Fuel for running
daniellemm1
Posts: 465 Member
I am a new runner, can currently run for 28 minutes straight. During my runs I am able to breathe fine but my legs get really tired and I push through it to complete but it is really becoming a struggle. I run right after work before I eat dinner so I am wondering what the best fuel is to get me and my tired legs through the runs a little easier. When and what should I eat/drink prior to running. I am hoping to keep whatever it is at or under 200 calories if possible. Any suggestions or advice will be appreciated.
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Replies
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I tend to eat some nuts and a piece of fruit about 1.5 hrs before my evening runs. I've also tried PB sandwiches, though they didn't agree with my stomach as well. Whatever you choose, make sure its light but sustainable and that you eat it in plenty of time so it doesnt come back up during your run.0
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Simple carbs (like white bread, white rice, pasta, and the like) taken an hour before works. Three tablespoons' worth of table sugar 15 minutes before works as well. If your legs are still sore, then it's not due to lack of energy, it's just that the exercise is currently too intense for them. Just take a couple of extra days to rest, then run again.0
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Thanks to both of you for responding. I packed some extra fruit and nuts to eat at 4 so hopefully I will be fueled for my 5p run. I already have quite a bit of breads in my diet so I'd rather not add more right now but will try it if the fruit and nuts don't work. My legs aren't sore they just get to feeling exhausted like they have no more energy left to keep me going. I run T/Th/Sat so I think I am getting a good amount of rest. I will monitor that though.0
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I agree with the foods mentioned. Also, maybe try running in the morning on the weekend. That might let you push through your "wall". I tend to do better in the morning.... less heat and humidity & fresher legs. Good luck!0
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I've been using Cyto Carb for a while. Its just pure complex carbs. 210 calories 52g carbs 2g sugar. I just mix it in vitamin water zero and goto school.0
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Some fruits, although high in carbs and sugars which are great for a pre-run snack, are also high in fibre. I would choose your fruits carefully, otherwise you could suffer GI issues on your run. For me, apples and pears do not agree with my stomach before a run. Bananas are a great option, and very easily digestible for most people.0
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...then it's not due to lack of energy, it's just that the exercise is currently too intense for them. Just take a couple of extra days to rest, then run again.
This is actually my first instinct. That your muscles are just too tired and sore before you start your run, so its hard to finish. How often do you run? When you are first starting out, you might want to run every other day, and don't increase your miles more than about 10% every week.
Of course, it could be that you just don't have enough calories, and if thats the case then everything others have said here will help!0 -
try an apple about 30 minutes before your run.0
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I usually have a banana smothered in peanut butter b4 my wkouts & it works pretty fine cause they're both fuel foods. Also, try some coconut water if you have access to it. Goodluck!!!0
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Banana about 30m's prior is fantastic.0
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Surprisingly, for me, blueberries seem to be the magic key for me. I eat 2 cups of fresh blueberries and I do AMAZING!!! The first time I gave blueberries a go, I ran over 7miles, pushing 65lb stroller and kept with a 10min pace which I felt was pretty dang good with going up and down hills at a lake near our house. I couldn't believe it. Thought it was a fluke, tried it several times, and I always run better, farther, harder, etc.
And I agree, it is often difficult to run in the evening after a longs day work too. Hopefully you are also drinking lots during the day to ensure you are fully hydrated as well.0 -
That's pretty good for being new to it. Mostly you need patience; building up endurance is a slow process.I am a new runner, can currently run for 28 minutes straight.0 -
also a fan of bananas!0
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I don't believe thats happens because the "fuel" . Usually the body can run pretty well 45 min - 1 hour without eat nothing before.
I think it's your body getting used to run let it improve and that pain gonna stop..0 -
Add another vote to the "it's not the fuel, it's your body learning to run."
You want your legs to not be tired after only 25-30 minutes? Run longer, slower runs once a week, find a good distance training program and stick to it. You need to build endurance, it doesn't just happen, you need to work at it. Food intake before hand won't matter.0 -
you are undercarbed ..being a runner for 20 years ...strictly middle distance I realized that it hasnt much to do with what I am eating just prior or during a run..but what I ate last night etc. A runners body must be flooded with Carbs...fruits veggies pasta rice corn bread potatoes..try it! you should be eating minimum 400 grams carbs a day..this keeps you skinny as well0
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As you continue running, you'll feel less achy. But if you want to eat something, pretty much any carb between 50 and 200 calories will fuel a 5K run.
I usually grab a piece of fruit, but a slice of bread, even a beer, will fuel you for a run.
I don't necessarily suggest you drink a beer every evening before running, but I've had a beer and immediately gotten up for a 5K and run really well.0 -
I'll say my legs are usually the last things to give out. Usually its breathing for me.
I can't eat anything big before a run or I'll have to brown bomb. As others said fruit is a good call.
Once your up a bit over the 30 min mark. I have a stash of gels and spots beans.
the beans work best for me pre-run but I like the gels better on the go. Chocolate milk post run. If your not already drinking this post run, start, its like runner-crack for me.
my long run goes like this:
(coffee, if its in the AM)
Sports beans/water
mile 5-6 gel
post run chocolate milk
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I'm going to guess that it's not what you're eating, but it's that you're running too fast.
Slow down...0 -
I've recently discover "Cardo Igniter"...It's a powder added to water...15 calories per scoop..and it gives me a little boost when I have to run after my day at work. Otherwise, I try to run in the morning to ensure that my legs are well rested. I am able to run longer, and faster when I run in the morning.0
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Just to clarify. I have been doing the C25K program and I am two days away from completing it which means I have been at it for about two months. When I did the 28 minute run on Sat my legs were able to push through but Tues I failed miserably. I just felt like they wouldn't push me any further and I really did push as long as I could before finally reverting back to walking. I know that with time my legs will become stronger and able to push through. I just thought that maybe I needed something to give me a boost to get me through the run. I run Tues/Thurs/Sat so I do take rest days in between and I am running at a slow pace.
Thanks so much for all of your advice, I can use all the help I can get. I now consider myself a runner and want to set myself up to continue to push myself further and be successful.
BeachGinger-I don't know if I should be drinking beer before I run, that could be dangerous
Goodtime-You are my new best friend. No one has ever recommended eating more carbs and I love carbs!!!0 -
It likely has nothing to do with what you are or aren't eating just before your run. You are still new, and getting up near where you are pushing harder than you have. Summer is here(probably) and heat could make you tired. Also are your calories in general very low? Are you keeping a large deficit per day? That will sap your energy as well.0
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It likely has nothing to do with what you are or aren't eating just before your run. You are still new, and getting up near where you are pushing harder than you have. Summer is here(probably) and heat could make you tired. Also are your calories in general very low? Are you keeping a large deficit per day? That will sap your energy as well.
I agree with this. Sometimes you just have to push through the tired legs. I get tired when I start too fast. I have to learn to start slower and speed up from there.0 -
My 63 year old step dad can run a 5 min/ mile, a marathon... Anything. He swears by hot cross buns 2 hours before running as they have the correct ratio of carbs and fats.
I've not tried it personally but damn that guy can run. I find if I'm going on a 5 mile or more then something containing complex carbs and fats helps 1.5/ 2 hours before and i usually take an electrolyte drink with me for when i start to feel fatigued during.0 -
I'm going to guess that it's not what you're eating, but it's that you're running too fast.
Slow down...
I'd have to agree..even when I did c25k a year ago, I never ' fuelled' especially for the run I was about to do.
Try slowing down a little and/or incorporating some walking breaks and build your endurance.
By all means when you start running longer distances and longer times, look to fine tune how to fuel specifically for the training/race you have in mind.0 -
I've just started training for a half marathon and used a website to calculate a training plan for me, based on my recent 10K time of 1 hour 6 mins. When I looked at my training plan it was telling me to run at a pace of 12.5 minute miles. This seemed REALLY slow to me and I couldn't understand it when I usually comfortably run at 10-10.5 minute miles. BUT, talking to a marathon-running friend, she explained that when you increase your running distance, you need to get your legs used to running for long periods of time first rather than covering longer distances first. So, by running shorter distances slower, it will take longer and you will adjust better.
I mention this because you are also increasing your distance and maybe running too fast - your legs just can't cope with distance AND speed right now. Build it up. Hope that makes sense!0 -
A few people on here have hit the nail on the head. It's not what you eat before your run, it's just that you're not used to running. It's also far more important what you ate the day before than what you ate 2 hours ago.
I've run some of my best 5K times on an empty stomach. I also ran 10 miles the other day on eggs and sausage (zero carbs), which also shoots down the over-hyped claim that carbs are king for runners. I personally run much better on a 40/40/20 protein/fat/carb diet.0 -
A piece of fruit about 15 minutes before your run.0
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I am a new runner, can currently run for 28 minutes straight. During my runs I am able to breathe fine but my legs get really tired and I push through it to complete but it is really becoming a struggle. I run right after work before I eat dinner so I am wondering what the best fuel is to get me and my tired legs through the runs a little easier. When and what should I eat/drink prior to running. I am hoping to keep whatever it is at or under 200 calories if possible. Any suggestions or advice will be appreciated.
My sense is that if you are eating properly throughout the day, then you should have plenty of reserves for a run of that length. The issue is more one of condition, as opposed to fuel, Imho. However, it might help (mentally) to eat a banana or pop a gu, but realize there is some value in just gutting things out on occasion. The physiological adaptations take time..enjoy the ride!
Good luck!0 -
I've just started training for a half marathon and used a website to calculate a training plan for me, based on my recent 10K time of 1 hour 6 mins. When I looked at my training plan it was telling me to run at a pace of 12.5 minute miles. This seemed REALLY slow to me and I couldn't understand it when I usually comfortably run at 10-10.5 minute miles. BUT, talking to a marathon-running friend, she explained that when you increase your running distance, you need to get your legs used to running for long periods of time first rather than covering longer distances first. So, by running shorter distances slower, it will take longer and you will adjust better.
I mention this because you are also increasing your distance and maybe running too fast - your legs just can't cope with distance AND speed right now. Build it up. Hope that makes sense!
I like this advice a lot. I did C25K and did manage to run my practice route in under 30 a few times (though at an actual race I was slightly over
). Now I am doing longer runs and my pace is dropping - just under 11/mile for 10k and 11:15 for 10 miles. When I look at breakdowns of my runs (I use endomondo) I see that the ones where I made it the entire distance without stopping or walking were the ones with the most consistent mile times. The flip side of that is that some walking mixed in didn't have much effect on time; instead of a bunch of 11 minute miles I would have a mix of 10s and 13s that averaged out to about 11. 0
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