Runner's Training Tips: Energy for morning run

Hi Phil,

 What is your average weekly training routine like? Are you taking some rest days? If you are running too many days consecutively your muscles may need a day or more to recover.

I often will have a banana or yogurt before a morning run just to get something in my stomach, but find that as long as I am eating balanced meals rather than junk food the day before, my diet doesnt make much of a difference with 5ks. Typically longer distances are when you need to really watch your food intake.

I would also probably recommend checking out a 5k training program, which involves some different types of workouts to build your strength. Try using the Runners World Smart Coach for training plan ideas.

Hope this helps.

Hello Phil,

I'm not being funny, but are you eating enough?  Have you suddenly cut down your food intake (protein shakes aside)?  Are you trying to lose/losing weight?  Sorry, enough with the questions.

Anyway, the average man aged 19-59, approx 70kg and averagely active requires around 2500kcals/day.  A more individual figure can be arrived at but this is a good guide.  If you're running out of energy, given that you're having enough recovery days may indicate you need more food, not fat free/low cal supplements.  Calories (which you indicate you want to avoid) is another word for energy (which you indicate you are lacking).  Obviously this is assuming you've discounted physical illness.

Stick with a sensible, balanced diet as per thiemb's advice above.  Plenty of complex carbs, not cakes and biscuits.  Plenty of fruit and veg, not a lot of calories but plenty of vits and minerals to help with energy conversion.  Get your protein from lean meats if you eat it and fish and the oily ones too.  You need dairy (bone strength) but you can keep that the low fat variety but you do need fat so make it monounsaturated, olive/rapeseed oils.  There is twice as much energy (cals) per g of fat than per g of protein and carbs, but it should still be limited. 

Obviously, don't take the above as carte blanche to raid the fridge, as I'm sure you know, just because we exercise doesn't quite mean we can eat vast amounts - 30 seconds to consume 300 cals and 30 minutes to work it off!  Not fair.  Most importantly, don't get hung up about it.

Re protein shakes - I wouldn't say they were empty calories, they contain protein after all.  But unless you're on a really restrictive diet for some reason, then a normal diet provides you with more than enough protein and the body is very good at using what's needed, storing a bit and peeing the rest out.  So at worst they could be money down the toilet.

Sorry, I have gone on a bit.  I hope it's helped... outofbreath! 

Re: Running later in the day, I find it doesnt make much difference when I run, it is just a matter of when I can find the time. BUT I think any good training plan should include lots of variety, which can include running different distances, speeds, times of day, surfaces, locations etc... This keeps you from getting bored with running the same route or distance, and your body is more prepared to adapt to different situations when needed. Try shaking up your training and maybe add some cross-training (biking is great) on your off-days to work some different muscles in a low-impact way.

Happy running!

I am no expert by any stretch of the imagination, but I can tell you what I do.  I usually run mornings on the weekend and middays (at lunch break) during the week.  I dont feel good running unless I have a little something in my belly.  So whether I'm going for a run or going to lift weights, I usually eat a medium sized apple before either.  It's enough energy for me and it's not too heavy.  After my workout I like to get a good helping of protein and some carbs within an hour.  FYI- My runs only vary from 3 to 6 miles.

Hi Phil,

I am with "outofbreath' if you have a well balanced healthy diet you will get all your dietry requirements.  Are you getting a good nights sleep, the night prior to training?