W7D2 Eating before the run

smittybuilt19

So it's getting late in the program. I finished W7D1 yesterday, only running 2.3 miles. 2.3 miles is incredible and I am so happy about that, however some C25K programs say, 25 minutes or 2.5 miles. I'm concerned since I didn't complete the length in that time. I run first thing in the morning on an empty stomach. The few times I have ran after eating, a slice of bread or small handful of trail mix, a couple of times and feel more like throwing up than when I don't eat.

My question is, have any of you folks that run first thing in the morning, generally on an empty stomach, found that later in the program it was necessary to eat a little something to maintain your energy level? If so, what were you able to "keep down" when the run gets tough? And do you think my not eating is hindering my pace and energy?

Sorry for rambling I hope someone can decipher this post. Thanks ya'll!

tikafly

I usually have a small yogurt, piece of fruit, or a caffeinated drink (on an otherwise empty stomach) about 30 minutes prior to my morning runs. My energy level suffers if I don't. I eat my morning protein afterward.

smittybuilt19

^^ Thanks! I do keep yogurt at home, might have to try.

Laurayinz

I'm not sure 25 minutes is supposed to = 2.5 miles, it's just whatever measurement you want to use. Heck I can't even do 2.5 miles in 30 minutes and I'm almost done with W9! I've got some work to do in that department, for sure.

If I run in the morning, it's often just coffee, maybe a banana beforehand. For protein, I eat Greek yogurt, Nugo bars, or maybe a PBJ.

smittybuilt19

I'm not sure 25 minutes is supposed to = 2.5 miles, it's just whatever measurement you want to use. Heck I can't even do 2.5 miles in 30 minutes and I'm almost done with W9! I've got some work to do in that department, for sure.

If I run in the morning, it's often just coffee, maybe a banana beforehand. For protein, I eat Greek yogurt, Nugo bars, or maybe a PBJ.

Thanks for responding. I've been using C25K from Zen Labs and W7D1 suggests 25 min. or 2.5 miles. I know it's more about finishing the time than anything, I was just a little bummed when I went back to measure the distance and I was 2 tenths short.

How long do you eat before the run? I may be making myself sick from running too soon after eating. Even a slice of bread makes me wanna hurl.

Laurayinz

Probably at least 1/2 hour before, nothing big either. After, maybe 1/2 hour at least, by the time I log my numbers here, guzzle a drink, send a few texts, drive home, possibly get a shower...

LeonnieH

I run in the morning and cannot eat anything before my run otherwise like you I feel sick, usually towards the end of the run where I've been pushing myself to the end. I get up around 6.45am, have a cup of tea and a glass of water, by 7.30am I don't drink again - I run at 8.30am. I feel that I do perfectly fine on an empty stomach, but I am a person who is not much of a morning eater, I often skip breakfast as I don't "feel" hungry until around 11am. I have run at lunchtime before and I felt fine but made sure I had an early breakfast so there was a good 3 hours since eating before my run.

My pace was very slow whilst doing C25k but in the last week or so it's started to pick up and I'm getting quicker. I finished C25k this last Saturday so officially this week I'm a graduate of the programme. I really think eat or don't eat according to what makes you feel the most comfortable during your run and honestly don't worry at all about speed yet, it will improve at the end of the programme. Make sure you do drink and eat after your run though as you'll need to refuel your body

AsellusReborn

That would require a 10min/mile pace and a lot of people going through the C25K can't do that - I'm up to running 6 miles, my next longrun scheduled for 7 miles, and I still don't even approach a 10min/mile pace - I'm super happy to get sub 12min/mile pace. Don't worry about the distance and speed yet - while I know (from personal experience, as I'm sure some other users here can attest, haha) that it is hard not to feel like you're too slow and not as fast as you "should be" the reality is that you want to build up the amount of time you can run before you start worrying about how fast you run it. Speed will come with experience and logging lots more miles - running further for longer stretches.

To put it in perspective, you're running 5.52mph (instead of 6) - my fastest paces tend to be 5mph You're doing GREAT. I would guess the "or 2.5miles" is for people who are running for distance and not time - so for me if I was running 2.5m I would be running that instead of 25 minutes...does that make sense?

smittybuilt19

That would require a 10min/mile pace and a lot of people going through the C25K can't do that - I'm up to running 6 miles, my next longrun scheduled for 7 miles, and I still don't even approach a 10min/mile pace - I'm super happy to get sub 12min/mile pace. Don't worry about the distance and speed yet - while I know (from personal experience, as I'm sure some other users here can attest, haha) that it is hard not to feel like you're too slow and not as fast as you "should be" the reality is that you want to build up the amount of time you can run before you start worrying about how fast you run it. Speed will come with experience and logging lots more miles - running further for longer stretches.

To put it in perspective, you're running 5.52mph (instead of 6) - my fastest paces tend to be 5mph You're doing GREAT. I would guess the "or 2.5miles" is for people who are running for distance and not time - so for me if I was running 2.5m I would be running that instead of 25 minutes...does that make sense?

Thanks for the encouragement! I understand what you're saying, and I should have realized that when I read the workout plan. It says "25 minutes" or "2.5 miles," not necessarily 2.5 miles IN 25 minutes. Today was great! I ended up going 2.5 miles in 29 minutes. I can't help but laugh at the fact that I couldn't jog 60 seconds 7 weeks ago!

AsellusReborn

You're welcome, and congrats on the awesome run. You are really going great

I realized I never answered the original question you asked, because I got sidetracked by what my mind decided was the bigger issue, lol!

For me it depends. I have run fasted and do fine. If I eat I like to give it 90 minutes before I run if it's something light - an apple and a tbs of pb or a banana, or even on days I am planning to run far I've done a cinnamon roll (not a normal part of my diet, but my husband made them. Mmmmm...)


If I ate something heavier - like this past Saturday we went out to eat and I had chicken marsala - I didn't go running for 5-6 hours and only had water in the intervening hours. (Mostly because I felt SO. FULL.)

From what I have read what you eat won't really impact your running until you're running for over 2 hours and even then some people don't start eating during runs until they're at 10+ miles. Your muscles store glycogen and you should be good to go for at least an hour and a half to two hours, though YMMV - everybody's body is different and if you tend to crash without food in your stomach during regular activity you might have better luck eating before hand. There's no right or wrong way to do it - experiment and do what feels better to you.


Though I really don't recommend eating heavy and running shortly thereafter. A friend of mine threw up early into her run that way

NatashaRuz

I'm a morning runner too, and I don't have anything other than a cup of coffee before running. The few times that I've run later in the day, after eating, I've felt really sick and had a harder time running (a much shorter distance).

My pace is not fast though. I doing about 15 minutes to 1 mile, or a little less. I figure I'd rather concentrate on endurance at this point, but the food question has been on my mind too. Have my first 5K next month, and it's at 4pm.....not sure how that's going to go, but I figure I need to start getting some afternoon runs in to begin practicing for the time difference.

snarky

Congratulations on hitting that mini-goal. I am right there with you. W7D2 at 2.41... I mean really? so close. I hope that I blow it out of the park like you. Thanks for the inspiration!

smittybuilt19

^^ Thanks so much!