Runner's Forum: What to eat Before & After your Run

Hi everyone!

What do you eat Before & After your runs? I cant eat alot right before but I always eat at least 2 hrs prior. Can you give me some ideas of what else to eat, it could be a meal or snack.

Thanks!

Trisha

I always eat a couple packets of instant oatmeal about 30-45 miles prior to my run.  Raisin, date and walnut is a personal favorite. With carbs like this that are fairly mild, I don't think it's necessary at all to eat 2 hours in advance.  I also like apples or banana's prior to a run.  Afterward, I eat a lot of fruit.  Mostly apples and grapes and maybe some more carbs (oatmeal, bread, crackers whatever).    If the run is longer than bout 6 miles, I usually bring along a gel pack to eat.  10 miles - two gel packs.  Nuts (like cashews) are also good pre or post run.  For me, as long as I eat 30-45 mins in advance and eat carbs, fruits and/or nuts, I have no problems.  If I eat a salad, I might wait 2-3 hours to run.

Trisha:

The key is to incorporate some Complex Carbohydrates into your daily diet and you will be fine (Fruits; Veggies; Whole grains; Breads; Rolls; Crackers; Orange Juice; Sweets, etc.).  At your current mileage, there is no need to load up on Pasta.  When your runs start exceeding 75 minutes, you'll want to increase the glycogen stores.

It's too bad you can't drink Gatorade or some sports drink.

I hope this helps.

Happy Running!

 

 For my long runs (10-13 miles), I eat cereal and a banana at least three hours beforehand. I'm one of those people who can only run on an empty stomach.

  On the run, I sometimes throw back a GU energy liquid, but even having that in my gut is hard on me.

 

 

  It really varies from person to person. I'm in a minority I think, in that I have to be empty. I know lots of people who can run shortly after eating.

   There's only one way to find out. :-)

 

Gatorade makes me want to throw up as well - I dilute the powerade options (it's low calorie and not as sickly sweet) or the 'rain' which doesn't taste so strong. I think diluting it 50% really helps with my stomach. Check out your local running store as there is a huge range of sports drinks available - maybe you can find something easier on your stomach.

I have become a fan of milo (Aussie chocolate milk/malt drink) and banana smoothies. They're good for before and after but I am trying to avoid dairy before running now as I keep getting awful cramps about 3/4 of the way in.

Craigem, if you don't have a lot of time before running (If I try and run before work I have to be up at 4am - frankly there is no way I am getting up at 3am to eat something and digest it), I'd try gels. For a few miles I go with just a half pack, you can get  them with caffeine too. For a short run tho (3 miles or less) I don't eat before hand as there is really no need - maybe some sweeties for a sugar fix.

Fit4ever79:

Keep in mind, you don't necessarily have to get up to 13 miles in training before your half marathon (especially your first one). Just get up to 10-11 miles in your long weekly run.  The adrenaline of race day will carry you the rest of the way, plus you will have fresher legs going into your race.  And be sure to taper some, a few days before your race.

Good Luck and Happy Running!

Maybe the not eating before a run is not the minority?  If I eat something, I feel like I've got a rock in my gut.  When I'm finished with my regular runs (after my shower) I usually eat some high fiber cereal or oatmeal with fruit.  After my long runs, I down a large glass of chocolate milk and then have breakfast.

Since I don't eat before my runs, what kind of energy do you all recomend to take with me on my long runs?  I'm pretty new at this "long" run thing.

Thanks!

Chucky:  I do the same, only I use chunks of ice to water down my Gatorade.  Like you, it's to sweet for me, too.

Chucky:

Keep working on your base mileage for now (endurance).  How long is your weekly long run?

Hi everyone!

I cant beleive it, I think I have another stress fracture, I had one about 2-3 yrs ago and last week during my run I twisted my ankle and have the same pain and tenderness I had a few yrs ago with my stress fracture. I can walk and even run but I took off for a few days to rest. I even bought new sneaks on saturday (Sacouny pro ride) and I ran on sunday, I ran 5.5 miles and was so sore. I havent ran since but dieing to.

I called Rothmen institute and my app is the 18th. What do I do? Help!

I do belong to the gym but do mostly areobics when there. Help I LOVE MY RUNS!!!

Trisha

Chucky:

You need to slow your pace down.  Your Long run should be run at an easy, conversational pace. 

Fit4ever79: 

I know how disappointing it is, but stop running for a few days and ice it down, if you notice any swelling (or try ibuprophen).  After a few days of rest, try some very easy, light running.  Don't push it at all.  If it is still painful, back off until you have it checked by a medical professional.  Do not attempt to run through the pain, or it could become worse.  Are you sure you are running in the correct shoes?  Are you sure you don't need more support (orthodics)?  We must determine what is causing this.

If I'm running in the morning, i usually eat 2 pieces of toast with plenty of water to wash it down, it doesn't seem to matter how long I leave it before a run as long as I have plenty of water to neutralise the acidity, but I can't have orange juice or anything too acidic as it tends to give me stitch. If I'm running later in the day I generally drink plenty of water to hydrate myself throughout the day and have a meal or some sandwiches about 2 hours before the run, and maybe a cup of coffee just before. I generally find if I keep myself hydrated enough before the run it alleviates the need to take on fluids during. If its a hot day sometimes I take a bit of money with me to buy something from the shop about half way round, or bring a bottle out with me, although it can get a bit annoying carrying it round.

Since I tend to do my long runs (usually about 13 miles at the moment) on a sunday, and I can't seem to be able to eat for at least an hour or so after the run, I tend to get my roast dinner on as soon as I come back, it seems to taste so much nicer when you feel you've earned it :)

I agree with Junkie, I like to run as far away from home as possible, not only are you not tempted to stop early, it keeps it more interesting.

  you're right, Gilly.

 I'm going to buy a watch and keep my long run miles over 8:10.

  I end up speeding upo\ on race day anyway cause of the crowd and adrenaline.

 

Hello!

Today will be my first run since last Sunday. My ankle is feeling better and no pain at all, Thanks Gilly and the rest of you for the advice!!

I will keep you posted on my run today!

Trisha