Running on empty!

pasta

When I was training I always tried to get my long runs in in the am bc I'd worry about running after eating for an afternoon run. You said you don't like peanut butter but what about almond butter or is it all nut butters that you're not a fan of? You could have a hummus sandwich w some veggies and cheese. Do you use GU? I would have one every 10 miles.

I generally don't eat much before I run - but my longest run is a 10K. However, when I do eat before it's generally carbs and after I try and eat/drink protein.

get some pasta and beans down ya! and a small bottle of lucozade now that should keep you going for some time!

When I was training I always tried to get my long runs in in the am bc I'd worry about running after eating for an afternoon run. You said you don't like peanut butter but what about almond butter or is it all nut butters that you're not a fan of? You could have a hummus sandwich w some veggies and cheese. Do you use GU? I would have one every 10 miles.

I'm unfamiliar with GU? What is it?

Horrible tasting gels pretending to be food! They are actually really great for long runs but MAN do they taste nasty. I prefer the gunny GU or clif shot blocks.

I personally like the taste of GU packs, especially chocolate and vanilla. However I once ate 8 packs during a marathon and felt sick by the end.

A decent breakfast, at least a couple of hours before exercise is what I do. Porridge oats take some beating, maybe combined with fruit like banana. I don't go any distance on empty after passing out twice on a ten-mile mixed route - the first time at about 4+ miles 2/3 through a section of 800 steps, then during the last mile cross-country... I wasn't out long but running more than a couple of miles on glycogen fumes is not for me..

I ran 12 miles this morning on empty and it worked out great.

There are two ways to solve this problem. One way is to train yourself to run on low glycogen stores by eating less carbs and your body adapts by burning a higher percentage of fat. Adaptation can take as many as 6 weeks for people. Otherwise eat a high carb diet and be dependent upon glucose to fuel your runs. If you skip a meal or otherwise eat a low carb meal prior, you will suffer during your run. I prefer the former because its a more stable energy supply, but of course it takes more discipline in your food choices. Also your peak performance may go down a little.

I love how this was put!

On most days I train intense on only about 200 calories (one protein shake) I think its all in peoples heads that we need to eat X amount before workouts etc.

I think most of your fueling should be done the day before. Just eat a relatively high carb diet.

A decent breakfast and a VERY LIGHT lunch before the run.

If your fuel supplies are topped off you should be able to do 12 miles on nothing but water with no discomfort.

One problem runners have is many will eat ALMOST enough carbs every day but over the long haul the deficit catches up and they need a day or two off to replenish their depleted muscles.

Another problem is running just a little to hard day after day. That will catch up to you also and you'll have a day where you get out on the road and feel like a slug.

There are fine lines between not enough, enough, and too much.

I ran 12 miles this morning on empty and it worked out great.

There are two ways to solve this problem. One way is to train yourself to run on low glycogen stores by eating less carbs and your body adapts by burning a higher percentage of fat. Adaptation can take as many as 6 weeks for people. Otherwise eat a high carb diet and be dependent upon glucose to fuel your runs. If you skip a meal or otherwise eat a low carb meal prior, you will suffer during your run. I prefer the former because its a more stable energy supply, but of course it takes more discipline in your food choices. Also your peak performance may go down a little.

I love how this was put!

On most days I train intense on only about 200 calories (one protein shake) I think its all in peoples heads that we need to eat X amount before workouts etc.

Only because its a relatively new way of training, and most of us aren't conditioned to run without carbing up beforehand.

I ran 12 miles this morning on empty and it worked out great.

There are two ways to solve this problem. One way is to train yourself to run on low glycogen stores by eating less carbs and your body adapts by burning a higher percentage of fat. Adaptation can take as many as 6 weeks for people. Otherwise eat a high carb diet and be dependent upon glucose to fuel your runs. If you skip a meal or otherwise eat a low carb meal prior, you will suffer during your run. I prefer the former because its a more stable energy supply, but of course it takes more discipline in your food choices. Also your peak performance may go down a little.

I whole-heartedly agree with this. You'll find as your fitness level increases, you won't need to worry as much for fueling for a run of 12 miles. My longest run on minimal fueling was 17 miles, with lots of hills. I did take in a lot of fuel during the run, but nothing special the hours leading up to it.