Question about Running
mada2u1984
Posts: 109 Member
I’m super new to running so what would you suggest eating before and after a run or what do you do. Any help would be great. Thanks!
2
Replies
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If you find you need a little extra energy, I was told to have a light snack before a run, say a fruit or a fiber bar/cookie. Nothing heavy. After a run, my main need was water. I was going downtown to train with a running club for a 5K. By the time I got home, roughly 45 minutes to an hour later on public transit, I was ready for supper.5
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You don’t need to eat anything before or after unless your runs are pretty long (think 2+ hours).
You can eat whatever you’d like that fits your calorie/macro goals. I’d suggest staying away from things with a lot of fat and/or fiber as those can cause stomach...unrest on your run. Popular options for pre-run snacks are bananas, oatmeal, bagels/toast with peanut butter or whatever ends up working for you (this is trial and error).
So don’t feel you need to eat, but if you’d like to or you’re hungry - go ahead (as long as it meets your calorie/macro/etc goals and doesn’t make your stomach angry).5 -
For me (and I currently run about 6 miles 5x/week), I do best either eating a light snack about an hour before running or running 3-4 hours after a larger meal. Personally, if I run on an empty stomach (especially if I am trying to lose weight and am on a calorie deficit generally), I risk feeling weak and lightheaded after the first couple miles. But if I try to run on a full stomach, I sometimes feel sick or get acid reflux or cramps. But not everyone has those issues, so if you are new to running, you might try what works best with your current routine before rescheduling your day around your run.4
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Thanks all for your advice and input. It’s great to have a place where I can get some answers from people’s personal experiences. Blessings to all1
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It really depends on when you are running and how far. If you're a morning runner, a cup of coffee and maybe a banana will do for a short run, then eat breakfast afterwards. If you run later, then eat a meal and wait at least an hour before running. I wait two hours if I'm doing a long run or hard workout. You don't need to eat anything afterwards unless it was a long run or hard workout (i.e. speed intervals, tempo run, etc.) I usually just time my runs so I'm eating a meal an hour or so later (lunch or dinner).2
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Whatever you do, don't have a full stomach. Wait at least 30-60 minutes before a workout after eating. Certain foods can be easier on the stomach (typically bananas, yogurt, oatmeal) than other foods.
Don't really sweat the finer points of what to eat before or after a LONG run (a marathon) until you really get to that point. When you're starting out that's really a non-issue. You don't have to buy gels or fancy power bars or protein powders. There's a whole industry out there trying to convince you that you need special "runner food" when in fact that's more for competitive elites.6 -
If you are super new then you likely aren't running long enough to need anything. I prefer running on an empty stomach and normally do if I am running less than 90 minutes (runs longer than that tend to be on weekends, so I have a different schedule anyway).
If not running first thing in the morning, just make sure the run is not too soon after your last meal, and whatever you ate in that meal should be sufficient -- I used to run 6.5-10 miles home from work (6.5 was straight home, but I could add to it to get a longer run) and whatever I had had at lunch hours earlier was fine.
If you don't feel comfortable running in the morning without eating something first, go with something easily digested. When I was marathon training I used to have greek yogurt and a banana before my weekend long runs, and for my last half I had some orange juice and a banana. I also find that I benefit whatever I have in the morning (or nothing) from having had starchy carbs the night before.2 -
It takes a lot of experimenting to find what works for you. The main thing I've learned is that I need to drink about 16oz of water before a 1-hour run-- preferably with electrolytes added. I don't like carrying water unless I'm going to run for well over an hour.
For such longer runs, I'm good with eating toast, butter, and jam beforehand. I have a running buddy who can't eat anything more than a sports chew beforehand or he feels sick. So, you'll have to figure out what works for you!
Best of luck and have fun!2 -
Thanks again everyone for your own personal stories of what works for you. I appreciate it very much. Knowledge is power and I feel very informed. 🙏🏼2
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At least 90% of my morning runs are fasted. I find it is easier on my stomach. Some of my longer runs are also fasted but that is to help develop my ability to use fat as a fuel. On days I eat before a morning run it is always light. This morning I grabbed a Smores granola bar and a cup of tea. My normal food before a marathon is a Lender's bagel and a cup of tea. Recently I've been experimenting with a packet of Kodiak Cakes instant oatmeal and a cup of tea (as you can see I can't function without my cup of tea
).
My advice is to try different things and see what works for you. Also be sure to try the same foods many times and during different weather (hot weather tends to make my stomach churn).
Also, once you start getting into longer runs you may want to start experimenting with gels and/or carb drinks. Again you should try many different ones to see what works for you.
Good luck.3 -
If I run in the morning I run on an empty stomach. If I run during lunch I had a breakfast of egg beaters, some apple, and 1/2 an English muffin probably 2.5 hours earlier. I always have a hard boiled egg white (no yolk) and a piece of apple as soon as I get back from my run. Then I usually try to eat my next meal (either breakfast or lunch) ASAP, which means after I shower (breakfast) or shower and walk back to my office (lunch).2
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The nonpregnant version of me runs up to a 10k fasted...as long as I do it on the morning. For evening runs, I eat my normal lunch and then dinner when I get home from running after work. Marathons require carbs, red bull, and coffee beforehand and Gatorade and snacks during. Pregnant version has to have food on the stomach because there are few things worse than running with indigestion.2
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Thanks for sharing 🖤0
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I like having an orange before a run of up to an hour. I need a little something else when going much past an hour, usually sports gummies. In summer frozen orange slices before a run are delicious! I can’t run fasted, I’ve tried and after a couple of miles I feel like I’m gonna die
but I am usually running the day after a hard lifting workout so I don’t have much stored muscle glycogen.
What your body needs in the way of fuel will probably change as you train more. In general anything that doesn’t make you feel like vomiting is good, and if you suddenly feel like someone cut the fuel line to your legs, you need more carbs!0 -
Also keep in mind that nearly every fitness tracker over estimates the amount of calories burned. A big mistake of new runners is thinking, "I ran 3 miles, I can eat a couple of donuts." A 5-mile run is about 1 slice of sausage pizza.1
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Also keep in mind that nearly every fitness tracker over estimates the amount of calories burned. A big mistake of new runners is thinking, "I ran 3 miles, I can eat a couple of donuts." A 5-mile run is about 1 slice of sausage pizza.
my garmin is pretty accurate and if i run multiple apps at a time, is the lowest calorie estimate.1 -
Thank you, everyone is so helpful and willing to help with the success of people reaching their goals. Blessings and gratitude1
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Someone told me they fasted for twenty hours before longer runs and I tried it and it worked for me and I felt lighter and faster. However, I can eat something small and still run and be fine. If I eat something large, a full meal, I will feel sluggish but I don't usually feel ill. I've only gotten ill once while running (burping gas) and I've been at it awhile now, but it wasn't how much I ate, but rather what I ate (beans).0
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Someone told me they fasted for twenty hours before longer runs and I tried it and it worked for me and I felt lighter and faster. However, I can eat something small and still run and be fine. If I eat something large, a full meal, I will feel sluggish but I don't usually feel ill. I've only gotten ill once while running (burping gas) and I've been at it awhile now, but it wasn't how much I ate, but rather what I ate (beans).
Please bear in mind that this is very individual. I run before breakfast in the mornings, and have done so for a long time.
I'm currently training for a race and my morning mileage is going up. Turns out that once I get past about 5 miles I start retching if I haven't eaten. Have been experimenting with a small piece of fruit, couple of spoons of yoghurt and it seems to help. It can't be much though as have to go out immediately. I
The only thing to do really is try a few things and see how you feel.2 -
I usually go with oatmeal about an hour before a run and nothing until my next planned meal. Since I am dieting, I do a small gala apple post-run in addition to the oatmeal.0
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littlegreenparrot1 wrote: »Someone told me they fasted for twenty hours before longer runs and I tried it and it worked for me and I felt lighter and faster. However, I can eat something small and still run and be fine. If I eat something large, a full meal, I will feel sluggish but I don't usually feel ill. I've only gotten ill once while running (burping gas) and I've been at it awhile now, but it wasn't how much I ate, but rather what I ate (beans).
Please bear in mind that this is very individual. I run before breakfast in the mornings, and have done so for a long time.
I'm currently training for a race and my morning mileage is going up. Turns out that once I get past about 5 miles I start retching if I haven't eaten. Have been experimenting with a small piece of fruit, couple of spoons of yoghurt and it seems to help. It can't be much though as have to go out immediately. I
The only thing to do really is try a few things and see how you feel.
Yes, it is very individual. I did not ask you for advice and I'm not concerned about what works for you, as I know it's very individual. I was offering my experience to original poster who was asking for advice. I am running the Austin Marathon next Sunday and thus, I have figured out during training at all different distances what works for me. What works for you is fantastic but irrelevant to me. Perhaps you were trying to address original poster who asked for advice. Best of luck to you!0 -
Hi hun. I've ran up to a half marathon. For shorter runs I don't tend to eat before. Or for a few hours before. If I am hungry I'll have banana. A longer run I have a bagel and a banana. Aftrr I sometimes have a protein shake, or as I like to run in a morning I have breakfast that's high in protein. X0
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I don't eat before a run unless I'm planning to do more than ten miles or so. It's my personal preference to run with nothing in my stomach. If I do eat something, it'll be a bagel with peanut butter or some microwaved sweet potato . . . something like that, because I know from experience it will sit well in my stomach.
After a run, I don't eat anything special, just my regular breakfast. Or if it's a race day, potato chips and a beer.1 -
janejellyroll wrote: »I don't eat before a run unless I'm planning to do more than ten miles or so. It's my personal preference to run with nothing in my stomach. If I do eat something, it'll be a bagel with peanut butter or some microwaved sweet potato . . . something like that, because I know from experience it will sit well in my stomach.
After a run, I don't eat anything special, just my regular breakfast. Or if it's a race day, potato chips and a beer.
I find it interesting that beer is offered to participants after upcoming marathon. Why beer, do you know? According to my husband, it's a common thing to do.0 -
janejellyroll wrote: »I don't eat before a run unless I'm planning to do more than ten miles or so. It's my personal preference to run with nothing in my stomach. If I do eat something, it'll be a bagel with peanut butter or some microwaved sweet potato . . . something like that, because I know from experience it will sit well in my stomach.
After a run, I don't eat anything special, just my regular breakfast. Or if it's a race day, potato chips and a beer.
I find it interesting that beer is offered to participants after my upcoming marathon? Why beer, do you know? According to my husband, it's a common thing to do.
It is common.
During New Orleans some of the spectators were offering beer and beignets during the marathon.3 -
janejellyroll wrote: »I don't eat before a run unless I'm planning to do more than ten miles or so. It's my personal preference to run with nothing in my stomach. If I do eat something, it'll be a bagel with peanut butter or some microwaved sweet potato . . . something like that, because I know from experience it will sit well in my stomach.
After a run, I don't eat anything special, just my regular breakfast. Or if it's a race day, potato chips and a beer.
I find it interesting that beer is offered to participants after my upcoming marathon? Why beer, do you know? According to my husband, it's a common thing to do.
My anecdotal experience is that many runners like drinking. My area has a Brewery running series (run a 5k around a brewery, get a free beer afterward) and my running club does brewery runs where we run to four different breweries and sample beer from each one.
If you like beer, a post-marathon beer is even more delicious than beer typically is! The end of a race is a time when you're often feeling really cheerful about what you've achieved and you're meeting up with friends and family in the finish area, so it's got a kind of outdoor festival vibe, just with sweatier people. In that context, the beer thing isn't as weird as it may sound at first. And it's a good promotional opportunity for breweries, so they're happy to go along.2 -
janejellyroll wrote: »I don't eat before a run unless I'm planning to do more than ten miles or so. It's my personal preference to run with nothing in my stomach. If I do eat something, it'll be a bagel with peanut butter or some microwaved sweet potato . . . something like that, because I know from experience it will sit well in my stomach.
After a run, I don't eat anything special, just my regular breakfast. Or if it's a race day, potato chips and a beer.
I find it interesting that beer is offered to participants after my upcoming marathon? Why beer, do you know? According to my husband, it's a common thing to do.
It is common.
During New Orleans some of the spectators were offering beer and beignets during the marathon.
During?!? Oh my goodness! I have to look up beignets because I don't know what that is.1 -
janejellyroll wrote: »janejellyroll wrote: »I don't eat before a run unless I'm planning to do more than ten miles or so. It's my personal preference to run with nothing in my stomach. If I do eat something, it'll be a bagel with peanut butter or some microwaved sweet potato . . . something like that, because I know from experience it will sit well in my stomach.
After a run, I don't eat anything special, just my regular breakfast. Or if it's a race day, potato chips and a beer.
I find it interesting that beer is offered to participants after my upcoming marathon? Why beer, do you know? According to my husband, it's a common thing to do.
My anecdotal experience is that many runners like drinking. My area has a Brewery running series (run a 5k around a brewery, get a free beer afterward) and my running club does brewery runs where we run to four different breweries and sample beer from each one.
If you like beer, a post-marathon beer is even more delicious than beer typically is! The end of a race is a time when you're often feeling really cheerful about what you've achieved and you're meeting up with friends and family in the finish area, so it's got a kind of outdoor festival vibe, just with sweatier people. In that context, the beer thing isn't as weird as it may sound at first. And it's a good promotional opportunity for breweries, so they're happy to go along.
Thanks! Well I'm going to enjoy it but I'd be even more thrilled if it was wine. No complaints, though. Can't complain about free beer...0 -
janejellyroll wrote: »I don't eat before a run unless I'm planning to do more than ten miles or so. It's my personal preference to run with nothing in my stomach. If I do eat something, it'll be a bagel with peanut butter or some microwaved sweet potato . . . something like that, because I know from experience it will sit well in my stomach.
After a run, I don't eat anything special, just my regular breakfast. Or if it's a race day, potato chips and a beer.
I find it interesting that beer is offered to participants after my upcoming marathon? Why beer, do you know? According to my husband, it's a common thing to do.
It is common.
During New Orleans some of the spectators were offering beer and beignets during the marathon.
I ran a marathon in Memphis last year and there were people handing out little shots of beer, mimosas, "moonshine," and Fireball. Much more festive than my typical Minneapolis experience, where I've never had a spectator offer me anything but beer. I bet a beignet would be an awesome mid-marathon snack (assuming you could stomach the fat).1 -
many of our runs are partially sponsored by breweries.
fun runs depart or end at breweries.
my marathon ran my past miller and schlitz breweries
there were many an offer for alcohol all along those 26.2. a few offers for funny cigarettes
one unofficial aid station at my annual half has fried chicken and beer. someone else often has whiskey.
many of my 5ks, dare i say most, involve a beer or root beer after the finish line
i've run fasted. it does NOT work for me. i need to eat something small like a protien bar or waffle with peanut butter.
for every 3 miles, i eat a gu (well, chew/gummies)2
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