I run mostly early mornings, because that's the only free time that I have. Here is my nutrition routine for various runs every week:
1. Easy runs: Mostly fasted, I only eat a small banana and about 500ml of water prior to session
2. Intervals/Tempo: Easy run + 250ml soluble carbs + 1 gel after the warm up (about 15-20 minutes in)
3. Long run: 1-2 hours before the workout, overnight oat or porridge. 500 ml water. 3-5 gels + 500ml water during the run.
What is your routine?
Niels van Rongen
in reply to Moha • • •I usually run first thing in the morning. If it’s around 5k I usually just have one or two coffee and some water.
Around 10k I eat one or two full grain knäckebröd with apple spread or fruit jam + coffee and water.
If it’s later in the day I try to keep at least 2 hours between food and run.
I bring gels with me around 15k. I take one every half hour. I haven’t practised this in a while though.
Moha
in reply to Niels van Rongen • • •Coffee makes me want to pee every 15 minutes 😂 that's why I avoid it. But it's a good boost for sure
Niels van Rongen
in reply to Moha • • •Moha
in reply to Niels van Rongen • • •True, it may slightly elevate the HR too
Dan Carpenter
in reply to Moha • • •Interesting! I too prefer to run first thing and generally only have a cup of tea. I mostly don't eat until lunchtime time anyway, so if I run later I probably haven't eaten for a couple of hours.
I haven't run for much more than 2 hours and don't fuel even then. I find it hard to eat and run, but I know as my runs get longer, that I will need to fuel. But practising is difficult.
How do you practice fueling?
Moha
in reply to Dan Carpenter • • •@drdcarpenter
I have to eat after the run, I feel very hungry. Maybe not immediately, but within 30 minutes. Carbbbbbbbs😂
For longer runs I eat at least 1 hour before the run but typically 2 hours before. And I usually don't drink water within 1 hour from the run to avoid going to the bathroom during the run. During the run I take at least 30 grams of gels every 30-45 minutes depending on how fast I run. And a sip of water every 20 minutes or so.