Eating before a longer run

[ficklemissfickle]

Have only run up to 10k before, now on a mission to get to 1/2 marathon distance. Got a sensible plan of 3 runs a week building up over a period of 16 weeks. Up to 4 miles twice a week and a longer run of 8 miles, normally do longer run on a Sunday morning first thing, 2 glasses of water and I'm off, managed to do it without stopping but it's HARD & I'm wondering if I should start to eat beforehand and what sort of time I should allow between eating and going out? Any useful advice welcome

You absolutely should eat before Exercise as a woman - weirdly men can get away with fasted cardio but women should eat beforehand (see work on this by Dr Stacy Sims, author of Roar). A mix of protein and quick/slow release carbs is the best, and real food rather than gels. My favourite is yoghurt and granola as it doesn't jiggle in my stomach. That and a cup of tea is my kick start.

It’s really a personal choice. I always run early morning and fasted as that’s when I run best, that includes a half marathon distance only taking on water and a gel during the run, I only had a bagel and jam before my marathon with gels during but you’ll get some people who swear on breakfast 2 hours before...

It’s really what works best for you, a bagel/porridge is a really good solid breakfast before a run as you don’t want to risk runners belly so test different things and find your ideal

I can run up to a half with nothing to eat beforehand (but do have a few jelly babies in the way round for a boost). I find eating before a run gives me terrible indigestion.
For reference I am female, early 40s, BMI 25, slow runner (2:30 1/2 marathon) & have been running for about 3 years.

I can only manage up to 10k before breakfast. I'd just eat whatever you normally eat for breakfast but allow time to digest it before running. I usually allow at least 2 hours.

I should probably add that I'm the sort of person who eats breakfast every day as soon as I get up, I'm not one of those who forgets about breakfast or doesn't eat it til mid morning!

This is very personal - everyone is different.

But for longer runs, yes, you should eat something before you go out, and have something to eat during (once you go over 10 miles or close to 1/2 marathon - less than that, not needed).

For me, I can't eat a large breakfast before a long run but I can't run on an empty stomach either. I eat a slice of toast (better: my home-made brown bread) with banana, sometimes with peanut butter too. Also drink large glass of hot water with lemon.

If I need something when running 1/2 a fig roll or a few squares of dark chocolate.

The gels you can get don't suit me at all, or anything like jelly babies. But everyone is different.

I will do 8/9 miles on a cup of coffee - up to a half marathon on a bagel or couple of slices of toast. I find eating too much doesn’t still well with me. The coffee is non negotiable though!

Agree totally personal. I happily run up to 10 miles in the morning without eating - if I'm going to run further I get up a bit earlier and have a slice of toast and half mug coffee and leave it at least 40 mins before running. On race days I have my usual breakfast of 2 slices toast and coffee at least 2 hours before, and if the race is a later start or a fair distance to travel to I'll take a snack with me to have an hour or so before start - banana, porridge bar, fruit cake etc.
Try running fasted but take a few jelly babies with you in case you get a wobble and see what suits you.