Fuel for running

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Replies

  • alanlmarshall
    alanlmarshall Posts: 587 Member
    It's also far more important what you ate the day before than what you ate 2 hours ago.
    I've run some of my best 5K times on an empty stomach.

    Exactly right for runs less than about 11 miles. For longer runs fueling close to or during the run can become more important.
  • rassha01
    rassha01 Posts: 534 Member
    I am a new runner, can currently run for 28 minutes straight. During my runs I am able to breathe fine but my legs get really tired and I push through it to complete but it is really becoming a struggle. I run right after work before I eat dinner so I am wondering what the best fuel is to get me and my tired legs through the runs a little easier. When and what should I eat/drink prior to running. I am hoping to keep whatever it is at or under 200 calories if possible. Any suggestions or advice will be appreciated.

    I would suggest slowing down and limiting the days/week that you are running to 3-4. Give your legs some time to recoup if you are just starting. Also, some nice long stretching after a run will do wonders for leg pain. And one last tip that works for me is a little bump of protein after running to help the muscles heal faster.
  • jlcl119
    jlcl119 Posts: 51
    I like a piece of fruit about 45 minutes before I run.

    How's your water intake? For myself, if I'm not hydrated enough, I can't run regardless of how well-carbed I am. I need to make sure my water intake stays high, 8 glasses before I run (though nothing 1.5 hours before hand) as well as 4 while I run. And this is every time.

    Maybe you're the same way, maybe not. Either way, something to think about.
  • natalie412
    natalie412 Posts: 1,039 Member
    It could also be that some runs are just like that for any number of factors: not enough sleep, not enough food, higher temp\humidity. I have done runs many times fasted for 15 or more hours, and had no problem (up to around one hour runs). Not that it would hurt to have a little snack if you think it would help. Also, another vote for making sure you are well-hydrated. I don't drink during runs, but I make sure I drink a lot all day.
  • HeatherBittner
    HeatherBittner Posts: 296 Member
    Bump for all the great advice.
  • daniellemm1
    daniellemm1 Posts: 465 Member
    Thanks again everyone! You all had great suggestions/advice for me. I did eat a banana an hour before and slowed my pace a bit and was able to complete my run tonight no problem. I guess I just need to keep at it and it will become more natural for me. I will take all of your advice and encouragement as I continue to run!!!
  • blues4miles
    blues4miles Posts: 1,481 Member
    When I started C25k a couple years ago, hydration had a WAY bigger affect on my running than what I ate. You shouldn't really need to "fuel" to run 30 min / 5k. Maybe not even 1 hour / 10k. In fact, I have to make sure I don't eat very much prior to any running. Making sure you hydrate day before, and then all day long, is going to make a big difference. Especially as summer is here and temps are heating up. Happy running!
  • 55in13
    55in13 Posts: 1,091 Member
    I tried something new (to me) last night. My running shorts are gym shorts with pockets and are loose enough that I won't crush something in the pocket. I peeled a clementine, separated the sections and put them in an open sandwich bag in one pocket. I ate it during an 8 mile run, just popping a section into my mouth every mile or so. I think this is going to become a regular habit.

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