Eat or don’t eat?

[Foxyblue]

I start wk 5 next week and am thinking ahead to the longer runs. Up till now I run first thing in the morning when I first get up (around 7-7.30am) I never eat or drink before I go (I do make sure I stay really hydrated all day, run day or not though)

But I’m wondering if I’ll be setting myself up to fail if I attempt the longer runs on an empty stomach (I struggle with breakfast at the best of times, don’t usually fancy anything til after 9.00.) should I force something down first or will it be ok?

[packersruns Graduate]

Hi!

As long as you are hydrated you are fine on that part, but I think it depends on the person in regards to eating before or after. I personally have a banana half n hour before I head out which helps me quite a bit, but some people don't eat at all and go off pure adrenaline. Not sure which is necessarily better, but I just personally like to have something as that little burst of energy has helped me quite a few times

Hope this helps

[John_W Graduate Ambassador]

You'll be fine. Treat it like swimming - if you eat or drink a short time before you run, you risk getting a stitch and feeling bloated etc. A mouthful of something won't harm you though.

[IannodaTruffe Mentor]

I don't normally eat before a 12k morning run, although I do drink 500ml of water before setting out.

If you are eating a good, broad, well balanced diet you should be fine, as mentioned in the guide to the plan.

Experiment and find out what works for you, but you certainly won't be setting yourself up to fail if you don't eat before your run.

[UnfitNoMore Graduate]

I don’t eat. In theory we have enough glycogen in our muscles to cope with about 90 minutes of exercise (supplemented to various levels by body fat, depending on effort level). Marathon runners training to a time can bonk (hit “the wall”) when they run out of glycogen and can’t get enough oxygen in to burn fat quickly (complicated stuff, our biggest fat burn percentage of the day happens while we sit... sprinting doesn’t burn fat, different effort levels in between give proportionate fat burns)

Even an athlete with 1-3% body fat has enough fuel to travel 100 miles (not that I recommend trying this just now) so for a 5k you have enough fuel, and then some, on board all the time... the key is to be running slowly enough to burn less glycogen, which is why the 100m record pace is 1.7 or so times faster than the marathon one.

So, that’s a long way of saying that you don’t NEED to fuel your run. If you feel better with a little something, then a banana or similar an hour or so before can help.

[Foxyblue]

Thank you to everyone! I must admit I was hoping the answer would be that I didn’t need to eat as I think I would find that hard. Appreciate you taking the time to reply. This forum is a godsend!!

[Tipee Graduate]

This was on my mind too Foxy I dont eat before I go either and have been fine so far but was wondering about the longer runs so I'm glad you asked as I now have the answer 😀

[Oldfloss Administrator Graduate]

It will be fine..good hydration and a healthy eating regime mean that the fuel is there certainly for these running distances... well done you x

[RWgirl Graduate]

I’m on week 8 run 3 and I don’t feel the need to run before my early morning run so I wouldn’t worry about it.