Breakfast before a 15k-half marathon distance run/race
FitFitzy331
Posts: 308 Member
I'm wondering what experienced runners like to eat before races or medium/long runs. For a race/run around 8am, what do you eat for breakfast if the run is somewhere between 15k-half marathon distance?
I've tried fasted runs and I can only do that for short runs (max 3 miles). So far I've been having rolled oats, almond milk, honey and almond butter for longer runs. I'm trying to keep potential GI issues away since there aren't always rest stops around. It worked out fine for a 6 mile run, but it wasn't enough to get me through a 9 mile run. My pace is also around 10min/mi if that helps at all.
Any recommendations on what to eat pre-run that gives you enough energy and doesn't upset your stomach?
Note: I have not had any GI issues running, I have read enough about the potential to want to avoid an embarrassing event with my running group
I've tried fasted runs and I can only do that for short runs (max 3 miles). So far I've been having rolled oats, almond milk, honey and almond butter for longer runs. I'm trying to keep potential GI issues away since there aren't always rest stops around. It worked out fine for a 6 mile run, but it wasn't enough to get me through a 9 mile run. My pace is also around 10min/mi if that helps at all.
Any recommendations on what to eat pre-run that gives you enough energy and doesn't upset your stomach?
Note: I have not had any GI issues running, I have read enough about the potential to want to avoid an embarrassing event with my running group
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Replies
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peanut butter on toast. always.0
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Ahead of a race of meaningful distance (meaning I am not running balls-to-the-wall), I like to eat a large muffin. Like a chocolate chip, cinnamon chip, etc type. It is a huge carb-bomb (likely about 400ish calories?) and sits/digests well. I make sure to eat this at least 1 hour ahead if not more.
For shorter stuff like 10k or 5k, I won't eat anything as it is likely to become a sidewalk decoration, and the race isn't long enough for me to worry about "fuel".0 -
I usually eat a granola bar of some variety. The only way to know for sure is to try it out and see how it goes.0
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What you eat is personal preference. But it's important to eat it no later than 3 hours before the race starts. That allows time for the insulin surge to pass so you don't start the race burning glycogen. After you start running you can eat as needed without that concern.0
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Nothing. I don't run well on food. I will carb up the night before though.0
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Before my first 1/2 was advised to not try new things. So had the same breakfast I'd have before other long run days. Cereal w/ 1/2 a cup fat free milk & a banana. Had some energy gel chews - also not a new item to me - and had a few of those mid-race. Was worried ahead of time about getting hungry - as I had more time between food & race than was typical while training. But it was fine. Tend not to be hungry when I'm very active - and there were snacks at the end of the race. Bananas, cookies, muffins, etc.0
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Nothing. I don't run well on food. I will carb up the night before though.
Carb-loading, at least the way it is typically done the night before a race, is actually not a good idea. A proper carb-load takes a good week or so to accomplish and you should be showing probably 3-4lbs more of "scale weight" than you normally carry (it's all water).
Loading up on pasta (for example) the night before a big race is more likely to just leave enough undigested pasta in your belly to slow you down. My reasoning for the muffin before the race is that it digests fast, not because it is necessarily "carbs" although the initial spike in blood sugar can be a help. I prefer to avoid any protein right before as it digests too slowly and the body is not unlikely to decide it should just kick out that bit of undigested food while under exertion.0 -
Before a half or less distance I won't eat anything. Maybe a gel 30 mins prior. For a marathon or longer distance I usually have a banana and a gel. On the longer distances I am able to consume calories out on the course.
I have tried things like toast and peanut butter, oatmeal, they all work fine but find that I don't get any performance benefit from them that I can tell.0 -
Thanks everyone! I have a few weeks to go before my first race with a couple long training run coming up and I wanted to try something that would hopefully work better than the oatmeal so far. A large muffin is something I definitely want to try Saturday!
I've heard of the gels and chews but wasn't sure if I needed that for a half, maybe I'll look into them a little more before my run Saturday as well.
Thanks again for all your help!0 -
Peanut butter sandwich about an hour before race time0
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FitFitzy331 wrote: »
I've heard of the gels and chews but wasn't sure if I needed that for a half, maybe I'll look into them a little more before my run Saturday as well.
Thanks again for all your help!
For a 15k I wouldn't bother with a gel, but for a half I always carry one, maybe two. Whether or not I use them depends how I feel during the race. Usually I carry ones with caffeine in them as I think I get more of a boost from that than the gel itself.
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Nothing. I don't run well on food. I will carb up the night before though.
Carb-loading, at least the way it is typically done the night before a race, is actually not a good idea. A proper carb-load takes a good week or so to accomplish and you should be showing probably 3-4lbs more of "scale weight" than you normally carry (it's all water).
Loading up on pasta (for example) the night before a big race is more likely to just leave enough undigested pasta in your belly to slow you down. My reasoning for the muffin before the race is that it digests fast, not because it is necessarily "carbs" although the initial spike in blood sugar can be a help. I prefer to avoid any protein right before as it digests too slowly and the body is not unlikely to decide it should just kick out that bit of undigested food while under exertion.
I know people carb up the entire week. That doesn't work for me. I will feel sluggish. What works best for me is eating a medium veggie pizza w/ chicken the night before a big event. I've learned from my and others' mistakes that you should never mess with what works for you from experience based on the experience of others.0 -
Oh so that's not really a "carb pig out" like you sometimes see people doing
Absolutely agreed, though, on doing what works even if it is contrary to the conventional wisdom. 0 -
Normally, for a shorter race, I'll have an english muffin with peanut butter.
I just completed a half and before that race, I had a granola bar, half of an uncrustables sandwich (man, those are gross!), a tootsie pop, and a 3/4 cup serving of whole grain frosted flakes. But then again, I can eat and run at almost all times. And I don't eat during my runs (even for a half).0 -
What I have found that works for me before a 1/2 or full marathon is an English muffin with almond butter and some oatmeal. I will also carry one pack of shot blocks (I hate gu) with me and tend to take it around mile 7ish for the 1/2 marathon distance. If I am running a full (to include training runs) will have enough shot blocks for each hour. That has worked best for me.
For the week leading up to the race, I tend to add some brown rice or quinoa to my meals but stay within my calorie count. Pasta is a no no for me. It is too heavy and I don't like the way it feels on my stomach. The night before is typically grilled chicken breast, steamed veggies and brown rice.
Good luck!0 -
I second the comments about toast/bagels/muffin with peanut butter, I add a banana too and make sure I eat it 2 hours before race time. I eat heartily the 2 days before, not stuffing my face, but slightly larger portions.0
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Nothing. I run fasted in the mornings.
When I started to get to distances where I thought I might hit the wall (> 10 mi), I brought mini marshmallows and ate one every couple of miles. Worked fine, no tummy troubles. Then I figured out I didn't really need them yet and quit bringing anything. That's worked up to the 14 mi mark.
When I run in the afternoon, I don't really pay much attention to what I eat for lunch other than nothing spicy or heavy. I usually eat 2-3 hours before I run. I haven't had any issues with that so far.0 -
for a 15K I usually don't have anything and refuel one hour into it (it takes me 2 hours to run a 15K) if I'm going to run a half I'll have a GU gel and refuel once every hour. but I haven't run a 15K in the morning for a long time. but I usually eat all day a couple of banana's and a meal replacement shake.0
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Before my 14 mile run Sunday I had a piece of bread with peanut butter and a cup of coffee. All went well! Before reeeeally long runs I'll have 1/4 cup granola with a tiny bit of milk and a honey stinger waffle cookie thing (this is for 18-20 mile runs mostly). I don't have much problems with GI distress on runs (knock on wood!), but I try not to drink much dairy before I go out or else that can leave me feeling gross post-run. I also will have 1-2 gels over the course of a 2.5-3 hour run, but when I ran half marathons I'd have one around the one hour mark and another around 1:45 (I usually finished between 2:05 and 2:15), so getting all my fuel pre-run wasn't totally necessary.0
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I don't eat before running. I do like a cup of cold coffee, black with no cream or sugar first if possible. If I'm doing something longer than 13 miles I might start taking a gel every 6 miles once I reach mile 7 - 10 depending on how I feel or how casual the pace is.
I like the high caffeine gels.0 -
before a full, I eat toast and jelly a couple of hrs before the start...everyone is different0
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I run up to 90 minutes fine on an empty stomach without eating during. For a run that's going to be over 90 minutes, I'll have something to eat at about the one hour mark. Whether that's a gel, chew or gummy bears/red vines depends on what I have at the house. I try to have something at each hour mark after that depending on how much further I have to go. If I have 1/2 mile left to go, I'm not going to slow to eat at the 2 hour mark.
As for eating before, I would probably eat a bread product/nut butter combo or a clif bar about an hour before a half or longer distance. I avoid coffee as that can cause g.i. issues.0 -
Banana, peanut butter or almond butter, and a piece of bread. Over 9 or so miles I usually bring something to have during the run (a gel, fruit chews, or even raisins). I avoid caffeine and dairy pre-race, although some people can tolerate them fine - you can always test out different things for training runs and find what works for you!0
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I have been playing around with this as well. I have found that a Luna bar and an espresso about an hour before my long runs (12+ miles) are great. I also take a honey stinger gel about 15 minutes before. I can't stomach much fuel during runs and thus I try to load myself up with calories before hand. For my 20 miler I did manage to eat about 1/2 of a honey stingers chews bag (2-3 at a time at mile 8 & 13) but that was it.
As shown from this thread, everyone is different and you will need to play around with what works for you.0 -
Before my runs, I typically have a cup of coffee (with some time to digest
) and an English muffin with butter and jam. That's for weekend runs though—sometimes, on a weekday morning where I'm usually going just 3-5 miles, I'll just get up and go.
If your breakfast isn't enough, you should start considering fueling. Honey Stinger chews work for me, as they taste good, are easy to chew without water, and very easy on my stomach (all natural, organic ingredients). They're small, so I like that I can eat one or two at different times during my run. I usually eat one every 45 minutes or so. It's also a nice distraction!0 -
I don't eat before running. I do like a cup of cold coffee, black with no cream or sugar first if possible. If I'm doing something longer than 13 miles I might start taking a gel every 6 miles once I reach mile 7 - 10 depending on how I feel or how casual the pace is.
I like the high caffeine gels.
Coffee... this is an absolute requirement. It wakes your mind up, and it wakes your... guts... up.
Strong coffee is the best poobricant, and will ensure your pre-race stop at the blue-box is 100% successful.
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Peanut butter on whole wheat, sometimes half of a banana. Lots of water the days leading up to the long run0
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I don't eat before running. I do like a cup of cold coffee, black with no cream or sugar first if possible. If I'm doing something longer than 13 miles I might start taking a gel every 6 miles once I reach mile 7 - 10 depending on how I feel or how casual the pace is.
I like the high caffeine gels.
Coffee... this is an absolute requirement. It wakes your mind up, and it wakes your... guts... up.
Strong coffee is the best poobricant, and will ensure your pre-race stop at the blue-box is 100% successful.
QFT.0
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