How do y'all fuel up for running?

[leathela]

I've been having trouble figuring out what to eat before running, so I thought I'd ask all you wise folks what y'all do....

I usually run first thing in the morning, and I don't usually feel like eating at that hour. I'm fine going 3 or so miles on only a cup of coffee, but if I'm going much further than that I do need to eat first. I've tried a wide range of nibbles, from pretzels to half a peanut-butter sandwich (and that really didn't agree with me!). I've done best on a couple home-made peanut butter cookies (but making cookies is a pain and I don't do it often). Any other suggestions? (I don't/won't do energy bars or other packaged, processed foods, BTW, both for reasons of cost and principle too)...

Thanks!
Sharon

Hi Sharon,

Like you, I run first thing in the morning, and never find myself to be especially hungry at that time. After about 6 miles, though, I do find that my energy begins to drain a little. To counteract this, I usually eat half a Luna Bar, half a whole wheat English muffin, or a small banana with a little peanut butter. If I am running between 4 or 5 miles, I find I only need about 100 calories to sufficiently fuel me. If I'm running between 6 and 10, I need a few more. After my runs, I refuel with oatmeal and fruit within 30 minutes. I find that this combination of slow-digesting carbs really works for me, and keeps my energy levels up all morning.

If you're in training (or plan to be in training) for a half marathon or marathon and will be running for longer than 90 minutes, it's always a good idea to carry some portable refueling agent with you. I really like the Cliff Shot Bloks.

The key is to find what works for you best. Some people run more efficiently when they've eaten, and some people run better on a (relatively) empty stomach. Good luck!

[KSH]

I just do gels. No solid food. I don't want to wait the time it takes to digest the food before I can go run. I pop out of bed, pack gels on me and go.