question for the runners.....

I tend to run evenings once my little one is in bed but if the husband is out then not always possible. Today for example, i went this morning. I got up about 1h30 before and ate 200-300cal breakfast and then went (totally motivated for it)....straight away i could tell i wasnt going to do well. I felt 'heavy'.

This has happened to me twice now where i have tried to run in the morning after breakfast and really really struggled.

my question is....am i struggling because its hotter in the mornings compared to evenings...or does it help if you eat more calories? as when i go in the evenings i have usually had a 700 calorie meal a couple of hours before and often my whole days calorie limit and so maybe have more energy?
or is that not going to make a difference and i just need to accept im not a morning runner?!

its definitely not a motivation issue because i was 100% up for it and had planned to run 10k but only ended up doing 5k and even that felt like hard work. (i run anywhere between 2 and 4 times a week....more recently i either run 5km-if i don't have much time or 8km if i do)

Replies

annabel92

You should wait 2-3 hours before running after eating 200-300 calories - if you go straight away you can feel sluggish and it can give you stitches/cramps etc.

If you need to go in the morning, you can go on a run before breakfast, or if 'fasting' running is too difficult (especially if it's a 10km), you can eat something smaller like a banana, and have a proper breakfast after.

Of course, we will likely have more energy in the evenings, a few hours after eating.

scorpio516

More than likely its just due to not being used to it. I found that when I tried to run early, I was slower unless I was used to it. I always used to run in the afternoon. I ran after school or after work. Races in HS were after school.

As an adult, races are early morning. I found myself sluggish for the first few minutes. Then I started to run early in the morning, and that sluggish feeling went away eventually.

RhiAndy11

oh! you think it would be better to go before eating anything at all? interesting. il try that. thank you

stanmann571

As above, try either a lighter breakfast, or running fasted.

10K is right there on the cusp of where you need something for fuel. But not much.

If a Banana works then that's probably good too.. You'll want something with some carbs, but definitely don't want to eat enough to get bogged down.

JustSomeEm

When I run in the morning I usually don't eat first unless I'm going to be running for an hour or more. If I eat I struggle on the run. You could try running before eating and see if that works for you. But as other posters have said, if you're not used to doing it in the mornings, that could be the issue.

As a side-note: If I'm going on a fasted run, I'll usually take water and/or fuel (I like sports beans for fuel) with me - but that's just what works for me.

Jthanmyfitnesspal

I agree with @annabel92 and @scorpio516: First, at most-- eat something very light and a bit sweet, such as a banana or a small glass of orange juice. Second, give yourself time to acclimate to running in the morning. I don't do it regularly and I find it hard as well (although I always aspire to it)!

I am new to running, and I am constantly surprised to find that I can't predict my energy level until I'm a mile in. Sometimes, I struggle to keep going and have to walk some (I hate that), sometimes I feel like I can keep going for miles (which is awesome). The outdoor temperature is a big factor.

TavistockToad

when i run on a morning, if i am only doing a couple of miles i would go fasted. for further (10k plus) i eat a bowl of cereal an hour before i go out and am fine.

RhiAndy11

thanks everybody! this has really helped. if i have to go morning i will try just eating a banana and see if that helps! and hope that i just get better at morning running too.

Thanks

maryjaquiss

I also normally run in the mornings (I also have a small child and a husband who tends to get back at the point I am ready to have dinner and wind down for the evening!) but I do find myself feeling fresher in the afternoons. I don't know if it's because I've got more of the day's calories behind me or if it's just because I've benefited from more sleep!

I don't actually tend to get affected too much by eating breakfast beforehand. If I'm running beyond 45 minutes (or if I'm planning some hard intervals at 40-45 minutes) I will have a cereal bar or a banana first, just to get a bit of sugar in me.

I've only worked out what works for me by experimenting though!

rybo

Try not eating breakfast before you run

Joanna2012B

I run fasted in the morning and I love it. If I am out for a longer run ( over 12 kms ... or 7.5 miles) the most I will eat is a half a banana. I would feel sluggish eating 200-300 right before a run. The morning should actually be cooler than the evenings.

RhiAndy11

well when i say morning....i mean 10am. i work shifts so i dont need to get up ridiculously early. i would prefer to wait til evening given the option! but if i have to go in the morning im going to try going on just a banana and on nothing and see which is better!
i really thought i would need to have eaten more calories! so im glad i asked.
Thanks!

skonger

I prefer to run on a empty stomach in the morning, I'm an evening runner as well but if it's first thing in the morning, I run on empty.

deannalfisher

I tend to run fasted in the am, and done up to 15 miles - although starting at 6miles, I do liquid carbs (tailwind) - but if I'm doing this, I make sure to have some carbs before bed (bowl of cereal) which seems to help

MobyCarp

I'm an outlier. I eat a full breakfast before running in the morning, even if it means I have to get up an hour earlier. However, there is typically a time lag between half an hour and an hour from breakfast to when I'm actually running; more on race days.

But really, each runner has to experiment with food and running in the morning and find what works best him or her. One size does not fit all.

DX2JX2

I run first thing in the morning on empty, only water beforehand (but stick to distances below 10K). If I feel like I'm dragging on any particular morning I'll have a banana for some quick energy to get me started. I also found that it's really helpful to start your workout playlist on the song that gets you moving the most. It always helps me to blow out some of those morning cobwebs (my embarrassing go-to is still JT's "Rock Your Body", has been for like 10 years now).

I would try it a couple of times to see if it gets any easier to manage but keep your pre-meal nourishment to simple sugars or something else that won't sit like a rock in your stomach. It's very possible that you just had one of those days...

spiriteagle99

One issue may also be that your body needs more warm-up in the morning before the run feels comfortable. If you've been active during the day, it isn't hard to get going for an afternoon or evening run. If you've been stationary for a while it can take longer. Also think about hydration before your run. You may be more dehydrated in the morning.

I always eat something before my runs, but I'll wait a while before I go out. For a shorter easy run I seem to have less problem, but longer runs mean I need to wait at least 1 1/12 hours before running. OTOH, if I just have a banana or glass of juice, I'm good to go immediately.

Hoshiko

I wonder if circadian rhythms have more to do with stuff like this than we think. If you're not a morning person in general, I think it can initially be a struggle to feel good on morning runs. Personally, I can experiment with sleep and food and caffeine as much as I want, but early morning runs just never feel as solid as afternoon or evening. I put up with it for races and when work interferes but it's always kind of blah.

Someday I'll run one of those night marathons and probably crush my PR.