Eating Before Running?

[Manco]

Hi there. I'm starting week 4 tomorrow. I run early mornings before breakfast. I have a small price of banana and half a glass of water beforehand. Is this generally a good idea? Any alternative suggestions? Thank you.

[K8nno Graduate]

Sounds absolutely fine to me. I generally run in the evenings, but won’t eat within 4hrs beforehand. I don’t have anything before a Parkrun. Everyone’s different though.

[Manco in reply to K8nno]

Cheers - good to get a nod from a graduate!

[AlMorr Ambassador Graduate]

I don't see anything wrong about that Manco, that looks like a nice healthy light meal before your run.

On a Saturday morning before I run at parkrun I also take a light breakfast, it is finished more than two hours before I run.

[Manco in reply to AlMorr]

Appreciate the endorsement - thank you. Doing my local Parkrun is my initial goal in doing C25K!

[Hidden]

😃 I had a bad experience after eating an egg and bacon sandwich 1 1/2 hours before a run-definitely not recommended 🤢

[GoGo_JoJo Graduate in reply to Hidden]

Yea, anything greasy isn't a great idea! 🤣

[Manco in reply to Hidden]

Thanks for sharing - I'll be sure to avoid the temptation 😉 But a sausage and egg muffin would certainly be a real post-run reward for me - after a suitable cool down period of course!

[Hidden in reply to Manco]

You don’t need that sausage! Just the egg would be a perfect post run body healer 🥚

[GoGo_JoJo Graduate]

Sounds good 👍🏻😁

It really is whatever works for you, it also depends on the duration of the run so as you progress with your running remember to review and adjust if needed 👌🏻

[Manco in reply to GoGo_JoJo]

That seems like really good advice - thank you 🙂

And how long a cool down would you advise, before eating anything more substantial?

[GoGo_JoJo Graduate in reply to Manco]

It very much depends on the run duration and the effort put in. I would imagine that after a 30ish min session you're ready for your breakfast which you can pretty much get stuck in to straight away.

There's actually a 30 min window after exercise in which your body can better absorb nutrients for muscle recovery, which is why people often have a protein based snack or shake following a hard workout/run.

Only you know how hard you've worked but if you get to a stage where you're really feeling the effects the following morning after a run (and you definitely did your cool down and stretching routines) you might want to consider upping your protein intake in that window up to as much as 20g.

It really is trial and error though until you get to know what your body is telling you.

[Manco in reply to GoGo_JoJo]

Really appreciate the further advice, GGJJ. That's hugely helpful!

[Buddy34 Graduate]

Your banana and water sound good. Everyone is different so you do what's right for you. For me I run at 10am and have 2 weetabix with banana at 8 😊

[mrrun Graduate]

Short runs, as little food as possible. A banana, some tea or water, maybe juice, a toast, or boiled egg, anything that you like. If you hydrate well with at least a few litres of water daily (but not before the run), your body will carry you to 10k, no probs. Then you experiment. Longer distances will need more fuel but also a longer gap between a meal and a run. You learn as you go.

[IannodaTruffe Mentor]

If it works for you, then fine.

Have you read the guide to the plan? healthunlocked.com/couchto5...

[Manco in reply to IannodaTruffe]

I've dipped into it a few times and have found it really useful, thank you.

Last night, ahead of W4R1 I went to the link about the mental aspect of running, which helped get me in the right sort of mindset.

I totally agree on the major part that mentality plays in running. As it indeed does in most of not all sports too.

[Astra5 Graduate]

I have a handful of muesli 2 hours before going out if I go out in the morning. It seems to work for me however I would not recommend less than 2 hours.

[poohbear2608 Graduate]

That’s my favourite way to go! It’s enough to sustain me on my C25k + stamina run.

[Jemmawoody Graduate]

I’m a morning runner and I don’t tend to eat before I go out. I do make sure I drink water though, usually at least half a litre. What you are doing sounds fine too, as long as it works for you then keep doing it

[Sparkey5000 Graduate]

I’m an evening runner generally and I tend to eat my main meal an hour before. This is contrary to what the experts say and causes disbelief amongst many but it is what works best for me. I find I can keep going for longer and food isn’t occupying my thoughts. Like everyone says everyone is different - experiment and see what works but if it’s working for you now I’d stick with that.

[SpeedMaQueen Graduate]

I have done all my runs except for one first thing in the morning which for me is 5.30am-6am so I drink two glasses of water and go. Now it’s too dark to run before work I had a go at running straight afterwards- so four hours after a bowl of soup and some fruit. It was probably the hardest, most challenging and uncomfortable experience I’ve had since starting out on C25k! I think it’s all very personal so if what you are doing works for you, go with it and the advice in the plan. Happy running!

[Manco in reply to SpeedMaQueen]

Definitely with you on finding the early morning runs less punishing. I pretty much know that I won't run if I try to fit it in after work. Would you advise against running in the dark then?

[SpeedMaQueen Graduate in reply to Manco]

I live in the countryside so very little in the way of street lights and some very fast cars on our narrow country roads - I have a torch, a very loud running top and a flashing collar but I am investigating getting a treadmill!

[Manco in reply to SpeedMaQueen]

I completely understand why now. I'm fortunate to live on the edge of town. Street lights come back on at 6am. So I can probably get away with a high-viz jacket and a head lamp! Stay safe.

[SpeedMaQueen Graduate in reply to Manco]

Thank you! So far my biggest risk has been scaring off wildlife....deer and rabbits mostly! 🤣🤣 Happy running!

[Ellcee1958]

It’s called fasting cardio and the way to go if you want to lose weight if you do any cardio exercises before eating you burn fat not the carbs you have eaten ie cereal or bread.

[Manco in reply to Ellcee1958]

Thanks for calling this out, Ellcee. That's actually quite important for me to know. I certainly could do with burning off some fat from my midriff!

[Bluepup1 Graduate]

I always think, do what works for you - just like most of the posts say - we’re all different so what works for one....see you on the podium 🤗 x

[The_Fat_Controller Graduate]

I have soda bread and potato bread, fried egg, two sausages, bacon, tomato, mushrooms and black pudding. all washed down with a large mug of tea. But that's only as a treat once in a blue moon 😂. Before a run I usually just take a small glass of water. I run early in the morning, have another glass of water when I get back, then breakfast after a shower and shave. Even if I've taken too much water before a run I find it uncomfortable so I tend to err on the side of caution. On the other hand my son usually goes for a run in the evening after his dinner, something I wouldn't even try.

[backintime Graduate in reply to The_Fat_Controller]

ahhh soda bread <3

[SteveJoh]

I think lots of us eat light before running. Personally, if it’s only an hour until my run, I have half an energy bar (ChiaCharge) about 100 calories, or if it’s two hours, I eat boiled eggs and a slice of toast. You don’t need to worry too much about fast carbs (banana is fast) if you’re going to run, as your body will use these first. Good luck!

[backintime Graduate]

I run on an empty stomach - I get reflux if I run with food still in my stomach

[ToniMax]

I find a glass of water is good, but I dont like eating before I run. It just repeats. I have my normal porridge after my early morning run. X

[Fauvemarin]

This is not an easy question to answer as research suggests running on empty is largely a function of what you expect to do in your run

(runnersworld.com/advanced/a... .

Consider getting at least some carbs prerun (a bagel with nut butter is often suggested), but definitely make sure you eat breakfast somewhere in the morning.

[Fluffytum]

I have a cup of tea and some water. Apparently, there was an article recently saying a cup of coffee before exercise is good. I've not tried that yet as can't facing missing out on my morning cuppa.