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Running Tuesday: How I Fuel

January 10, 2012 by Hillary 10 Comments

The other day I received a question from a reader that I thought would be beneficial to answer publically rather than personally… and because it pertains to running, what better day to address it than Running Tuesday.

Ange asks:

What are your top 5 pre-run meals when you’re running 6-9 miles or so? I’m looking for a good list and since you are obviously a runner like me, I need some new ideas!

How I fuel for a run completely depends on when I plan to run. I prefer to run in the morning before breakfast, especially if it is a longer run. However, I have been known to crank out 6-9 miles spontaneously at the WREC in the evenings, too, after a long day.

I’ve had much practice fueling my body for training and racing, and I, personally, like to run with an emptier feeling in my stomach. I’ve found that my best runs are those when my body isn’t in the process of digesting a high-fat, high-protein meal.

For long morning runs, my pre-run fuel depends on what I’ve eaten the night before – sometimes I wake up “on empty” and sometimes I still have fuel in the tank (not my favorite feeling). I often will not eat anything, but if I am hungry, I’ll give my blood a bit of glucose (sugar). With that, I’ll have a small amount of fat and protein to sustain my energy for the longer duration of exercise.

The following are a few of my favorite {running} fuels:

Larabars

These minimal-ingredient {vegan and gluten-free} bars settle well with me. I’ll eat half of a bar about 1 hour before exercising.

Energy Bites

My homemade version of the aforementioned bar. I’ll pop 1 or 2 bites, depending on the anticipated duration of my run.

Chocolate Espresso Energy Bites

Almond Apricot Energy Bites

If I don’t have one of the above options on hand, I will often eat 1/2 banana with 1-2 tsp. of nut butter and/or 1 date with nut butter.

If I do not plan to run until later in the morning, I can eat a regular, higher-calorie breakfast of oatmeal or toaster waffles with nut butter and banana.

It’s a good thing I crave peanut butter and bananas most mornings :)

 

Read more about how I Fuel for a Feel-Good Workout in my recent guest post @ The Daily Crumb.

If you have any questions at all, please ask! Obviously, I’d be more than happy to talk food + running!

Happy Running Tuesday,

Hill

 

Of Possible Interest:

  • Fuel Up! (video)
  • To Eat or Not to Eat (Before a Run)? (video)
  • Marathon Meals: Fueling on the Go
  • Set (and Achieve) Big Run Goals
  • 6 Reasons to Start Running

Related Posts

  • Tuesday Tidbits | 2.19.13
  • Go Running
  • Runspiration
  • 30-minute hilly {HIIT to FIT} run.
  • share your strength.

Filed Under: Nutrition, Running Tagged With: Running Tuesday

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Comments

  1. Maren says

    January 10, 2012 at 12:09 pm

    I’m obsessed with Larabars!!! So yummy.

    Reply
    • Hillary says

      January 10, 2012 at 1:35 pm

      Favorite flavor(s)?

      Reply
  2. Stephanie says

    January 10, 2012 at 1:25 pm

    This is so great. I love reading about what people eat before going on runs. I’m always trying to find the magic breakfast key. I’m an empty stomach, low-fiber kind of gal when it comes to early runs, but I’m thinking 1/2 a Larabar may be just right. :)

    Reply
  3. Lauren @ What Lauren Likes says

    January 10, 2012 at 2:12 pm

    Larabars are delicious! I always eat them before or after a workout :D

    Reply
  4. [New Balance] Nicole says

    January 10, 2012 at 3:14 pm

    I can’t wait to try Larabar’s new flavor! Thanks for the 6 reasons to start running link… I have some knee problems and always thought running was bad for your joints, but I guess not!

    Reply
  5. Lindsay @ biking before bed says

    January 10, 2012 at 5:29 pm

    Your homemade energy balls looks amazing! Bananas are definitely my go to pre-workout fuel.

    Reply
  6. Lauren @ Fun, Fit and Fabulous! says

    January 10, 2012 at 7:51 pm

    I crave peanut butter and bananas in the morning like nobody’s business. I usually have Bob Red Mill’s Mighty Tasty Gluten Free Cereal with peanut butter and bananas for breakfast. I can’t wait to make your almond apricot bites. They look delicious!

    Reply
    • Hillary says

      January 10, 2012 at 10:08 pm

      I’m going to look for that cereal…

      Reply
      • Lauren @ Fun, Fit and Fabulous! says

        January 11, 2012 at 7:39 am

        It’s hot!! I love it!

        Reply
  7. Corrie Anne says

    January 12, 2012 at 8:23 am

    Oh, fueling is totally a weakness of mine. I gotta check out those chocolate espresso ones!

    Reply

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