5K morning races - do you run fasted?

[SummerDark]

I've completed three timed 5K races now and have learnt something new on each one! I enjoy the challenge, the new terrain and running with others.

It's been a bonus to get an accurate chip time and my last run was exactly 47 minutes, which was a faster time of 8 seconds on the previous run! I'm happy to keep these races slow.

As each of these races have been morning ones, and I tend not to eat in the morning, I run these fasted. I wondered what others do with their 5K runs? Do you eat before or not? Does it make a difference? Is there any science or studies about this?

If you'd share your thoughts I'd appreciate it! Thank you!

[AlMorr Ambassador Graduate]

I made a one hour rule regarding my morning runs, if I finish breakfast at 7 o'clock I won't start my run until 8 o'clock, regarding afternoon runs, usually in the winter to avoid ice, I take a early lunch which I finish at 11:45am and start that run around 1:15pm which is 90 minutes later, hopefully most of the ice has gone by that time, in January this year the temperature was only - 1C when I ran a short 3K run at 1,15 pm but if I had ran it at 9am the temperature was - 5C, give yourself at least one hour before running after breakfast, I am not sure regarding any science studies.

[Oldfloss Administrator Graduate in reply to AlMorr]

Loads of research out there, Al... and lots of differing opinions... a healthy eating and hydration routine as you know, is the key

[SummerDark Graduate in reply to AlMorr]

Thank you for these tips AlMorr. I do have some evening 5K runs coming up and will remember to leave enough time after eating and before running.

[Oldfloss Administrator Graduate]

Loads and loads of posts on this... Including this one for last week. Take a look at past posts: too

healthunlocked.com/strength...

There is a huge amount of study on this subject and a wider range of opinion. There are links to two of those on that linked post.

You have, whatever you choose to do, be already , all the time , having a healthy balanced eating regime, and of course great hydration.

There is of course, also, a section on this, in the pinned post, which I am sure you read before doing C25K...

Hopefully, you may get some replies where folk share their preferences... mine... since I began running nine years ago , ... a cup of tea and two digestive biscuits,.. about 6.a.m, and then I usually head out about an hour or so after.

PS

47 minutes isn't slow... it is just a happy pace for you, which is perfect

[SummerDark Graduate in reply to Oldfloss]

Will do - thank you

I did do a quick search and all that came up were several 9/10 year old posts... still interesting, but I wondered what had moved on since - if anything. Thank you for the link, I'll follow this up.

I've just realised why your post didn't come up in my search - I'm not a member of "Strength & Flex"!

[Annieapple Administrator Graduate]

🍏runnersworld.com/beginner/a...

Here is a good article in runners world that backs up  Oldfloss advice.

I enjoy a little glass of fruit juice & some plain yoghurt before I set off and avo on wholewheat toast on return with a mug of my favourite coffee as a reward! ☺️

[Oldfloss Administrator Graduate in reply to Annieapple]

Okay... hungry now an just by chance... I do have an avocado in, and also by chance, no run day.. so... I think smashed avocado on thick toast, with a poached egg on top! Thanks you!

[SummerDark Graduate in reply to Annieapple]

Ohh yes - favourite coffee reward after!

Great article - I've picked up some good suggestions about hydration here.

Thank you!

[Annieapple Administrator Graduate]

😆 Very yummy & nutritious with the added egg !!

[GTFC Graduate]

I'd personally eat (Belvita for me) before and leave it for 60-75 minutes. Especially if it was a race or time trial. I'd also warm up with dynamic stretches and a slow warm up run before I set the timer. This is really important to get your body ready. I have run fasted up to HM distance countless times but if it was a race, or for optimum performance, I'd choose to eat. Everyone has personal experiences and choices. Hopefully with time, you'll find yours.

[SummerDark Graduate in reply to GTFC]

I'll try a small snack an hour before, and see if it makes a difference. Plus the warm up reminder is very important thank you

[Jools2020 Graduate]

I always used to run fasted for a 5K run and didn’t seem to suffer any ill effects! Having recently done a coaching program (my coach was studying nutrition) I followed her advice and started to have something light, like a banana, before I set out. If I’m doing a slow run, I wait about half an hour before setting out on my warm up. If I’m doing a faster run, or intervals, I wait for about an hour. Can’t remember exactly what the science is - she did explain and I remember ‘glycogen’ and ‘muscles’ as well as ‘recovery’! For longer runs of 75 minutes or more, I have a half portion of porridge and wait at least an hour. Absolutely agree with GTFC about the warmup run! I mix mine up with walking, jogging and a few strides - even for a slow, shorter run. Getting my body ready to run is as important as the run itself.

[GTFC Graduate in reply to Jools2020]

Spot on Jools2020 👏👏👏

[SummerDark Graduate in reply to Jools2020]

Some useful tips here Jools, thank you. I'd forgotten how good bananas are. I don't usually buy them but I will try as a pre-run treat. Yes, the warm-up... I've got lazy with it so this is a good reminder

[Tessie66]

When I run parkrun I'll get up a good 90 minutes before the run I have a small glass of water I generally have a banana and my secret to a great run I'm finding is a black coffee but everyone is different

[SummerDark Graduate in reply to Tessie66]

Thank you. Bananas are now added to my grocery list for next week

[Tessie66 in reply to SummerDark]

Try the black coffee as well see if that helps

[SummerDark Graduate in reply to Tessie66]

Thank you - I will!