Hey Coach Jay,

As a busy student, I often find it quite difficult to fit in time to run. So the only time I've had for my long runs is in the morning, and I was wondering if it is better to run before I eat breakfast or after?

Thanks,
Lexie

Lexie -

What a great question. Thousands of people struggle with the same issue - they can only run in the morning and yet they need to properly fuel in the morning as well. Hopefully I can shed some light on this for you, but let me first say that by no means is there one answer for everyone on this subject as stomachs vary widely in their tolerance for food on runs. Bottom line: For the long run, it's probably better to have a little bit of food in your stomach before you head out on the run, given how low your blood sugar is during the night. You'll recover faster from the run if you have just a small amount of food in your stomach when you start the run. However, you have to train your stomach to handle this food. Also, please know you'll need to eat again after the run and you'll need to eat your normal-sized breakfast to ensure you're properly refueling for the day.

The vast majority of people can teach their body to handle a small amount right before a run; eating a banana, tying your shoes and then heading out the door for 15 miles is totally realistic. But you have to teach your body (and stomach) to do this. So just as you would progress with mileage or intensity in your running, you start with one bit of banana one day and progress to the entire banana over a week or two. Also, have a bit of sports drink or water - your preference - at the same time so that you learn to drink prior to long runs as dehydration is a problem for many runners when running long. Bottom line is you should try to eat something - a piece of fruit (but not citrus, due to acidity), bread, oatmeal, etc. - prior to your run.

Second thought is that you can experiment with eating an energy gel prior to your run if the solid food experiment above is not going well. Most people can handle the gel once in their stomach, but it's hard to swallow for some people as it's a thick, pudding-like substance. But once in your stomach you should be able to handle this. Now, some might say, "But I've heard ultra-marathon runners eat on the run." True, but all that means is that their body can handle running with food inside the stomach; you can save yourself the embarrassment of running with a peanut butter and jelly sandwich as you’re passing your neighbor's place on your morning run by eating a small amount of food before you leave the house.

I hope this helps Lexie and I wish you luck in your experiment.

Jay Johnson

*Coach Jay's advice is provided as general training information. Use at your own risk. Always consult with your own heath care provider for questions relating to your specific training and nutrition.

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