Runners diet

ciaramc7

I usually run in the morning before breakfast but have recently started running longer distances. I know I should be eating before long distances to keep energy levels but I'm not sure what to eat? I don't want to feel ill or get a stitch whole running due to eating before the run!
Anyone any suggestions or advice on eating before runs?

ThickMcRunFast

how long is long? (no giggity)

For things under 2 hours, you probably don't need anything (if you're getting enough nutrition in your daily life), but if you want to have something, a banana with some PB is good. Or toast. Or an apple or something. Its all personal preference.

Natalieruth13

I've heard that a simple carbohydrate such as an apple or banana is a good pre run snack. The simple sugar will give you fuel for your exercise. I Hope this helps

janejellyroll

If I run before a meal, I usually grab a handful of dried apricots and maybe a few almonds. It doesn't slow me down or leave me feeling hungry.

runnrchic

Friend me to see what I eat!

runnrchic

I do not consume calories during any race other than a full marathon. Before a half I eat a bobo's oat bar about an hour before (ran one on 3/1 and had a great race), only water during a half or below though. For long runs of 15+ miles I eat smarties and jolly ranchers.

slaite1

Very small handful of dried fruit, gummy bears, handful of pretzels. My stomach is touchy and simple is key.

When I do sprints in the morning I have half a cup of coffee and 1 piece of toast with jelly or 1/2 a protein bar from Aldis that never bugs me for some reason. I still need 1/2 an hour minimum to digest.

Leslie Bonci, sports nutritionist for the Pittsburgh Steelers (among other things-she's amazing and has awesome credentials!) recommends eating some carbs right before bed for an early run. Like a bowl of oatmeal, etc. I never tried it but can't hurt!

lovelylightz

I run in the morning too but I don't really consume anything other than water..I drink a whole bottle of water and go run..then wait a while have some tea and then food

rybo

You don't have to eat before running. Some people (me included) do very well running on an empty stomach, even up to my 20 milers. Play around and see what works best for you

glevinso

rybo wrote: »

You don't have to eat before running. Some people (me included) do very well running on an empty stomach, even up to my 20 milers. Play around and see what works best for you

I can't imagine doing this and still performing well though. I have tried fasted long runs and I have either outright bonked, or slowed way down at the end.

Generally I eat something very carby before a long run or long race. Like a big chocolate chip muffin or similar. During any run longer than about 90 minutes I'll bring a gel with me and eat it somewhere around the halfway mark. Sometimes I don't bother with it though, just depends how I feel. If I am going longer than 18, I carry a few with me and use one every 6 miles or so.

I would add, though, that I train for 10+ hour races, so fueling throughout the day is vital to being able to finish strong, or at all. For "short" (lol) races like marathons it *can* be less important to get fuel in regulr

jacksonpt

I generally agree with people saying you don't *have* to eat, but if you choose to eat, what you eat is largely personal preference. Personally, I like rice cripsy treats or 1/2 of a peanut butter and jelly sandwich.

IMO, if you're planning to run for more than an 60 minutes, be sure to have something with you just in case. Bonking sucks. Depending on your ability, intensity, and recent diet, you may be fine for 90ish minutes without food, but this is definitely one of those cases where it's better to have something and not need it than to need something and not have it.

peter56765

I typically do 4 to 5 mile runs. I just don't have time for anything longer. I drink water but never eat anything before a run. The few times I've eaten before a run have made me feel sick.

rybo

glevinso wrote: »

rybo wrote: »

You don't have to eat before running. Some people (me included) do very well running on an empty stomach, even up to my 20 milers. Play around and see what works best for you

I can't imagine doing this and still performing well though. I have tried fasted long runs and I have either outright bonked, or slowed way down at the end.

Generally I eat something very carby before a long run or long race. Like a big chocolate chip muffin or similar. During any run longer than about 90 minutes I'll bring a gel with me and eat it somewhere around the halfway mark. Sometimes I don't bother with it though, just depends how I feel. If I am going longer than 18, I carry a few with me and use one every 6 miles or so.

I would add, though, that I train for 10+ hour races, so fueling throughout the day is vital to being able to finish strong, or at all. For "short" (lol) races like marathons it *can* be less important to get fuel in regulr

I was able to perform well and even included the last 5 miles at just faster than marathon pace. Granted i didn't just jump straight into that. I'd gotten used to running w/o breakfast for many weeks prior as my mileage built. I'm not saying its gonna work for everyone but it can work just fine.

Now i also train for endurance hikes lasting 8-12 hours and would not even consider going without fueling before and during the event.

sjp_511

glevinso wrote: »

rybo wrote: »

You don't have to eat before running. Some people (me included) do very well running on an empty stomach, even up to my 20 milers. Play around and see what works best for you

I can't imagine doing this and still performing well though. I have tried fasted long runs and I have either outright bonked, or slowed way down at the end.

Generally I eat something very carby before a long run or long race. Like a big chocolate chip muffin or similar. During any run longer than about 90 minutes I'll bring a gel with me and eat it somewhere around the halfway mark. Sometimes I don't bother with it though, just depends how I feel. If I am going longer than 18, I carry a few with me and use one every 6 miles or so.

I would add, though, that I train for 10+ hour races, so fueling throughout the day is vital to being able to finish strong, or at all. For "short" (lol) races like marathons it *can* be less important to get fuel in regulr

Ditto on the first 2 paragraphs. I run half marathons quite often (I have done 30 total since I started running in 2008). I am slow (~ 12 minute/mile pace). I tend to either eat a Nutri-Grain bar (easy for when I travel for races) or an English muffin with PB. Like gelvinso, I use gels on my runs that are 90 minutes or more (which is 8 miles for me).

I also tend to eat at maintenance the days leading up to a half marathon and slightly above maintenance the day before. It really helps keep me from hitting the wall.