To eat or not to eat?

[Wannaberunner20]

Good morning everyone I was just wondering what everyone’s thoughts are on eating before or after a run.

I’ve always ran on an empty stomach but am struggling with pushing forward at the moment. I can run 5k without too much fuss but seem to struggle going much further. I’ve tried the magic plan and the nrc

I have ran 8k before but this year I feel like I’m stuck doing 5-6k

I was wondering if maybe eating before might help?

And if so what to eat and how long before??

Sarah

[SueAppleRun Graduate]

Hi Sarah, I mostly run empty but half a banana half hour before a longer run helps, and always drink loads of water, hydration can make a huge difference.

[Wannaberunner20 in reply to SueAppleRun]

Thanks for your reply. I’m definitely thinking I may not be drinking enough also!!

[SueAppleRun Graduate in reply to Wannaberunner20]

If you aren't used to it, drinking extra takes a bit of effort, I struggle some days but it's worth it if you can 😁

[nowster Graduate]

On longer runs I have had a couple of slices of wholemeal toast about an hour beforehand and not suffered ill effects.

I certainly wouldn't run immediately after a substantial meal.

Routine hydration is essential, with top ups as needed during/after a run.

nhsinform.scot/campaigns/hy...

I wouldn't bother taking any water with me for anything that's under an hour, unless it's a heatwave.

[Wannaberunner20 in reply to nowster]

Thanks for your reply. I think I definitely need to drink more. It sounds like that would have big benefits to me. Sometimes I just have a cup of tea and a few swigs of water before I go!

[nowster Graduate in reply to Wannaberunner20]

I'll often have a small glass of water before setting off on a run. What you don't want is a large quantity of fluid sloshing about in your tummy.

What I can't understand is those folks who run with a water bottle in one hand. It doesn't take much for me to feel unbalanced when I run, and carrying something heavy like that off-centre would definitely unsettle my stride.

[Jools2020 Graduate]

I always used to run fasted on runs up to about an hour. Then I had a coach for 6 months while I was recovering my fitness after illness. When I started doing speed intervals she explained about the importance of nutrition before and during and after runs, although I realise that there are divided opinions on this. I was won over by her explanations. I began to have something light to eat about 45 minutes before all my runs and I have noticed the difference in my stamina.

For runs up to an hour I’ll have a small banana beforehand. For a 10K or longer run I’ll have a half portion of porridge and take nutrition with me - usually Tailwind powder mixed with water. Or a fruit jelly sachet that has a few calories and electrolytes. I’ll also pop some jelly babies into a pocket. I take water with me and try to remember to keep hydrated the day before. I don’t get thirsty often - even on a run - so it’s something I have to force myself to do. You can experiment and find what works best for you.

I’ve found that this all helps me not just during my runs but also recovering from them afterwards. I need to eat soon after I get home, too - as well as drinking some more water and/or finishing off my Tailwind drink. The best runs are the ones you recover from 😊 ready to go on the next one!

[Wannaberunner20 in reply to Jools2020]

Thanks for your reply. It’s all very helpful.

I think I may try half a banana before and definitely get chugging the water too!!

[lincolnoldie]

For my first three years of running, I mainly ran pre breakfast before work with just a glass of water prior to leaving the house. I retired at the end of May last year and now have breakfast first and them run about 2 hours later. Running before breakfast I was like you running 5 -6 k. Within 4months of running after breakfast I had run my first 10k without any problems. Running before or after breakfast I always have a glass of water before leaving the house. The few runs I do pre breakfast I do find more difficult.

[Wannaberunner20 in reply to lincolnoldie]

Ooh thanks for this, that’s really interesting!!

I’m definitely not drinking enough and thinking I need to eat something small before and see if it helps.

I have to get up and go, if I leave it too long I’ll talk myself out of going!

Hope your enjoying your retirement!!

[lincolnoldie]

Enjoy your run, I am going out later.

[mrrun Graduate]

Nutrition choices are complex, and we are all very different which doesn’t make it any simpler. I write blogs about running and you may find this one useful:

runmrrun.com/running-nutrit...

I personally can’t do empty runs. I can have a big breakfast, wait for a few hours and then run. What l eat will depend on the type of run l am preparing for.

Hydration is equally important and the key is to experiment and find out what works for you. It’s good to listen to other runners’ experiences but it’s not a good idea to simply copy them.

Take your time, try different approaches and you’ll get there. 😀

[Wannaberunner20 in reply to mrrun]

thanks so much for the link, very informative!!

I’m definitely trying different methods I think my usual cup of tea and water just wasn’t cutting it especially on those hot days!!