Hello,

I am 42 years old and just started running about three months ago. I try to train at least two or three times a week with a half-hour run. I ran my first 5K in December and finished in 26:29. I only have time to train when I get up at 6:30 a.m. so I always run on an empty stomach and I feel fine. However, I notice most 5K's start at 8:00 a.m. Should I eat a breakfast that morning? And if so what? Big? Small? (I usually just eat a bowl of dry cereal, then an hour later an onion bagel with plenty of butter.)

And what is a good thing to eat the night before? Does it make a big difference?

Thanks,

Marc

Marc-

Welcome to running and racing! My Golden Rule is "Nothing New, Only Tried and True" on Race Day. Now, that said, there can be reasons to try something new on race day, but that is the exception rather than the rule. Part of the training process is experimenting with every aspect of running, like clothing, pace, nutrition, hydration, fuel on the run, shoes, chafing products, and every other variable you can think of, so we know exactly what works best for us come race day.

For training during the week, given the distance and length of time you are running, 3 miles or about 30 minutes, it is certainly possible to cover this distance with no pre-run fueling, as you have experienced, because our bodies have enough stored fuel on board to meet this demand. However, when running in the morning without eating breakfast, be aware that in the morning blood sugar levels are at their lowest point because we have not eaten for seven or more hours while sleeping. Blood sugar levels can dip too low very quickly with exercise and result in low energy and a poor quality run. Monitor how you feel during your runs and take note if you feel you may be running out of gas. If you experience dizziness, confusion, lethargy, become cranky or irritated, then add some pre-run fuel. Eating a small breakfast before training runs will help keep blood sugar levels within their normal range, promote quality training, and aid your post-run recovery. Eating even just half of a banana or drinking some sports drink beforehand will give you a small boost. For best results, consume about 150 to 200 calories for a 30 to 60 minute run about an hour before you run.

Races bring a whole new set of circumstances. Most races start later than training runs, so yes, I think you would perform better and recover faster by having a small amount of food on board on race day. But in order to do that, you must practice eating and then running on some of your weekend training runs before doing it in a race. On a weekend run, when you have the option to run a bit later, simulate race morning. Get up early, eat a small breakfast, and then run an hour or so afterwards, all in the same manner and time frame you believe will happen on race day. This is a 'dress rehearsal' run and it gives you the opportunity to experiment with different foods and how best to time your eating and running. Some runners can eat and immediately go run with no problems, others need to eat 1 to 3 hours before running to avoid gastro-intestinal issues, so find what works best for you.

What to eat? Try an energy bar designed specifically for eating before a run because they contain easily digestible carbohydrates, and a small amount of protein and fat. Other good options are toast with a small amount of peanut butter, or half of a bagel with peanut butter; oatmeal; or, half of a banana, along with some water, coffee, and/or a sports drink. Cereal works for some runners but a word of caution about dairy products in general, because they can be difficult for some to digest and result in GI distress while running. Dairy products, wheat products, artificial sweeteners, and high fiber products contribute to GI issues in some runners. This is why experimenting during training is so important. You need to know which foods, and in what amounts, work best for you. And, if you find you really can't eat before running, try drinking eight to twelve ounces of a sports drink instead. Sip water up to 30 minutes before the race start. This time frame should allow you the necessary time to process and eliminate it before the race begins.

At the 5K distance, the pre-race dinner does not play quite the critical role like it does in distance races; however, it is still important. We might not think it makes much difference until it does and then, as the saying goes, hindsight is 20/20. Your pre-race dinner should consist of a lean protein; such as, grilled chicken, and some complex carbohydrates like a roasted sweet potato. Avoid foods with a high fat content. I suggest eating a smaller meal the night before the race because race anxiety can affect our digestive process. When we are anxious, digestion can be compromised and you want to avoid waking up on race morning feeling your dinner still sitting in your gut. You can opt to eat a larger meal two nights before the big race if you want to load up. This will give you time to digest and process the food, load glycogen, and yet not leave your stomach full on race morning. The goal is to get to the starting line feeling lean and mean, not hungry yet not full, with muscles well-fueled, and stable blood sugar levels that will hold throughout the race.

Establishing a consistent training pattern and race day routine along with good nutritional habits early on in your running career will give you the best outcome. As soon as you cross the finish line, consume water and sports drink to begin replenishing your body immediately. Your routine of eating cereal and a bagel post-run replenishes carbohydrates, but try adding some protein to that mix and maybe cut back on the butter!

All the best to you!

Susan S. Paul, MS

Susan Paul has coached more than 2,000 runners and is an exercise physiologist and program director for the Orlando Track Shack Foundation. For more information, visit www.trackshack.com.

Have a question for our beginners experts? Email it to beginners@rodale.com. NOTE: Due to the volume of mail, we regret that we cannot answer every email.

Lettermark
Susan Paul

Susan Paul has coached more than 2,000 runners and is an exercise physiologist and program director for the Orlando Track Shack Foundation. For more information, visit www.trackshack.com.