If you an early morning runner, do you eat first?

[Illbefinejustbloodyfine]

I am new to running, only a few months in really, and following a training plan. My recent runs are 6.5k and 9.5k. Ideally i would do these first thing but two issues, i need to eat first, and I hate eating early!

I need to eat as suffer from blood sugar crashes if not careful (nausea, sweating, to the point if fainting if not careful). Even on longer walks.

So, what do you eat and how long do you wait before running?

I’m not a runner, but I love an early morning gym session. I make a small pot of overnight oats and have that in the morning with fresh fruit, nuts and honey. It’s about 300 calories, very balanced and gives me enough energy for the gym. Plus, it’s easy to grab and go x

I don’t run anymore but always used to run fasted. I do gym and swim early in the mornings, always fasted.
I don’t have time in the mornings to eat, let it settle and then go. Plus I generally can’t stomach food in the mornings anyway so I exercise around 6-7am and eat at midday.

TMI warning - Coffee (which ideally triggers a pre-run toilet trip) but no food.

Pint of water and a banana, 45 minutes to digest it. Maybe 1 slice of toast. Any more than that and it is just a guaranteed stitch.

When I used to run longer runs I would take some energy gels to have around the 10km point.

Not a runner, but before a morning gym or cardio session I have a small handful of cashew nuts for an energy boost and I don’t feel it sitting in my stomach

Thanks, If going in the morning i wouldnt have time to wait 45 minutes so might try the cashews or small pot of overnight oats.

But also yes re tge toilet trip, normally an hour after i get up and post coffee so theres that to consider too!

I think it depends on how things sit in your stomach. No need to eat anything before a gentle 5k or 10k particularly if you fueled the night before.
For a longer run I would eat but I can eat two pieces of toast with honey and run immediately.

You could always take a gel as you leave the house.

I sometimes go out at 5:30 before work and find a squares bar/flapjack/that sort of thing does the trick

It depends how far I'm running. A hour or less I have a banana, if its longer I have the banana and a small bowl of porridge.

My stomach seems to tolerate both without any issues and without the feeling of food "sitting" in my stomach while I'm running. I basically eat and leave.

I much prefer a fasted run as I feel sluggish after eating. However, a black coffee and a poo are essential before doing more than a couple of miles.

I like to run fasted but do use gels if it’s a longer distance. When I have eaten before a run. It would be toast with jam about 45 minutes prior

More than 10k I would eat but I’d have to get up early enough to eat an hour before. If I eat closer then I get a stitch. Less than 10 I wouldn’t. You could try an energy chew or haribo before you go out, that works for me sometimes if I am feeling shite before a shorter run.

I run fasted, up to 8km before work. However, I don’t normally eat til lunchtime anyway so this is normal for me and I always have a couple of energy chews in my pocket in case I get the wobbles. We also eat dinner at 9pm most nights so I think this makes a difference!

What about trying something light like a couple of dates? They are full of sugar so should help and they aren’t heavy so you could try straight away.

I used to run fasted but I hated it. It took a lot of self motivation to get out of the door those days. Nowadays as I work for myself I don't. I was fine doing it I just didn't enjoy it.

I've been experimenting with fueling recently as too much too close to a run make me feel yuck, but so does not enough. I've found a hot chocolate about 45 mins before is excellent and no negative side effects.

When I was marathon training I'd eat 1-2 digestive biscuits whilst doing my leg swings, and then head out the door! It was sufficient fuel for the run and then I would eat breakfast after getting back and showering. You're right to avoid fasted runs as they have a neagtive impact impact on recovery and female hormones, as well as reducing the quality and enjoyment of the run.

If I am going swimming I have a normal breakfast (usually cereal, toast or overnight oats). If running first thing I have maybe a thin slice of toast or some yoghurt. I’m usually hungry as soon as I wake up in the morning (or an hour after waking at the latest), but can’t eat much just before running.

One hour before running I’ll have a small slice of toasted sourdough, spread with nut butter and a banana. Or just a banana and a coffee.

I often run first thing, and prefer to run on just a cup of tea.
anything over 10k, I have a slice of toast with peanut butter.

I have a protein shake 30 mins before I run in the morning and then take energy gel with me depending on how far I’m running that day

I used to run and now I am restricted to weights. Always exercise before 6am.

Can't eat first the moving around would make it come back up and I'd be sick. I did a half marathon on half a dry bagel once.

I can't have any liquid either as I'd wet myself.

Even walking the dogs is done before I eat anything.

I always have a cup of tea and if that triggers the prp - pre run poop then I don't need anything else , if not then a small piece of toast for encouragement!
But once that's out of the way I can run straight away !!

If I was running 10k plus I would always have the toast , probs with butter and jam.

I have a banana and sometimes a cup of tea, depending on timings. I struggle to run on an empty stomach too, except for maybe a short easy one.