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.
 
 
 
HAPPY RUNNINGS!!
 
What do you eat before your runs?
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