>General Running>Morning run nutrition
So, because of some logistical issues I've been having to move my runs to the mornings and I need some nutrition advice / opinions.
I'm definitely not a morning person. (I think I wake up somewhere around mile 3). But I've noticed that the lack of breakfast has been causing my runs to suffer a little. Waking up earlier to eat an actual breakfast isn't really an option. I do have about a 20-30 minute drive to the place where I run (near work) so I can definitely take something when I get in the car and have it settle while I drive.
I've been experimenting with ucan superstarch. I really like it for many reasons. but to be honest I really can't stand the taste (even the flavored ones).
So I'm looking for an alternative source of fuel thats:
1. Cheap-ish (something I can take before every run)
2. Portable (something I can eat in the car)
3. Something that will last for a 1-1.5 hour run.
I'm thinking maybe trying out green bananas, but I would love to hear what works for everyone else.
I like to eat a Cliff bar or banana.
Running Goals ...
"But I have promises to keep, And miles to go before I sleep, And miles to go before I sleep." Robert Frost
Boston Strong in 2014!
My usual breakfast is a cup of coffee and a Balance Bar (or half a bar if I'm not feeling hungry and going for a run less than an hour).
2000 miles; 5k < 24:30; HM < 1:56; Century Bike Ride
NYC Half Marathon 3/16; Boston Marathon 4/21
1/2 Cliff bar or banana
Swim , Bike, and Run A LOT
Why do you need to fuel before your run?
Cup of coffee has worked for me for any type of run up to about 13 miles.
Oldman mid pack runner
Old , Ugly and slow
I run in the morning and never eat before I run.
first race sept 1977 last race sept 2007
2014goals 1300 miles , 190 pounds , deadlift 400 touch my toes
Nothing for me on my daily runs of around the same time, usually a little over an hour. Then I eat when I get back. I think it's more a matter of you getting used to running early in the morning than a fueling issue.
2014 Goals | sub-19 5k done! | sub-40 10k | sub-1:25 HM | BQ done! | sub-3 M
With that criteria, I would go for fig newtons and gatorade.
Run the mile you are in.
I'm with the non-fuelers, AM runs typically 1-1.5 hr on nothing but maybe a glass of water before I go out. Sometimes longer - last Sunday I did an 18 mile LR (~2:45) first thing in the AM on no fuel. Did not notice any difference from the LR's I do later in the morning, ~2 hr after a regular breakfast.
I am no expert but it seems your body should have plenty of fuel from the night before, assuming you ate well then. And I seem to pretty much eat non-stop until bedtime.
Not sure how long you have been doing it, but your body may just need to get used to it. I do find my "comfortable" pace is a bit slower in the AM, at least at the start of the run, but that can be a good thing.
I usually have a slice of toast with almond butter, a little honey and half a banana sliced on top.
I just have a glass of OJ.
a.m. runner fueled on ~8oz water and a cup of coffee.... anything longer than 6 or 7miles I take a bottle of 1 part G2 and 1 part water. works for me.
Jan 11 - Mississippi Blues Half, February 23 - Last Chance for Boston Half, March 9 - Charlotte Speedway Half, March 16 - Heart Mini Half, April 6 - ORRRC Half, May 4 - Flying Pig Full, June 14 - Hatfield & McCoy Full, July 4 - Rocket Man 5K, July 18-19 - Runners for Wellness 24hour Ultra, July 20 - RnR Chicago Half, Sept 21 - HITS Omaha Half, Nov 30 - Space Coast Half
look up generation ucan
A lot of the suggestions people are giving you will spike you heart rate, and you will crash and burn.
Oatmeal with berries quick oats (cheep) http://www.quakeroats.com/products/hot-cereals/quick-oats.aspx
Hammer gel ( Portable)
Hammer bars ( Portable)
The Irreverent Reverand
For runs of 10+ miles, I will get up and eat a toasted bagel with peanut butter about 45-60 minutes before the run. Yes, 3:45am alarms suck. I also slurp down a Clif Energy Gel (vanilla) with plenty of water, and take one with me on longer runs. I find it helpful to have another after about 90 minutes.
For shorter morning runs, I just make sure I use the bathroom and get a swig of water before going out.
Husband. Father of three. Lutheran pastor. National Guardsman. Runner. Political junkie. Baseball fan.
Goals for 2014:
Sub-3:30 marathon; run for a year free from major injuries or interruptions
PRs: 3:27 marathon; 1:41 half; 45:07 10K; 23:26 5K; 6:02 mile; <12 parsecs Kessel Run
You don't need anything for a 1-1.5 hour run.
Well, I always need coffee when I get out of bed, but that's got nothing to do with fuelling a run.