Starting Running - When to eat...

[RossiT]

Hello,

I plan to start running later this week as I cannot stand the gym, would much rather be outside.

The idea is to go for a run before work, is it better to have breakfast before of after or should of even 50/50, if I should eat beforehand what should I be having?
Will probably only have 30mins from waking up to getting outside.

Thanks

[goldblum]

Your choice, but if you're pushing on then eat first unless you had a large meal the night before.

Most runners I know that go out in the morning have porridge or weetabix and a banana.

[Ray Luxury-Yacht]

Depends on what you want from the run!

If you're training for endurance running, then you would want to load up on poly-sacharride carbohydrates beforehand...

If you're going for a run before work and are interested in burning off a bit of fat, then definitely DO run on an empty stomach...but only if you are running at a moderate pace. If you are running at some monsterous pace, or doing intervals / hills, then you need to eat something.

Reason is, if you run gently on an empty stomach, your body will use stored lipids for energy - i.e. you will burn fat. If you go totally bananas on an empty stomach though, it will use stored glycogen in the liver for energy, and if you're really unlucky, followed by anaerobic proteins (i.e. parts of muscle tissue)

HTH...

[theshrew]

I mainly train in the morning before work. I dont eat anything for 2 reasons. If i eat before i run i get a stich and i never have time anyway. Just shove a quick brew down and thats me done.

Then as soon as i finish i have a shake then when i get to work i snaffle down some oats or weeatabix.

[Ragnarson]

What I do is eat light banana or cereal bar. THen when I get in fill up on what ever is available. Probably the best way as you avoid the "I shouldn't have eaten that meal" feelingwhen on a run

[chrisp84]

6am runner here and I never eat anything. Just have a decent meal the night before if you're doing any kind of distance.

[D1ngd0ng]

chrisp84 said:

6am runner here and I never eat anything. Just have a decent meal the night before if you're doing any kind of distance.

Always run early on empty, then full up afterwards.

[EdJ]

I'm a 5.30am runner and never eat beforehand. Porridge when I get back though.

[Speckle]

It comes down to personal preference really. I've tried both ways but, now I always have porridge or cereal and a coffee about 30mins before my morning run (usually 6 or 7 miles.) Without breakfast, I find I lack energy.

[J4CKO]

Ray Luxury-Yacht said:

Depends on what you want from the run!

If you're training for endurance running, then you would want to load up on poly-sacharride carbohydrates beforehand...

If you're going for a run before work and are interested in burning off a bit of fat, then definitely DO run on an empty stomach...but only if you are running at a moderate pace. If you are running at some monsterous pace, or doing intervals / hills, then you need to eat something.

Reason is, if you run gently on an empty stomach, your body will use stored lipids for energy - i.e. you will burn fat. If you go totally bananas on an empty stomach though, it will use stored glycogen in the liver for energy, and if you're really unlucky, followed by anaerobic proteins (i.e. parts of muscle tissue)

HTH...

So, me cycling to work on an empty stomach isnt a bad idea, I leave at 7.45, get there about 30 and then wait until I am hungry, my reason was I cant force Bananas and Porridge down until I am hungry, otherwise I would end up depositing them at the side of the road.

[Ray Luxury-Yacht]

J4CKO said:

Ray Luxury-Yacht said:

Depends on what you want from the run!

If you're training for endurance running, then you would want to load up on poly-sacharride carbohydrates beforehand...

If you're going for a run before work and are interested in burning off a bit of fat, then definitely DO run on an empty stomach...but only if you are running at a moderate pace. If you are running at some monsterous pace, or doing intervals / hills, then you need to eat something.

Reason is, if you run gently on an empty stomach, your body will use stored lipids for energy - i.e. you will burn fat. If you go totally bananas on an empty stomach though, it will use stored glycogen in the liver for energy, and if you're really unlucky, followed by anaerobic proteins (i.e. parts of muscle tissue)

HTH...

So, me cycling to work on an empty stomach isnt a bad idea, I leave at 7.45, get there about 30 and then wait until I am hungry, my reason was I cant force Bananas and Porridge down until I am hungry, otherwise I would end up depositing them at the side of the road.

Yes, providing you're not going for 'stage wins' this method will keep your bodyfat nicely under control. As said, you have an empty stomach first thing, so moderate exercise (roughly heart rate at 60% odd of your max) will burn stored lipids very well.

Just be careful to not go too mad, or too long. If your ride is any harder / longer than that, then as also said, your body will start to use Glycogen stores mobilised from the liver as well. Which is fine for 'training' obviously, but will start to defeat the object of exercise after fasting.


It surprises people how low an intensity of exercise is needed to burn fat. Walking (and moderate cycling) is by far one of the best methods of losing bodyfat, because of the low intensity. When people decide they need to lose weight, this is all they need to do. Trouble is they want immediate results, so join a gym, go mad, then get tired / bored of the intensity of it and give up. They would be better off with a 30 minute, enjoyable walk before breakfast each morning,and get better results.

[J4CKO]

Yeah, hence the January surge in Gym membership.

It does feel like you need to go mental to lose weight but really its putting in time rather than a heroic effort you cant sustain, eat less than you burn, you lose weight, its just spotting the patterns.

[goldblum]

You'll burn more total calories on a good run than any other form of exercise. Except maybe rowing. Stay at lowish hr and you'll keep glycogen stores but metabolise fats, true - well, after a certain amount of time you will - go mid/high hr for 40-60 mins and you use both, via a different pathway. Most middle distance runners eat largely what they like and they're skinny as rakes.

[Halb]

I think you'd have to be pretty fit and capable to exert yourself on a rower enough for it to take over running for expenditure.

I like to run on an empty stomach, around 20-30 mins at a difficult (for me) pace but not completely frakked at the end of it.
Great way to drop fat. I work out my speed etc on http://www.bane.info/ and then put it into MFP.

[ocrx8]

Need to run on something otherwise I feel ill.

Normally weetabix and a banana beforehand. Scrambled eggs and wholewheat toast afterwards