Should I eat before running

[doggytail]

I do my run at 5.30am usually nothing to eat or drink dont think I could face anything at that time. A runner has told e I just eat first so I have bought some protein bars is this ok?

[Benben21 Graduate]

Following: this is a question I've asked myself too. I've tended to have a couple of pieces of toast with low-fat spread, and then go out about an hour later. However the advice I have had about exercising the dog is that I should leave at least 90 mins before letting her run around. So I wonder about the best practice for human beings!

[nowster Graduate in reply to Benben21]

Controversial view coming up: if you're an active runner, you don't need to be on low fat spread. Fats are part of the natural mix of energy sources in the diet.

Obviously anything taken in excess is going to be bad, but taken in moderation they're fine. There's also a school of thought that the low fat high carbohydrate diet that's been promoted since the 1960s is actually harmful. [Sorry, I'll put my soapbox away now.]

[Benben21 Graduate in reply to nowster]

I don't disagree! However I do have plenty of fat in my diet - I make the best salad dressing in the world with lots of olive oil - but I'm careful about how much I consume on a daily basis. My assessment of the diet I had last year was that I was consuming too much refined sugar and too much fat and so far that insight has seen me lose over 70lbs. There's at least half that again to go! If I were to change what I eat in the morning before a run it would probably be to switch to a hardboiled egg and maybe a slice of toast to go with it - good quality protein and not too much bulk!

[nowster Graduate in reply to Benben21]

A boiled egg (just on the turn between soft and hard) on toast is one of my favourites. I haven't had that for a while.

Refined sugar is definitely a problem. It pops up where you least expect it, too. That said, I'll happily have a few squares of dark chocolate without feeling guilty.

[Davidnotarunner Graduate]

I’ve been splitting my meal. Rice (carbs) pre run (hour or so before) then the meat and veg/salad post run. It seems to give me the energy without overfilling and feeling sluggish.

[nowster Graduate in reply to Davidnotarunner]

Starches are a good "slow release" source of carbohydrate energy. Rice, potatoes, or bread would all do in that role.

[nowster Graduate]

It depends on how long your planned run is.

If I'm doing 30 minutes or less, just a glass of water.

If I'm doing up to an hour, maybe just a large coffee (with milk) in me just before setting off.

Over an hour, at the very minimum a mug of coffee and a couple of slices of toast.

Over 90 minutes, all of the above plus I carry some jelly babies and hydration with me.

You're not going to get the benefit of anything you eat just before the run until about half an hour later unless it's simple sugars. Plus the exercise will reduce the bloodflow to the digestive system somewhat.

Protein immediately after a run is an excellent idea. You will have burned up some protein during the run and replacing it is important.

[IannodaTruffe Mentor]

For a C25K workout you don't need to eat anything other than a good broad based diet....... nothing extra is needed.

This is covered in the guide to the plan healthunlocked.com/couchto5...

[Instructor57 Graduate]

If it's an early run , 6am or even earlier then i don't eat anything , I just have a glass of water when I get up and then a cup of tea.

I did this on C25k and since on longer runs of 5, 10, 12 and 14k runs .

I then have breakfast afterwards .

If it's a later run then I have breakfast (often porridge) around 08:30 then run at about 10am or 10:30

Works fine for me 😁

[Speedy60 Graduate]

Personally, I would save your protein bars until after your run. I've run a half marathon on nothing more than a banana, but what I did do was load up on slow release carbs (wholemeal) the day before.

[Ian5K Graduate]

I agree. Exercise before eating. If you ever do a Saturday parkrun - and why not after C25k? - you’ll see they kick off at 9am. So I’m not eating a thing until 10am! S’alright though. 🙂

[GoGo_JoJo Graduate]

As already said, for a 30 min session, unless you're starving it really isn't a big deal. Longer sessions you need to see how you get on. Some people are comfortable running for ages with nothing, or "fasted", others absolutely need something, if not a full meal.

Every body is a little different so you need to find what works best for you. The danger of eating extra food especially "for" a short run is that you may not burn those calories off so it could be counter productive fitness-wise, or if you're watching your waistline.

Generally if you do want to eat first you want to look at complex carbs, saving protein specific snacks for post run, as these can help with recovery.

[doggytail Graduate in reply to GoGo_JoJo]

Thank you carrying a stone extra I dont need extra calories (get them from alcohol at weekends) x

[nowster Graduate in reply to doggytail]

The usual advice when doing C25K is to eat normally. You aren't going to burn a huge number of calories in half an hour of running.

[GoGo_JoJo Graduate in reply to doggytail]

That's the danger. It's so easy to think "but I'm going for a run... I've earned, or I need extra" when actually, sadly, a 30 min session might just about burn off at best... a kitkat 🤣 🙈

[Maz1103 Graduate]

I usually have something small like a cracker with almond butter because I feel sick if I don't eat . I also drink 2 pints of water during the night.

[Cmoi Graduate]

I'd have thought protein bars would be more useful after running, not before. Though as others have said, for C25K you shouldn't really need anything "extra".

I admire you for running at 5.30am, I'm not a morning person and there's no way I could manage that!

[Curlygurly2 Graduate]

Notwithstanding the fact the many here have pointed out you don't really need to eat before a C25K run, I don't see why a protein bar wouldn't be good....To my mind, anything that gives you energy would do...if, like me, you don't eat a lot of carb, a protein bar sounds good...I intend to try them for my longer runs that are coming up now, so let me know how it goes.

[over61andstilltrying Graduate]

Hello doggytail, As has already been said we all have to find what works for us. I also run early and so before breakfast. On my two short runs 30 minutes have nothing to eat on drink on my long run I may have a cup of tea. I do eat a low carb diet and have no feelings of hunger at all running 10km without breakfast. Of course if you eat, you then need to digest your food and so the early run will not be early! Happy injury free running to you. 😊🏃🏻‍♀️🌸