Talk to me about eating before a long run

[lovesherheels]

I'm really struggling to find the right food to get me through my long runs. Eggs seemed to make me pretty nauseous, and the PB toast/fruit I had last time didn't seem to work (although I may have waited too long to get out there). 

What do you ladies eat before a long run? A friend suggested a Power Bar, and another said PB bagel and a banana ... I guess I'm just looking for a few other recommendations/thoughts before my long this weekend.

Thanks  

[shellfish26]

I do a bagel thin with peanut butter and honey. I use the Jif Whips because I have found that the regular PB is a bit thick for me. Sometimes if I'm especially hungry, I may put a few slices of banana on it, as well.

[bostonmichelle]

I do toast with peanut butter as well. I also usually have a banana as well.

[Deleted]

I do eggs, but H does an english muffin w/ pb and a banana.

[Deleted]

I like to have a peanut butter sandwich and an iced coffee 2 hours before I start my run. I can't run within an hour of eating.

[Raggedeannie]

I usually do a bowl of cheerios with a spoon of almond butter and a banana sliced up, about 1.5-2 hours before heading out.

Are you fueling DURING your long runs as well?

[Wines Not Whines]

I have a sensitive stomach, so I usually just eat a banana before training runs. Before a a race, sometimes I'll eat a Kind/Clif/Luna/Lara bar, but I have to eat it at least an hour before the race starts.

[Susie]

Right now I'm eating 1/2 cup plain greek yogurt + 1/2 cup berries + 1/2 cup Grape Nuts or generic similar. Sort of like a parfait.

[clseale]

I'm a PB toast, w/sliced banana runner. DH eats similar to Susie.

[boston340]

Apr 14, 2014 9:33:58 GMT -5 clseale said:

I'm a PB toast, w/sliced banana runner. 

+1

[shorewife]

I have trouble with eating before long runs and races, so if anything I'll just eat some sports beans or whatever I am going to be fueling with during the run.

[gt7301b]

I usually eat a bagel with butter or toast with peanut butter. Fruit right before a run doesn't sit really well with my tummy.

[skwcm80]

Bagel thin with PB and strawberry preserves or honey. I eat 45 minutes to an hour before my run.

[lovesherheels]

Ok, thanks ladies. This helps a lot and makes me feel like I'm not COMPLETELY doing something wrong. I'll try specifically adding a banana instead of whatever fruit we have around. 

Apr 14, 2014 9:21:59 GMT -5 Raggedeannie said:

I usually do a bowl of cheerios with a spoon of almond butter and a banana sliced up, about 1.5-2 hours before heading out.

Are you fueling DURING your long runs as well?

I've been playing with it some, but not consistently. I have a couple more long runs to keep playing with that during the runs, so I'm hoping to get lucky this weekend and figure it out.

[mrshandy]

Usually a bowl of oatmeal with PB and flax seed and a slice of PB toast. A cup of black coffee helps to um clear things out before I go.

[labbie]

I do 2 slices of toast (cinnamon raisin bread lately), with thin spread of peanut butter and half a banana. I do better when I eat this about 40mins or so before going out.
Even with my "long" runs of 8-9 miles, I still need a little something at the 4 mile mark and I'm trying to figure out what's best there. I imagine that will vary depending how long I'm out.

eta: I also drink my normal coffee with creamer, but that's definitely a personal preference- many of my friends can't tolerate coffee before a run.

[Raggedeannie]

I can get through a run of 4-5 miles on breakfast alone. If I don't begin fueling around mile 4 (or 40 minutes in) on longer runs then I hit a wall. Everyone on this board has different mid-run fuel preferences (gels, Gu chomps, clif shot bloks, peanut butter m&ms, you name it) and will gladly tell you about their strategies, if you ask!

I also need to be sure I hydrate really well the day before or morning of a long run. Trying to play catch up with hydration also isn't going to cut it.

[jordylee]

I used to do PB/banana on a bagel/toast, but my stomach just can't handle the fat from the PB before a run anymore. Now I either eat a half or whole bagel, depending on how long I'm running, either plain or with just a little bit of jam. It works much much better for me. Fat and protein before a long run are just impossible for me to digest.

[humpforfree]

I usually do one piece of wheat bread with pb about 1.5 -2 hours before and half a banana about half an hour before. Oh and one (ONLY ONE!) cup of coffee with the bread and pb.

[clseale]

Apr 14, 2014 10:32:03 GMT -5 jordylee said:

I used to do PB/banana on a bagel/toast, but my stomach just can't handle the fat from the PB before a run anymore. Now I either eat a half or whole bagel, depending on how long I'm running, either plain or with just a little bit of jam. It works much much better for me. Fat and protein before a long run are just impossible for me to digest.

9/10 this is not an issue for me, but I have noticed that every now & then, the PB doesn't sit right on my stomach. Nothing that has made me actually change my routine yet, but I have considered ditching the PB for a lightly buttered bagel, and then a banana on it's own. I think fat can be a pretty common issue.

Another thing I have found that my body will not tolerate, is the sugar. I had a few failed attempts of honey on the bagel. No. My body did not like that. 

[lovesherheels]

Apr 14, 2014 10:27:18 GMT -5 Raggedeannie said:

I can get through a run of 4-5 miles on breakfast alone. If I don't begin fueling around mile 4 (or 40 minutes in) on longer runs then I hit a wall. Everyone on this board has different mid-run fuel preferences (gels, Gu chomps, clif shot bloks, peanut butter m&ms, you name it) and will gladly tell you about their strategies, if you ask!

I also need to be sure I hydrate really well the day before or morning of a long run. Trying to play catch up with hydration also isn't going to cut it.

I can usually do about 6mi straight out of bed, no breakfast in the mornings before work. (If I need to, anyway. I don't usually do 6mi in the mornings, lol.) Maybe I'm waiting too late on the fuel during the run, then, too. I'll try starting earlier. 

And I definitely wasn't hydrated enough the night before my last long. Probably why my legs were dead.

Thank you.

[jordylee]

Oh, and its my superstitious tradition, but i ALWAYS eat pad thai for dinner the night before a really long run (18mi+) or marathon. It is so much better than spaghetti because on race weekend, the italian places are jam packed and we just waltz right into the thai place. And, you know, practice for race day and all that.

[lovesherheels]

This is all SO helpful, seriously. I can't even tell you all how much I appreciate all of this information. Thank you, thank you.

Sugar (e.g., honey) is definitely a no-go for me in the mornings. I'm not a coffee drinker (my parents joke I haven't become adult enough to like it yet, ha), so I'm usually on water or some Diet Coke in the mornings.

This has given me a LOT to think about and try out this weekend. I appreciate y'all sharing your strategies for fueling for long runs. It's really helpful. I have a few friends who I can ask, but it's nice to have this group for a larger focus group.

[lovesherheels]

Apr 14, 2014 10:51:15 GMT -5 @vtcupcake said:

I also find that what I eat in the days leading up to the long run on the weekends is also just as important. I'll have a hunk of red meat on Thursday and something lighter but with good carbs on Friday for a Saturday long run.

This is really interesting to me. I'm going to make note of this. My long will be on Saturday this weekend, so I'll have to check out this theory. Thank you for sharing!  

[kams]

PB & honey sandwich.

I think the days before are just as crucial.

[jamalynn]

I do a banana with just a little bit of nut butter (whatever we have on hand). I can't do much.

[sassystace]

Apr 14, 2014 11:16:35 GMT -5 lovesherheels said:

Apr 14, 2014 10:51:15 GMT -5 @vtcupcake said:

I also find that what I eat in the days leading up to the long run on the weekends is also just as important. I'll have a hunk of red meat on Thursday and something lighter but with good carbs on Friday for a Saturday long run.

This is really interesting to me. I'm going to make note of this. My long will be on Saturday this weekend, so I'll have to check out this theory. Thank you for sharing!  

I agree with vtcupcake on this...what you eat the day BEFORE your long run is important too (and day before hydration too).  As far as breakfast before a long run or race, a banana or a banana and half a bagel w/butter works for me.

[labbie]

Apr 14, 2014 9:23:06 GMT -5 Wines Not Whines said:

I have a sensitive stomach, so I usually just eat a banana before training runs. Before a a race, sometimes I'll eat a Kind/Clif/Luna/Lara bar, but I have to eat it at least an hour before the race starts.

This is a good point- the only time I get to enjoy my "ideal" pre-run meal is on weekends when I can wait an hour between eating and running. During the week there is no time, so best I can do is 1/2 a plain banana at most 15mins before heading out.

[cinco]

English muffin and cashew butter (which is gentler on my tummy than PB, not sure why!), coffee and cream. I need to wait at least an hour after I eat. Preferably 2-3, but that only happens on race day.

DH eats eggs and toast.

[lb2006]

After eating an english muffin w/pb before EVERY long run for two marathon training cycles, i can't gag down anymore toast/english muffins/bagels + pb.

I now eat part (or whole, depending on the distance) clif bar with a small amount of iced coffee. Usually 1-2 hours before my long run.