Energy ideas please

[Babsicles]

Well yesterday I managed an 8 mile run but was tired after it so I don’t think running on one cup of caffeinated coffee ☕️ pre run is enough for the longer distances

I head out early morning so only have around an hour between getting up and heading off any ideas to give me energy would be appreciated

[AnnieW55]

My early morning runs are always on an empty stomach (dinner around 6pm on Saturdays, run starting any time after 6) but with a mug or maybe two of tea, the distances vary running up to HM. I eat relatively low carb generally and switch into fat burning mode - of which there is plenty in the body as long as not underweight.

But after 8 miles or longer it's not too unusual to feel a bit tired, eating quality protein and carbs as soon as you have cooled down and stretched is a priority.

Are you refuelling while you are out there?energy bar (homemade can work out cheaper), dried fruit, gels even jam sandwiches - tiny ones, not "door steps"😀

If you do need breakfast before you go out you need to give yourself more time for anything substantial ie porridge but you could try a full or half banana or some toast/bagel.

Good luck with your GN run

[Babsicles Half Marathon in reply to AnnieW55]

I don't refuel while I'm running so I shall carry a gel with me next time and see if that helps I do fuel up with an an energy bar once I've cooled down

Thanks for the advice I'll try that extra cuppa too

[roseabi Ultramarathon]

Have something to eat as soon as you get up, something you like eating, maybe not too fatty (for some it doesn't go down well). People often like a banana, porridge, toast etc. I like a bowl of granola, or a bagel with peanut butter if I'm going very far. See how you feel on the run, I'd suggest starting off slowly, no sprinting. Experiment

[Hillrunner2201 Marathon]

I run early morning and have dried figs and few walnuts with coffee. The amount depends on the distance I'm running. I'm hungry when I get back but it's enough for runs up to about hm distance.

[GaryB1966]

It hasn’t been my custom to eat before my runs but I recently got a tribe box and started to have one of their bars about 45 minutes before running my longer runs (usually 10-14k). I noticed a marked difference in my energy levels so you could check them out, here’s a link...

wearetribe.mention-me.com/m...

[ju-ju- Marathon]

I am building back up to these distances and I always get up early and have food otherwise I get really dizzy. Worth taking something and some water with you too.

[Decker Ultramarathon]

I’ve been wondering about what combos work the best for longer runs too. On Fri morn I had a coffee and a bowl of oatmeal before I headed out and then a few bites of a Cliff Protein builder bar during and after 17k and it felt just about right.

[misswobble Marathon]

Porridge. You have to run on good fuel. You fuel up your car for a long journey 🙂👍

[Rignold]

Are you eating enough overall? Exercise fatigue is usually a matter of not eating enough or sleeping enough. I would suggest having a good amount of protein before you go to bed so you are not depleted when you wake up. I eat a large pot of Greek yogurt before bedtime which gives me plenty of energy for a 6AM workout.

I would exercise (hah) caution with resorting to gels especially on shortish runs. They are vile stuff and not good for your digestion at all.

[Babsicles Half Marathon in reply to Rignold]

Thanks for the tip. Being vegan greek yoghurt is out but I will boost my protein intake the night before my next long run and catch a few extra zzzz's too then I can see it it makes a difference.