specially hydrate for a 20 minute run but of you have not drunk sufficient water the day before then you will be dehydrated - your muscles will be dehydrated and whatever it is you are doing will be a damn sight harder. If you doubt this, try going for a 20 minute run the morning after getting drunk and see if your performance is improved.

You need 3 litres of water a day to stay adequately hydrated.

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I run in the morning and save my breakfast for afterwards. I’ve managed as much as 18k before eating and was ok, but I had made sure I’d eaten properly the previous evening and drank plenty of water that evening too.

I only drink a cup of tea in the morning before running. Any more than that and I just need the loo midway round the run. 😂😂

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Other than being well hydrated, I believe fuel is a very personal thing. I do not function well at all if I do not have breakfast. I have always had quite an early breakfast and find I ‘sink’ without it. I do recognise what works for me may not be what others find works for them.

So; i hydrate every day not just run days.

if I run before 9am, I have a drink and then run.

If I plan to run after 9am, I have a small bowl of porridge and half banana at least an hour and half before I run. It works well for my needs.

There is a similar debate about fueling on longer runs. Many say you don’t need to unless you are up to HM or so. But I am a slow runner and it takes me well over an hour to run 10 k. Because of that I have found that for runs of 7k plus I need to think of fuel on the run. I thank our Tomas for recognising this from one of my very past posts 👍🏼. It may not be so for others, but for me it is the reality. Dates are my fuel of choice......

And yes, I do eat properly at all times so it’s not about what I have eaten previous day. It’s the knowledge I have built about my own body and what it needs as I have moved through my running journey. We are all different. The important thing is that you learn about your own needs.

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Wow! I did it! So normally on a Friday night I have a few glasses of wine. Whilst I didn’t abstain last night I did halve what I normally drink and drank plenty of water. I had a banana an hour before the run and gave myself a good talking to on the way to the run, reminding myself of everything I’ve read on here.

Yes I did get a few voices in my head around the 9-10 minute mark and I was starting to flag, but I told myself that I needed to keep going to give my body chance to kick in with oxygenating my muscles etc and it worked. My legs were a bit wobbly on the 5 minute cool down walk but only for a few seconds. Wow! I’ve just run for 20 minutes. Ok it was very slow but... I think there maybe a runner in me! Happy happy happy.

Thank you to everyone who replied to my post.

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Brilliant! You did it!

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Brilliant, well done!

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Fabulous!

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Brilliant 😄

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