I've generally been a casual runner, running about 2 miles a day a few times a week. Lately I am becoming more interested in running longer distances though, and I'm looking for advice on how much time to wait between eating and running and also what to eat.

 I've tried running in the morning before breakfast and usually feel too weak. I need something in my system. Now I am usually running at 7:30/8 p.m. outside. I ran 3 miles today, something I haven't done in a couple years, and I felt really nauseous through the last mile. So any nutrition tips are appreciated!

 Thanks!

 Good luck!

Any suggestions on keeping the bananas ripe?  They go from green to spotted in no time at all.  Currently keeping them on the counter with the rest of the fruit.

I have no idea if this is right......but its worked for me so far each time. 

If I'm doing a long run, I try to have coffee and a banana or some sort of bread about 1 hour before I run, this usually sustains me for the run, and then have a celebratory breakfast of an egg white omlete after the run :-)

 A couple hours after the run, I'll have a normal breakfast: pancakes, waffles, french toast, something along those lines.  It's what works for me.

After waking, I get a cup of coffee with some honey and then go online to check email, news & weather while waiting for my morning 'symphony'  to finish. (3 movements... <g>). If I don't wait, running gets _very_ uncomfortable for me. I'll also drink about 8 oz of sports drink 10 or 15 minutes before heading out to run.

Afterward I'll drink another 8oz of sports drink and some water, then have some cantaloupe with a plum or peach (in season) and a banana. 15 minutes or so after,  I'll have a slice of multi-grain toast with peanut butter and jam or honey, plus a second cup of coffee. If I don't have the peanut butter, I end up snacking on something a couple hours later.

 - c

 Maybe this is an indication that I need to eat more?

 Katie

 This is mostly because I'm always hungry, not because I wear out during the run. DesireeJaclyn, maybe you're getting tired because your body isn't used to that distance right now?

I've gone from couch potato to 1/2 marathon distances in the last year, and the first couple of months were the hardest.  Every mile I added on seemed to drain me worse the couple before that.  But once I had been doing 12-15 miles a week regularly for a few months, things got a lot easier.

 I think the important thing is try out lots of different things you see here and figure out what works best for your body.  Good luck!

On the weekends, I have time to have breakfast.  I have a giant bowl of oatmeal with Agave nectar for sweetener.  Then I wait about an hour and I'm OK. 

Recently, I've had the situation of running right after I'm home from work, but with not much daylight left in the day.  No time for dinner, then waiting an hour.  So, I run before dinner. But, what I did was eat three dates right before running.

This seemed to give me a bad side ache.

It's tough to fit in eating before running with our busy schedules. ONce it's light outside until 9pm, then I have time to eat diner and digest, then run at dusk. Never had any problem with this.  

i am running in the evening i will have two - five sips of my smoothie but in the morning i run without eating nething but i chew gum while i run coz i really feel i get dry lips...

What's good for me most likely won't be good for others, and you're the same.

If it's an afternoon run I have a something like a tuna sandwich on wholemeal or a baked potato with tuna or cottage cheese about 4 hours before I run and then snack on veggies and fruit in the avo. I'll use gu, shotblocks or other easily digestible sports nutrition straight before I run if I need something else!

I usually eat when  I get back from the run - I'll usually have a protein shake / fruit smoothie (I'm not a great carnivore so my diet is quite low in protein) or a glass chocolate milk, then  maybe some fruit/yoghurt/granola/honey.

So try various things stay with light items to start with.  

I have just increased my running to include a lot of 15-25 kms runs and I have a 35km cross country planned for this wekend. I can't do these on a empty stomach like I could with a short 2-5 km run. Any thoughts on what I should be eating before I runor during a run ?

After my runs, cool down, stretching, and shower, I eat a breakfast of granola cereal and milk and applesauce or a banana.

It's different for everyone, so just experiment with what works for you, I've found that for short morning runs, I really just want to wake up a bit, so I eat something sweet, like half a pop tart, a banana, etc. For longer morning runs (10 plus) I get up early enough to eat a bowl of oatmeal. 

About a half cup of oatmeal with milk, and a piece of fruit is perfect about an hour and a half before early morning runs. I will say it took some trial and error to find out that's what works for me. On longer runs (over 8 miles), I also bring some gels with me. I've learned that the nausea I feel during long runs is my body telling me it's hungry.

I know it's different for everyone. I have a friend who loves a large cheese and meat stuffed omlette about 30 minutes before a long run. (I can't imagine!)

My best opportunity for running is early morning (5:30 AM!) and it is always before eating - this is the weekday schedule.  On weekends, I will run a little later (~7 or so), but still without eating.  If that doesn't work out, I make sure to not a whole lot of food so that from 3-4 hours later, I can go run. Signs that I didn't wait long enough range from a stitch in my side to severe nausea after a mile or so.

So in other words, I have found it very difficult to run with anything in my stomach.  On the other hand, later in the day, after some food in the system, I have done some great (for me) running. Distances are typically 6 or 7 miles; up to 11 miles 2 to 4 times a month, 30-35 miles/week.

 About what to eat and how much, it definitely depends on your goals.  Lofty goals mean strict training which means strict eating schedule too.  If you're more causal (like me), you can probably just do what seems to work.

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ADAM

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workout routines--workout routines

 It's been trial and error for me.  I used to be able to run on an empty stomach, but not anymore.  I think it's because I'm running longer distances now than when I first started running a year ago.

Regardless, I don't think people specifically want weight loss - they want fat loss. We have just gotten used to calling it weight loss because the media is obsessed with it. Do you ever notice how the Special K and Yoplait commercials of girls debating which swimsuit to wear are always of girls who don't need to lose weight anyway? It is too easy to fall into the trap of wanting to lose weight. If you want fat loss, which may or may not result in much weight loss, work on building muscle and varying your exercises (sprints, long cardio, intervals, circuit training, biking, swimming, etc...) so your never get bored and your body doesn't get used to the same old routine - when this happens your body will be more efficient and you will burn fewer calories.

I've tried the banana thing too before running and that is not a good idea for me. I guess its the acidity of it but I can't do bananas on an empty stomach. I lose it after the first half mile. I think I'll try the toast idea.

At the weekend I get up early and have a bowl of cereal, usually something like Alpen and sometimes a banana. I wait 2 hours before going for a run and then I am neither hungry or have indigestion.

During the week I have a small snack such as a banana or a piece of toast before I leave work and then run when I get home.

There is lots of information on "clean eating" available. It is well worth researching.