Eating before/after a run

[Ianastarter]

Hello, I'm in week 3 of C25K and doing OK. At the moment I'm fine with water and 1/2 banana before a run and other half with porridge/nuts/blueberries/skimmed milk when I get home. I'd like to try other options. What works for you, and makes you feel (a) energised for a run and (b) fit for the rest of the day. Cheers!

[IannodaTruffe Mentor]

Welcome to the forum and well done

on your progress.

I only drink before an early morning run.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

[Ianastarter in reply to IannodaTruffe]

Many thanks! And apologies for the delayed reply. I picked up Covid soon after I sent this message and (having recovered) am just re-starting C25K. Many thanks to the essential reading link - I didn't know this existed. Thanks again. Ian

[nowster Graduate]

As I run first thing in the morning, it's just a glass of water and straight out. I eat when I get back. Others, like you, have half a banana.

If you're running for an hour or less, you shouldn't need much more than that.

If it's later in the day, I'll try not to drink much in the hour or so before running (to reduce the likelihood of pit stops) and not eat for at least 2 hours before running to prevent nausea.

Your running energy will be partly in the muscles themselves and some will come from the glucose and fats in the blood, converted by the liver.

[Ianastarter in reply to nowster]

Many thanks! And apologies for the delayed reply. I picked up Covid soon after I sent this message and (having recovered) am just re-starting C25K. This is really helpful guidance, thank you. It sounds like we have a similar metabolism. Thanks again. Ian

[nowster Graduate in reply to Ianastarter]

It's an odd thing this running. It seems to have put my metabolism back about 20 years. I used to be able to eat anything and not put on an ounce. I ate well over this Christmas, yet my weight didn't change at all.

[Hidden]

Gotta be weetabix and a cuppa 👍

[Rennur Graduate]

Half a glass of orange juice A glass of water and a quick visit to the loo, just in case. If it's the morning.

For evening runs no food two hours before (well maybe a cheeky biscuit- I mean some fruit of course.)

[Ianastarter in reply to Rennur]

Many thanks! And apologies for the delayed reply. I picked up Covid soon after I sent this message and (having recovered) am just re-starting C25K. I like your style of minimal food input, There is so much guff out there about pre and post eating, and so it's great to read feedback from folk who do well with little 'input'.

[B1GK9 Graduate]

I am another first thing in the morning runner, so it is out the door and into it with no food and eating when I return. Currently I am only running for 25 mins so I suspect that is inside the window for fasted cardio to use the fashionable term and doesn't count as long duration. I suspect things change as time gets longer but someone more experienced than me will have to help out for that.

[Ianastarter in reply to B1GK9]

Many thanks! And apologies for the delayed reply. I picked up Covid soon after I sent this message and (having recovered) am just re-starting C25K. Many thanks for this feedback. So many reflect your sound advice which conflicts with all of the guff about pre and post eating. So, I will continue with eating very little before a run. Thanks again. Ian

[HeavyFoot Graduate]

Tea before the run. A weird savoury breakfast afterwards. Strangely, running cuts my appetite and often I realise at 10 pm that I haven’t eaten at all.

[HeavyFoot Graduate in reply to HeavyFoot]

Whoops. 10 am!!

[Mummycav Administrator Graduate]

Hi...I just drink water before I run in the mornings and if I do run in the Eve I never run within an hour of eating at least...otherwise I feel it all the time!! Can’t bear the thought of a food washing machine 🤢

[Ant50 Graduate]

Hi. When I run in the morning I just have water before I go, but when I get back I have plain natural yoghurt with a sliced banana with a small amount of honey and finally granola on the top. I find this makes a really filling breakfast which keeps me going for the day. I also read somewhere that plain yoghurt is meant to be good for muscle growth/strengthening but I have absolutely no idea if that is true or not. Great you are back to running !