The alarm sounds early in the morning and you roll out of bed still groggy for your morning run. Should you eat first? How much should you eat? What about after?
These are some of the questions which have to be considered before heading out for a run. It is not a good idea to head out on an empty stomach and expect to have a very good experience. Your body may forgive you once or twice, but a continual habit can cause loss of energy to finish from a huge blood sugar crash. We run to feel better and be healthier, not feel like we're barely dragging.
About 30 minutes to an hour before your morning run you need to fuel up lightly with a good carbohydrate and protein mix. Sounds complicated, but it doesn't have to be. A fruit yogurt will fill the need very nicely. Or a peanut butter on whole wheat bagel with a glass of milk. Quick, easy, and still plenty of time to lace up for your run. What about after the run? A glass of chocolate milk (or soy milk) is a perfect after run recharger. If you like smoothies then whip up your favorite as a post run pick-me-up.
If you are a lunch time runner plan a snack about 30 minutes to an hour before heading out. Some fruit and cheese, a few nuts, and you are ready to run. Afterward the smoothie or a sandwich and juice will refuel you for the rest of the day.
What about those of us who run at night? Plan your run for a couple of hours after supper. Unless you ate very heavily you should be ready to go by then. And the awareness of planning to run later can help you not load up your plate for seconds. After the run a light snack of fruit and yogurt or chocolate milk will be a great dessert to finish off the evening. Just be sure to allow an hour or two after the run for bedtime and sleep. This gives you time for your body temperature to come down allowing you get sleepy.
No matter how busy the day is, we can find time for running if we think it through. Just remember to treat your body as kindly as your car and don't try to run it on empty. Food is fuel and can keep us as active as we want to be. What better excuse to keep enjoying that glass of chocolate milk than to refuel after playing outside? Cheers!
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