Eating for long runs

E

elsie3

Cathlete
I want to do a 15 mile run tomorrow--the weather is supposed to be especially nice before the next storm. It takes me just under 3 hours. Do you runners have good suggestions on what to eat before a long run? And how long should you wait after eating to start?

I did the same run last week. I had my usual breakfast of 1c cooked oatmeal with 1 scoop protein powder, 1c blueberries, 1T flax seed and 2T wheat germ. I didn't start until about 3 hours after breakfast, so I had a protein shake of water, chocolate protein powder and 1 small banana (for glucose) about 30 minutes before my run. It seemed to work well, but I really don't know much about what and when to eat for optimum endurance.

Any suggestions would be welcome.

Thanks,
 
Thank you, Heather. The article is very helpful. I was having a cliff builders bar post-run, but it looks like I may need to follow it up with something else.
 
My longest run to date was a half marathon distance which took me about 2:18 to run. I can't eat before I run and managed that distance just fine on an empty stomach. But, If you have a pre-run meal that works for you, I would stick with it. I've been thinking I should try to eat, but I do fine without, so I'm sticking to that for now. Now when I go into full marathon training that may have to change.
Way to go on a 15 miler!!!

Becky
 
I would take along something to eat after the first hour. You can pack some raisins or a bar that you can break off pieces of. After the first hour, I would take in a few bites every 30 minutes or so. Just to help you maintain your energy.

Cliff makes shot blocks that I really like - I'll take 1 every 2 miles on really long runs. They are like a gummy bear in texture and about the size of a 1/2 inch cube - maybe a little bigger.

Dried fruit works just as well.
 
Elsie:

everyone is different in how they metabolize food and how they feel running with an empty, near empty or full stomach.

I think some trial and error has to be involved in working out what suits you and lets you complete your runs without hitting an energy wall. Your last attempt and the meals you ate beforehand seemed to work well for you. After your run, I would fuel up with some proper food, not more protein powders.

Personally, I couldn't eat a big meal and then run. I can either run on an empty or near empty stomach or about 2 hours after some eggs on toast type food.

Clare
 
My understanding is that half a bagel with peanut butter before heading out is ideal for long runs, with some electrolytes and something with quick carbs (like raisins or sports beans) every half hour after the first hour. Getting home, some chocolate milk is ideal, unless you can have a proper meal with carbs and protein right away.
 
I always run first thing in the morning, and almost always on an empty stomach. During my HM training, I tried to eat something before my long runs but just couldn't do it. Then I tried eating during my run - energy gels work wonderfully but are GROSS!

I ended up snagging some of my DS's gummy bears. If you don't have any pockets, you can just safety pin a packet or two to your clothes.:) I usually eat one packet after one hour, and then another packet each 40 minutes or so after that.

Have an awesome run!!
 
CollinsMom said:
I always run first thing in the morning, and almost always on an empty stomach. During my HM training, I tried to eat something before my long runs but just couldn't do it. Then I tried eating during my run - energy gels work wonderfully but are GROSS!

I ended up snagging some of my DS's gummy bears. If you don't have any pockets, you can just safety pin a packet or two to your clothes.:) I usually eat one packet after one hour, and then another packet each 40 minutes or so after that.

Have an awesome run!!
Click to expand...

If you like gummy bears, you'll like Sports Beans - they're jelly beans specially made for sports and the orange ones are nummy.
 
As someone mentioned earlier, you'll need to see how much food your body can tolerate before a long run. I personally can't have anything too heavy--but neither can I have anything too light, or it's not enough and I get the hunger shakes/feel light-headed a few minutes in. I usually have cereal (Kashi Heart to Heart) and milk, with some berries and flax. It's about 300 calories.

If I run for more than an hour, I bring with me an electrolyte drink (I usually drink 6oz per hour, but some may need more, while others may need less) and if it's anything over an hour and a half, I bring energy gels. My favorite brand is Hammer Gel, because it's not too thick or too liquid-ey either. I love, love, love their raspberry flavor, and the chocolate is a close second. I've tried other flavors and don't care for them too much. I have a gel every 45-60 min, depending on the length of the run (if it's 10 miles or under, I'll usually have just 1 per hour, but if it's 1 every 45 min).

Afterwards, I eat right away (within 10-15 min) and usually have an english muffin with peanut butter and jam (or honey). I don't like to wait too long because I've heard that the optimal time to refuel is within 20-30 min, so that you're maximizing the repair and healing. Who knows if that's true LOL, but I don't want to take any chances :).
 
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