It might just be me but since I’ve started doing longer runs- I’m increasing my big run by a 1km each week- I feel starving and thirsty the next day! Is this normal? Or just me 😉
I’m at 13km and am working up to a half marathon in next couple of months 👍🏻🏃🏽♀️
Running has different effects on each other, usually after longer runs most people are a bit hungry and thirsty, a bit strange that you are still feeling like that the next day, perhaps eat and drink a bit more the same day as you run, good luck for your HM training
Thanks 👌 It’s maybe partly due to me still eating a Slimming World plan. I have lost 6 stone and am now at my target weight. I need to find the right balance of carbs and food to balance my exercise with my food intake ..
As you build up your km’s try fuelling on the run and replacing the calories you are burning.My pace, distance and heart rate all very slow,modest and low so no need to use techie stuff.But the programmes exist on garmin watches eg.
Many more experienced folks on the forum on this subject.
Make sure you are always well hydrated.
Atb.🌟👏👏⚡️
Thanks. I’ve never brought drink or snacks with me but maybe now I’m running more than 90mins and doing 13km+ then my body maybe needs energy 👌
Yes definitely! Plus you’ll need to carry liquid when the weather gets warmer. When I first got to about 14km, that’s why I knew I should be fuelling. Preempt it though. Don’t wait till your flagging to fuel. Do it around the 8k mark at first.
Mr E used to often run 10+ miles. He never felt the need to take food with him, but was often ravenous the next day. I too eat SW style & notice an appetite increase after a longer ( for me) run or a 20 mile + cycle ride. I just eat more but still sticking to the SW style healthy eating style. 😄
Funny you should ask that question. I am just building up distance after a spell of IC. I did 8k today and I am ravenous! Snag is, I decided to lose a bit of weight this month, as in a 6lb target, so the house is devoid of anything tempting to get my teeth into!! Maybe I am just lacking willpower. I will be interested to read the responses. 🍔🌭🍗🍟
I only keep healthy snacks in my house now!! I made a nice BLT pesto pasta to snack on in the fridge 
I am usually super hungry the day after a long run, and I don't think it's unusual. For me this happens after much longer runs, but I suppose your 13 could be my 20+, if you see what I mean!
Yep. 13km is the longest I have ever ran.. I started C25K last spring, realised I loved running, did 10K in last Autumn and now aim for half marathon in June 🏃🏽♀️
Yes it is normal to be more hungry and thirsty after long run days especially while you are trying to find that calorie balance. And I would imagine the slimming diet would make this even more needed. After longer runs, I like to have a second breakfast, usually a bit more substantial. I’ve read nutrients are most valuable within 30 min of your big effort. It’s wise to try and take in some nutrients during your run as Al pointed out. Roughly every 7-10k beyond your first 10, or whatever feels right. Everyone is different and now is the time to experiment with fuel that helps rather than hinders you. As you gain distance and experience the food balance will likely shift again.
My appetite disappears immediately after a long run but I do drink my home made chocolate milk* as soon as I come home (I’ve read that it’s the perfect post-run fuel as it contains all the nutrients we need and is easy to digest).
But the next day I’m really hungry and that’s when I make an effort to get the calories in. I do drink loads of water though.
Make sure you’re well hydrated all the time but especially leading up to your long run.
* two teaspoons of good quality cocoa powder (eg Green and Black’s) and some vanilla essence or cinnamon. I’ll sometimes add half a banana too and eat the other half because a whole banana makes the consistency too thick.
Well done on keeping going with your running and increasing distance 💪👍😃. Your fantastic weight loss too 👍
I lost just under five stones and eat completely different now.
You’re burning lots of calories now so your emphasis has shifted. You are fuelling exercise now and sustaining energy on the longer runs
Drinking water throughout the day is advised. Get into the habit of it. You’ll feel better for it and it aids digestion
Have a good, sustaining breakfast on run day I have porridge oats made with water, little bit of salt and a blob of nut butter for a bit of added protein
I take a couple of energy bars on longer runs and usually start eating an hour in as that’s the time you’re energy stores are depleted Eat sooner rather than later! There’s a recipe pinned on the right for Peanut Power Bars 😃😋
I aim to have food ready for my return from the long run. Plan ahead so you can get something down you quickly. Something nutritious and healthy It’s what I think about while I’m running and I really look forward to it 🙂
I think you’re feeling hungry as I reckon we still burn calories post run for quite a while. I certainly can eat for England post marathon 😁. Get some healthy choices organised so you don’t flag
Good luck 👍
Yeah I found when I started running upto 13m I needed to fuel during the run and after. Once my body adjusted I could do 13m just on a coffee and porridge pre run....then a proper brunch after 🤣
My last HM - which wasn't a full on race to be fair - I ran without breakfast. I decided maybe I had been 'imagining' my need for porridge ahead of the long run, but that's a good point - maybe my body has simply adjusted to the distance. It was certainly more convenient than cooking, cooling and eating porridge then waiting for it to be fully digested 😅
Absolutely! I've been ravenous a day or two after a long (more than 90 minute) run, even with eating normally. Running for that long burns up about a third of your normal daily intake of calories.
My weight had stabilized after C25K, but since doing longer distances it's started dropping a little again. (There's still a bit of tummy fat I could comfortably lose.) And that's without consciously changing anything about my diet. In fact I might be eating a little more than I used to.
Yes that’s normal. You might benefit from a protein shake after. I like SIS rego.
I find I get to about 22k before I need to have refuelled whilst running (i.e. breakfast is enough to get me through an HM). Do need water though.
I think it very much depends on where you are in your running journey. I would properly flag after 7-8 miles when I first started running. But now I’ve trained my body to use fat for fuel and could do a half with no fuel but that’s taken me 3 years to get to that point.
Before I started C25k, I was power walking 10k, 6 to 8 times a week so I'd started before I started, if you see what I mean?
I’m also starving the day after a long run, for me (only started C25K 7 months ago) anything over 10K wakes the hunger! I eat after my run but am normally not hungry. But the following day I could eat 3K cals and still be hungry (I track cals). Glad I’m not alone in this lol
Absolutely. I don't have much appetite straight after the run, but the next day I'm ravenous.
Yes, I normally find a long run will kill my appetite_or just put it on hold till the next day! I was ravenous after my recent HM...
Thanks all! Seems an interesting topic 👌🏃🏽♀️ I’m going to try bringing a few sweets with me on the run, and start to drink more water alll the time 👍🏻
Big Day Tomorrow
Tomorrow is the big day! 
First run after Covid 👊
Wet & muddy trail run - gotta keep running as I have the London Winter Run next month -