Morning runs

madcow132

Hi All,

Due to work and other commitments I want to dedicate my pre-work time to running. This will be roughly 0615-0715 I am relatively new to running and am using Zen Labs 10k app. I am currently up to 3x (15 minutes running 1 minute walking) which to many sounds little but to me it feels a massive mental mountain each time! Usually I can go running with minimal issues but this morning I woke up and felt incredibly lethargic and hungry. Based on everyone’s own experiences:
• Do you eat before runs (if so what and how long before)
• Is there any scientific benefit to running on an empty stomach?
• If I do work out before breakfast is it useful to eat more carbs for the previous evening meal, or will the benefits of this have worn off over night?

I appreciate everyone is different but it’d be good to hear your experiences and advice
Thank you! 

ACSL3

1. I don't eat beforehand but that's personal preference. I get nauseated if I have something in my stomach when I start running. Other people feel nauseated if they don't eat. Trial and error will tell you if you should eat and if so, what to eat - from what I've seen most people have food that's more carbs but maybe someone who does eat beforehand can say. If it's a long run I take GU and have it somewhere along the way because I will get hungry if I'm going more than 8 miles. I do definitely drink water before heading out though - usually a full glass.
2. From what I've seen the studies are inconclusive or show no difference
3. I've never thought about carbs specifically. I just try not to eat something that will upset my stomach. For me that means staying away from spicy foods, having only a half serving of alcohol, and no dairy (lactose intolerant). Again this will likely be trial and error to figure out what helps or hurts.

EvgeniZyntx

• Do you eat before runs (if so what and how long before)
- sometimes, food, 30 mins before.
• Is there any scientific benefit to running on an empty stomach?
- there is evidence for and against. Doesn't matter, do what you like.
• If I do work out before breakfast is it useful to eat more carbs for the previous evening meal, or will the benefits of this have worn off over night?
- doesn't matter, given the distances you are running.

tl;dr - what matter's is that you feel comfortable doing it your way, eat before or not, run.

Clarewho

I often go out and run at that time and I don't eat or drink first, if I did I'd have to wait a while for the food to digest so that's not happening. Don't worry about one bad run - sometimes they go well, sometimes they don't. It doesn't mean you didn't prepare well, although if you woke up hungry that's not ideal. Hydration is going to more of a factor than food. As others are saying, for that sort of distance you don't have to do anything special, just listen to your body and do what seems to work for you.

dewd2

There is some evidence that running before eating is useful when you are training for long distance racing (half or full marathons or longer). For those who are just running for fitness or just starting out, it makes little difference.

Everyone has off days. If you have off days more than good days, don't be afraid to experiment.

madcow132

Thanks everyone, it's good to get some feedback on your experiences. I will try the next couple of times and if I am still feeling rubbish I will mix it up and try a light snack such as half a banana 30 mins before

Clare-good point I had an unusually salty dinner so it could have been a hydration issue. I hadn't thought of that.

amyn73

I have been having the same issue. I am a short distance runner (3-4 miles a day), and i had a great run this morning. The difference? I made a breakfast that included protein, dairy, carbs, and fruit. I felt awesome!! I'm definitely going to continue eating a well-rounded meal each morning and see if it helps.

jacksonpt

EvgeniZyntx wrote: »

• Do you eat before runs (if so what and how long before)
- sometimes, food, 30 mins before.
• Is there any scientific benefit to running on an empty stomach?
- there is evidence for and against. Doesn't matter, do what you like.
• If I do work out before breakfast is it useful to eat more carbs for the previous evening meal, or will the benefits of this have worn off over night?
- doesn't matter, given the distances you are running.

tl;dr - what matter's is that you feel comfortable doing it your way, eat before or not, run.

Agreed.

Let personal preference be your guide. Try running on an empty stomach for a few weeks, then try eating before for a few weeks and see how things go. Bad runs will happen, so try not to make any snap judgements based on 1 or 2 workouts.

robininfl

1. I run before I eat anything. Or drink anything, since i had so many kids. I drink a big glass of water before going to bed, pee in the morning, run. Drink a big glass of water when I get home.

2. I don't think it matters, as far as exercise benefit, or weight loss or anything, until or unless you start running so far that you need to fuel during the run. I am fine with up to an hour no problem.

3. I feel much better if I have a good supper the night before, no not carb heavy specifically, but not skipping dinner, not just having popcorn or a yogurt because I am not hungry. Even if I am not hungry I have to eat supper if I am running in the morning, or the run will feel like crap.