I'm competing in the 10k run in the park on Sunday and was wondering what is the best breakfast to eat to give me maximum energy etc. Any suggestions other than bananas, as that seems to be the thing everyone suggests
what do you normally eat before running. Race week is not the ideal time to experiment with food that might not agree with you.
Personally I try to have something like porridge or brown bread toast about 3 hours before the race and if I'm going to be runnign for a long time then I have a banana or energy drink about an hour before race start.
I always have 2 poached eggs, on whole grain toast. Allow plenty of time to digest. 3 hrs as HM suggests is fine for me too.
wouldn't go near eggs, especially runny ones. Something you are used to that is very unlikely to cause stomach issues like toast, porridge, weetabix, bagel etc.
I usually have a cereal/energy bar the hour before and maybe some energy drink. The big thing is to not try anything new..
Hunnymonster, you're in to the long distance running in a big way. I been advised against brown bread and wholemeal foods before marathons, etc. Maybe it's a precautionary measure, I dunno. I guessing from your experiences it's not a problem to eat such things before heading off for a 3 or 4 hour run? Any opinions on that?
This is going to be a bit crude but if you've already done a big poo you're unlikely to need a second one within a couple of hours. In training, I don't care. I carry tissues with me and most of my routes are rural. I just duck down behind a hedge and fertilise the ground. In town I pop into a pub or petrol station (usually buy a bottle of water or something so as not to abuse the place). On race day I spend a good while on the loo before lining up so as to make sure anything that is close to emptying has plenty of chance todo so. For my first few marathons, I took an anti diorhea (sp?) pill beforehand but I don't bother any more.
Good on ya! I'm normally too shy to stop off behind a tree in the middle of nowhere just to take a leak and have often arrived home close to bursting...
Although I've seen the other end of it too with people arriving at the finish line carrying a big mess in their shorts or down their legs....think I'd rather be caught behind a hedge than in that situation...
The bike leg of an ironman is 180 km. Chances are you'll need a pee doing that time. Getting off and back on a bike is a lot more involved than when running so the usual thing is just to pee on the bike. The hot weather and wind means it dries pretty quickly but I get the most disgusted looks from non-triathlete's. You never want to get too close to my bike shoes though
Quoting Jeff Galloway:
"Race Morning- Don't eat, it won't get processed in time to do you any good, Those who need to boost their blood sugar level should eat the same food in the same quantity that they found works for them in other races or hard workouts"
He goes on to say that he does his carb loading the day before the race but doesn't eat too much the night before due to risk of having to carb unload during the race, he also says that he only eats easilly digestable food such as bread and energy bars during this time. For race day he also recommends electrolite fluids, and energy bars 60-90 minutes before the race if you feel that way inclined.
I don't agree with not eating at all before the race. I have done it once or twice when races started in the middle of the night and I ate well the evening before but for this weekends race you should ahve eaten something rather than coming off a nighttime fast.
I certainly don't think you'll need electrolytes for a 10 km run unless lobal warming has really gone haywire.
An article worth reading is
but again, for 10 km most people will be fine no matter what they do. I wouldn't get too hung up on it unless you're out to win the race or are a complete couch-potato trying to do it.
Hunnymonster, I actually would tend to agree with you. I usually have a fairly light breakfast of tea and toast or something similar 3-4 hours before running. However as you say for a 10K run unless trying to win or something it isn't going to make much difference, but still wouldn't be eating too much or one might end up behind a bush, tissues or no tissues. Also not much point in carrying undigested food around the circuit.
Interesting article by the way.
As a very general rule of thumb (will depend on the person and the food) but an average digestive system can process 250-350 kcal an hour. Any more than this is just extra weight and potential discomfort.
Tomorrow, I shall be mostly eating:
2 x Weetabix
1 x Big slice of brown bread (with butter)
1 x bottle Lucozade sport
Water as needed.
Enjoy the race everyone who's participating!
wo0t! 39 minutes! A personal best
How'd everyone get on? Lovely weather for the run. The last hill was murder - didn't see that they had changed the course.
Wooah! Congrats! It was way too hot for me and I wore the cotton t-shirt instead of a technical one so I carried a pint or two of sweat around on me... Can't get used to running hills either and those were not nice. Came in at 58'09, 6 minutes and 7 seconds behind my 10K PB which was 52'02 on the Port Tunnel 10k.
Haven't really trained at all since the Barcelona marathon - did only 2 4 mile runs in last 6 weeks so I'm not surprised at my time today, but it's a good kick up the a*se to get off the couch and get out there again!
anyway - 39 mins is fantastic. Well done!
(oh and the medals were really nice, weren't they?!)