Apr 21, 2021
Do you struggle fueling before runs?
If so, you are not alone. In a poll in my Facebook community about 30% of all respondents reported that they do not eat anything before they run....
Do you struggle fueling before runs?
If so, you are not alone. In a poll in my Facebook community (poll results below), about 30% of all respondents reported that they do not eat anything before they run.
The most common reason why was GI issues.
Read or listen below to learn the importance of fueling before runs and address GI issues. I also give you 3 tips to help you fuel before runs.
Fueling pre-runs is an important part of training. It not only gives you more energy, but also helps prepare you for race day. Not pre-fueling is like expecting your car to run on no gas. Your body needs fuel too. It may be harder to get through a run if you do not fuel pre or refuel your body during your run. Fueling properly also prevents injuries and hormone imbalances that can lead to stress fractures.
Timing matters - give your body time to digest. My recommendation is on shorter runs, less than an hour, eat something light 5-10 minutes before your run and for a long run, 1-4 hours before your run.
What you choose to eat matters - Choose low GI, low fiber, and low fat carbohydrates. This will help prevent GI problems and be digested easier and to use as quick energy. My suggestion is a piece of fruit or bar 5-10 minutes before a short run (< 60 minutes) and a bagel, oatmeal, or smoothie 1-4 hours before a long run.
Trial and error! Find what works for you! The most important thing is to practice. You will eat on race day right? So why would you not train your GI system? Experiment with timing and what works well for you then keep doing that and do the same thing on race day.
Enjoyed this episode or blog post, check out this recent live Facebook video I did about why you may be struggling on your long runs (hint: related to the content of this blog post)….