Any runners out there ?

imustbegood

Hi

Wonder if you can help me - few questions from a newbie

What are the best things to eat pre and post running ? I know I should eat a meal up to 2 hours before running - but do any of you have a snack or soemthing to help with your run before you go out? What are the best things to have after a run?

I am on a mission to lose weight - so cant accommodate too many calories

Have completed the C25K programme and have done my first 5k race - am finding it really hard to keep at 5k tho - I seem to be running 4-4.5k in 20-22mins mainly but finding it very hard at the end - how did others overcome this?

Thanks for any help

Felesina1

I'm just starting out running, but like any cardio you need more carbs before you run and more protein after you run. I like cereal (brown rice crisps or Chex), 40 cal almond milk and fruit before I work-out, and Muscle Milk Light shakes (100 cals) afterwards.

poseyj88

For snacks I often have a banana or kashi granola bar about 1.5 hours before I run. Not too many calories and easy on the tummy.

And it sounds like you need to build up your endurance. You seem quite speedy already but just can't make that final push. Drop your speed by about 2 minutes/mile (aka, if your regular pace is 10 minutes a mile drop to 12) and push out to longer distances... 3.5 or 4 miles. It is a challenge to keep yourself at a slower pace, but it will help with that last bit. During a run like this you should be able to have a conversation with someone next to you, and not be totally breathless.

Good luck!

zowgati

I find protein after a run is good for recovery, and carbs beforehand is good. I run early most mornings and just have water before I go and then have a protein shake for breakfast. I have porridge or peanut butter on toast/muffin maybe once a week for a change and have pancakes and fruit for sunday brunch before doing a longer run (15km+)- a treat I look forward to all week! I think it's important to eat to run rather than running to eat- if your body isn't adequately fuelled you will get tired, sick, injured.

fromaquasar

If I'm hungry right before I run I eat peanut butter - a spoonful straight is about 100 calories but sits in your stomach well and keeps you full and energised without being uncomfortable.

As for the 5k thing maybe try a different focus so it isn't all about that - for me I found a big hill in the middle of a park and each time I ran I would run around it and then as far up the hill as I could without stopping, then I would run down, so I became fixated on getting the whole way up this hill and not on my distance anymore.

Think about how far you have come, how hard it was to run even 2k when you started, and now its not hard till 4 - 5! That is a massive improvement. Running is all about persistance - the more you do it the easier it gets, so even if you are struggling I promise you if you keep pushing it one day you will look back and struggle to remember when you thought 5ks was hard.

33runnergirl

I'm training for the Marine Corps Marathon in October. During the week for my shorter training runs I do not eat before my run (AM runs). Saturday for long runs (8 miles+) I will eat a banana and two Nutrigrain waffles about an hour before I run. This seems to be something tha really varies from runner to runner, just experiment and find out what works best for you.

imustbegood

On my lat run I had tea and then rain about 1.5 hrs later and seemed to have more energy - time before i ran when I should have eaten as otherwise it would hvae been too late to run and I found the run really hard am guessing that I need to eat something before I go. Thanks for the tips guys