Query what to eat before and after a run

[CrazyBun]

Hello guys! I am trying very hard to get a balance of what to eat before I do a run to reduce my chance of cramps. I have also found out that runners trots is a thing 🙈 does this subside? What kind of things do you eat before a run that's not too heavy and what do you have following wa run to help with recovery and healing. I keep well hydrated before a run and it has helped to reduce the stitches/cramps. Thanks guys!

[Oldfloss Administrator Graduate]

Check this out...re fuelling your runs. healthunlocked.com/strength......

[ReyC Graduate]

I think it depends on when you are running as well. I only really run in the morning and aim to mainly drink water and sometimes have some granola or a banana.

I’ve found that my body gets used to the early morning runs and my bodily functions (ahem!) seem to align to make that less of an issue!

[Yesletsgo Administrator Graduate]

I'm a morning runner and only eat if I'm planning to do more than around 8K. If I do I'll just have some porridge and maybe half a banana 30-60 minutes before I set off. For the shorter runs you'll be fine as long as you had a decent meal the night before.

Normally I just have one cup of coffee (no more, don't want to activate 'things') and a few glasses of water. I'll often have a glass of beetroot juice too, it's supposed to be very good for runners, especially new runners bbc.co.uk/programmes/m0016ppn

As to runners trots, they seem to affect different people differently. Basically when you run it shakes up everything in your guts so that stuff that was only vaguely considering emerging might decide that now is the time, if you see what I mean. Best thing to do is to wait until you have had a poo before you set off, and if you start getting the urge along the way get home asap. Don't ask how I worked this one out 😂

[CiderWoman24 Graduate in reply to Yesletsgo]

Best description of runners trots I've ever read 😆 Thanks Yesletsgo !

[CrazyBun]

Thanks for that guys, it's good to know that other people share similar experiences. I will definitely try the beetroot juice in the future

[DJRichieRich Graduate]

Banana? Not to heavy. This morning before my park run I have porridge about an hour before? Just finished a bowl and doing a run at 9. Very warm this.morning need to keep myself hydrated also.

[Kirst13 Graduate]

Other people definitely get runners trots, but no-one mentions it until I do 🤣 I don't eat before short runs, have jam sandwich or toast and jam before long runs and I limit coffee to about one day a fortnight (I might have a few on that day 🤣). It helps, but not perfect every time, but my GP's suggestion was to give up running and I definitely don't want to do that. And set of spare clothes in my bagdrop for events, just in case. There was a useful link on here before, so a search for trots might find it!

[Cmoi Graduate]

Tbh I find it's not a question of what to eat, but when. I prefer to wait an hour after a meal before running.

I loathe morning runs. If I'm forced into them I'll keep them short (no more than 60-70 minutes) and won't bother eating beforehand, I'll just have a glass of water and maybe some orange juice.

Personally I'd read up on beetroot juice and weigh up the possible benefits and side-effects before taking it. The Australian Institute of Sport has a document here: ais.gov.au/__data/assets/pd...

[Yesletsgo Administrator Graduate in reply to Cmoi]

Thanks for the article @cmoi, very interesting

[Mossop0namission]

I don’t eat . Stretch shower then eat but I am on week five xx