Running Fuel

Everyone has days like that, regardless of what they're eating. Sometimes it has more to do with what activities you did the day before and if you gave yourself enough recovery time from the last run. Some days you just have to power through that feeling before you get into the groove.

devilwhiterose wrote: »

I've been trying to go out midmorning after breakfast. Usually a homemade egg Mcmuffin (english muffin, egg, a sprinkle of shredded cheese). Lots of water of course. I have a fair share of garbage carbs but I eat plenty of veggies and fruit throughout the day. I've been running for about a year but not serious until about 6 months ago. I wonder if I'm not stocking up enough carbs the day before/of a run. Or...maybe I'm just not used to having off days like you've described. I have a HM in about two weeks too. You aren't doing Raleigh are you? Lol

The English Muffin doesn't sound too bad. You might try doing some more carbs before for a few days and see if that helps. Maybe add a banana to the mix. This article from runner's world actually has some good ideas based on how long you are running:

http://www.runnersworld.com/the-starting-line/16-healthy-and-yummy-prerun-meals-and-snacks

I eat plain oatmeal with a banana and scoop of nut butter before every long run (8+) It has worked great for me so far. I usually eat this with coffee before the longer runs about an hour before.

On my shorter runs, I might eat a quick bite--a handful of cereal or half a banana, but this is really if I feel hungry prior. Usually just stick to coffee.

One thing to also consider is electrolytes/fuel during your runs. Are you out past an hour for the 5 miles?

And nope, not doing Raleigh I'm in Colorado, so I'm doing a local race out here. Hoping the weather stays nice (no snow) so I can hit my goal time. Is this your first half marathon?

Make sure you are taking rest / recovery days too. They help me when my legs feel like dead weights on runs.

i met with a nutritionist specifically regarding running. Her advice was prepare for running in the morning by consuming easily digestible (read "not high fiber") carbohydrates some time before your run. The small snack can help give a quick jolt to your blood sugar and immediate fuel to use at the start (bear in mind that generally it is good to consume complex carbs on a daily basis to ensure readiness for all types of workouts) But give your body some time to digest it. She also suggested staying away from too much protein and fats prior to a run.

Interestingly, if you've fueled up the night before, the stored glycogen can actually cause your legs to feel heavy in the morning at the start of your run (sounds backward, but true). This may be what you're experiencing, but of course, perhaps not.

Depending on how long you're running at one time, you may need to refuel mid run. There's tons of different ways to do this from gummies to gus to gatorade. A general rule of thumb is approximately 20g of carbs every half hour or so during a run.

Equally important is to replete your carbs and protein post run.

Sorry if this seemed all over the place. I kept getting interrupted while writing it. Hope it helps. Good luck!