Tuesday, April 2, 2013

The Tip-ster: Grubbing before a Run

Today's Workout:
8 mile run

For me, eating before a run has always been a very important aspect of running. As healthy as runners may be, we too tend to get sick from over-training and sometimes, our bodies become extremely fatigued from not eating enough food. If you're anything like me, I can't eat a feast of food before a run because I'll either A) puke it out or B) go running to the bathroom with the runs (Shall I repeat my awkward moment  story? ugh!).

So, here are a few suggestions of what to eat before a run. If you're running between 1-6 miles:
Eat something very light and easy to digest such as a banana with 6-8oz of water, or as I prefer, you could drink 4-6oz of orange juice with 6-8oz of water.
(Place sticker on forehead and smile)

If you're running more than 10 miles (aka long run), I would suggest to eat at least 2 hours before your run so you could have enough glycogen stores in your body. I would recommend about 400 calories of easy-to-digest carbs, such as oatmeal, toast with jam or half a bagel. I would also suggest drinking about 16oz of water in order to be hydrated. Try to avoid a lot of protein or fiber because that takes longer to digest (you'll eventually get the runs during your run!).
This is pretty much my routine before a long run:
1. Wake up 2 hours before my run (sometimes this means waking up at 2 am!) and eat 1 cup oatmeal and drink water.
2. Wake up two hours later and eat a banana and drink water.
3. Go on my long run and eat a sports gel every 45 minutes with 6oz of water. I specifically like the Zipvit Sports Gels. My body digests it quickly and I don't get stomach cramps. The tube is rather long, but that's because it's packed with 200 calories versus 100 calories like typical sports gels.
What do you eat before your runs?
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