How to Eat and Run – Right Now

Got water?

When you’re going out on your own for a run that will last 45 minutes or more, there’s a good chance that you’ll need to be prepared – inside and out. And being prepared on the inside means that you’ll need the energy and nutrients in your system to handle a long run, especially if running takes longer than you originally anticipated. Here is how to eat and run effectively.

Be sure to follow these simple rules:

1. Eat about a half-hour before running.

Don’t listen to the old idea that you shouldn’t exercise after eating – you simply have to eat right in order to fuel yourself correctly. You can’t exactly have an entire Domino’s pizza and expect that you’ll feel good enough to run. Eating before you run is about nutrients, plain and simple.

What nutrients should you be after? Carbs are good, especially with a little protein mixed in – whole grain cereal and milk can often offer this kind of balance. Other foods like oatmeal, nuts, fruit, and granola also make great pre-run snacks that won’t weigh you down.

Before you run, be sure to have your post-run snack ready. After you workout, having an effective snack ready to replace lost nutrients will be integral for healthy and speedy recovery.

2. Pack.

If you’re really going to be away for a while, a pre-run snack won’t be enough. You’ll be burning so many calories that your body will be demanding food after a while. In order to keep up a healthy pace, you’ve got to replentish your energy reserves, and to do that you need to eat something.

Some people take candy along with them for quick sugar replacement, while others are looking for a more balanced approach. Fruit and nuts likes almonds provide both sugar and calorie-dense healthy fats that don’t weigh your backpack down or make you feel sluggish as you run. Energy bars can also help you re-fuel.

3. Know in advance where you’ll get your juice.

By “juice,” I’m referring to liquids like water or Gatorade that will provide the hydration you need for a run above 45 minutes. You can either plan your run to go past water fountains, carry a bottle with you, store a bottle in a pack or belt, or simply stop in a convenience store with a couple of bucks on you. Bottom line? Having a plan to drink water is essential; there’s nothing much worse than feeling dehydrated with miles to go.

Photo Credits: dominikgolenia
Following these tips, you’ll be aware of how to eat before, during, and after your run.

Originally posted 2009-04-10 05:26:55.

This post involves: