3-4 mile AM runners-do eat anything first?

muddyventures

I usually prefer to eat something small about 15-30 minutes before I run. Most often, a plain bagel. That and a glass of water and I end up feeling considerably better on the road.

I usually do something like this, but certainly I run on empty at times. The only time I notice a problem is if my weeks overall have been low in fuel and or water. If my overall week is looking good it doesn't make too much of a difference.

myfitnessnmhoy

I cycle 14 miles in hilly terrain to work in the morning (takes about 45 minutes to an hour, so probably similar to a 3-4 mile run) and I absolutely eat a little something (single slice of bread with cream cheese, small amount of oatmeal, something in the 100-200 calorie range). Otherwise my glycogen stores start out lower, and the hills end up being a LOT steeper for some reason.

I also refuel with a carb-and-protein snack afterward.

Go with how you feel, but I'd encourage you to experiment with a tiny snack at least and see if it works for you. If not, you're fine as long as you are drinking water and snacking or having breakfast afterward.

emgirls

Hi, funny you ask this morning. If I;m running in the morning I usually run after a few sips of juice and nothing to eat. This morning I woke up starving so I ate a small bite of something and eneded up in pain at mile 3...CRAMPS on my right side. It took a while to go away. Also, I could feel my breakfast snack jumping along with me for the frist 1/2 mile, it was a little uncomfortable. .
But in the evenings when I run I HAVE to eat...I ususally wait 45 min to run after having something light usually a 1/2 banana and a slice of cheese, otherwise I don't have the energy to run and end up walking the whole way.
You just have to try it out yourself and see what works. Good luck.

ChaseAlder

I run 5 miles to work and 5 miles home almost every shift and I never eat before I leave. I try to have something at the station to eat for breakfast, or I put breakfast in the car (A travel mug with creamer in the bottom, a bagel, and cream cheese usually) before I leave... my husband leaves for work about an hour after I leave for my run (we work in the same complex) and I just grab my stuff out of the car once he arrives in our parking lot.

MassiveDelta

I think you probably should eat something...Yes its a shorter distance but you have to remember your body has had nothing for 5-8 hours. You literally are empty. You need to start playing with some options, small nutritional things before running about 10-15 min prior. it doesn't have to be a lot 100-200 cals. Your body will thank you and you will feel better. Stomach issues can arise when its something that doesn't sit well with you early in the morning or from the vigorous exercise. so experiment with different things. Some fruit some, toast, a donuts ok a half a donut, coffee with cream and sugar.

LilRedRooster

I wake up ravenous, so I like eating something first thing, but that's regardless of whether I run or not. I usually have oatmeal, and I've never had issues, unless I go with something like dairy, because dairy NEVER works well with running.

Honestly, for 3-4 miles, it won't make a big difference for you to eat. That's not a long distance, and your body has enough stores glucose to manage that without extra food. Unless you're overall calories are too low, or you've done too many miles during the week and your muscle stores of glycogen are depleted from that, you shouldn't have any issues.

kls13la

I usually eat a piece of string cheese and drink some water.

mlb929

I never eat anything, even before my 20 mile runs. My stomach just doesn't process it well. I eat a gu or two on the run, but I take them over a long slow time, nothing instant, and then I can't eat for hours afterwards w/o feeling sick then too.

contingencyplan

Supposedly if you do any form of vigorous (not moderate) exercise without a store of nutrients in your system you'll cannibalize your muscle along with the fat which is not a good thing. I don't know how much truth there is to it but it makes sense and for that reason I would never do any form of what I would call exercise (I don't do moderate activity and I wouldn't call it exercise if I did) on an empty stomach.

I do know that people who depend on coffee to get them going tend to become less tolerant of solid foods in the AM.

I don't know about other people but I cannot go for more than 2-3 hours without putting food in me anyway. If I go longer than that without some nutrient intake I start to get dizzy, light headed, and my fingertips become numb and shaky. I also keep a protein bar on me at all times just to satisfy this urge when it comes.

mindidily

I usually don't eat. I feel sick if I do. I just drink some water and it's what works for me. I will eat some fruit and yogurt or something afterwards.

Duck_Puddle

It's a matter of what works for you. I eat something regardless of distance-because I am hungry when I wake up not to "fuel" me for the run. I can't run on an empty stomach, others can't run with anything in their stomach. Try stuff out and see what works for you. If you are good not eating before your run-why start messing with something that works?

Iluvchopsticks

Just figure out what works for you. Some people handle eating before without any problems and others don't, just experiment until you find the best formula for your body and workout. I usually eat a piece of fruit and a cup of coffee before an am run. I find that if I don't eat something to take the edge off my hunger I get nauseous during a workout. Anything more than that requires at least an hour to digest which I don't always have. If I want something more substantial I might have a piece of toast with pb/banana.

LilRedRooster

Supposedly if you do any form of vigorous (not moderate) exercise without a store of nutrients in your system you'll cannibalize your muscle along with the fat which is not a good thing. I don't know how much truth there is to it but it makes sense...

That doesn't make sense at all, especially since muscle tissue cannot be rebuilt once destroyed; existing muscle tissue can only expand, because fibers can be increased, but the muscle cells themselves do not undergo mitosis, so they cannot regenerate once broken down completely. It would not make sense for a body to break down cells that cannot be regenerated.

Besides, the body is smarter than that; it just used that muscle, and your body does not break down or atrophy cells unless they are not used, or you are in a severe starvation state and have no other resources long-term. So unless someone is on a severe caloric restriction for several months and running very long distances, the body will not catabolize muscle tissue that's being used, because tissue catabolization is due to chronic misuse and malnutrition, not a "Whoops, I went out on my run without food, and now my body is eating muscle" kind of thing.

cowgirlslikeus86

I don't hardly ever wake up hungry. Between 8-11am I have 2-3 cups of coffee with a little cream and once in a while I'll have a chobani Yogurt or a couple bites of a peanut butter Clif bar and then I run around 11 or 12.

I use to run an an absolute empty stomach because of cramps but you can train your body to get over them. Start with eating things that are solid i.e, Whole wheat toast, oatmeal, peanut butter, rice cake, et cetra. Then work your way to things like a banana, apple or a whole hearty breakfast. You just gotta get use to it, if you are hoping to run with a full belly.

kaybelmore

General rule is if you're not up for a few hours, and you are not working out more then 60-90 minutes you will not deplete your stores too much. Just stay hydrated.

♥Amy♥

I run first thing when I wake up in the morning (anywhere between 4:45 and 5:30am). I run anywhere between 4-6 miles (6.2 being my farthest so far) and have never had anything to eat or drink beforehand. I know that I can't drink anything because I will have to stop and pee and I figure food would have the same (or worse) effect on me. I'd just do whatever is comfortable for you