What to Eat Before Exercise (running)

Must precede this with "I'm not a runner," but I am an endurance cyclist. I have experienced this cycling. Since you run 2 hours after you eat, you may simply be running out of fuel. I generally eat 30-45 min before my workout, enough time to begin digesting, but short enough that it stays with me for a while during the workout. As the workouts become more intense and last longer, you will probably need to refuel. Hammer Gel (or some other product you like) has fixed this for me. Your breakfast sounds fine although others have told me Oatmeal stays with you longer (haven't tried it, hate oatmeal).

Since my rides last as short as an hour and as long as 7 hours, I find that I need more than Hammer Gel, so I also pack a PB sandwich (I don't do jelly, but help yourself you will burn it, I simply don't care for it) I cut it up into little squares and eat one square ever so often. That way I don't have a bunch of food in my stomach, but I have fuel, and bottom line make sure you are hydrated.

Of course I'm cycling and I can carry more things comfortably, but a fuel belt will allow you to carry gel flasks comfortably as well as water.

So with addressing the fuel and hydration ... you may just need to walk till it passes, could be a breathing thing too. Congrats on making it to running a mile without stopping. And here's to your continued success.

Good luck in your training.

Let me say that firstly, I run in the mornings. So for me, dinner (or whatever the last time I eat before I head off for bed) is pretty important. I generally do not eat before I run, but if I do I try to make it atleast 2 hours beforehand. That being said, if you need something before you go out, a piece of toast or perhaps a banana (maybe both) can do just fine. For pre run meals I tend to stay high carb and low fat and protein. Getting the runs during a run is just horrible so....

And yes, with C25K or any type of beginner program, if you feel you might need to repeat a week or even modify it a bit, then do so.

FWIW I run about 45-50 miles a week.

Keep in mind coffee is a mild diuretic. I know alot of people drink coffee for runs but sometimes it works against you. Are you keeping hydrated with anything other than coffee? Maybe try a glass of water also?

Honestly, your breakfast should be fine. I will go out for up to 6 miles in the morning on an empty stomach. I will feel sick if I have food in my stomach. If I am going for longer than an hour, I make sure I haven't eaten for at least 2 hours in order to avoid that feeling. Cycling is a completely different story. I think it has to do with food bouncing around in my stomach while running and not during cycling.

I think you may simply need to slow down a bit in order to go longer.

I second the banana idea! Another alternative is to drink some coconut water right before you run. It has electrolytes and gives a little boost of energy, without all the fake crap in Gatorade type drinks. It might get you through your run.

Like someone else mentioned, I usually run on an empty stomach in the morning (even though this sounded impossible to me before I tried it) Have you tried that? Maybe you are crashing from your breakfast carbs at 10. Maybe try a more complex carb, like oatmeal instead of toast, and add some more protein.

If I run in the morning, i usually blend a banana, milk and some protein powder into my coffee, get dressed and go out about 20min after. After a meal like lunch, I usually wait 1-2 hours.
The only times I feel sick during runs are when I am dehydrated, take my multivitamin with not enough food, or run too soon after a meal that didn't digest very fast.
Watch your water intake, not just right before the run, but the day before as well (as in: drink plenty).
Oh, and bad posture during lifting sometimes causes me nausea, so keep your back and neck straight, and relax your shoulders.

...you may simply be running out of fuel.

Highly unlikely after 12 minutes of activity. Most humans store enough glycogen for 90 minutes of moderate to intense activity. Unless the OP is east a zero carb diet, I doubt that this is the issue.

Unnecessary for that short distance. If you feel like you need to eat, carbs are your friend

Yeah... I agree that fuel probably may not be the issue. You probably just need to build up your endurance. Continue what you are doing Id say. When you get tired, walk.