Help with Diet

DriverMad

Hi Folks,
I go for a run/jog 3 times a week. the run is about 3 miles. My problem is that I don't seem to be getting any faster or want to run longer and I have a feeling it is my diet. I go for a run in the middle of the day. What should one eat before going on a run or how long before hand not to eat? I drink plenty of water too.
Male, 32, 6 foot
Most days:
Breakfast, Porridge with Honey and cup of tea 7:00
Snack, Scone with butter and coffee 10:00
Go for run
Lunch, brown bread sandwich with Chicken and coffee 13:00
Snack, apple and banana, and coffee 3:30
Dinner, spuds, veg and meat cup of tea 6:00
Plenty of water in between.
Thanks.

seamus

You have to push yourself. How long does it take to run the 3 miles?

How long have you been doing this? Your body will naturally adapt to running the 3 miles and become more efficient at it, but that doesn't mean you'll naturally become faster or feel like doing more than 3 miles.

EileenG

Looking at your diet, you've got carbs for breakfast, snack, lunch (with a small big of protein), snack and dinner is the first meal with what looks like a balance.

Try adding more protein and fats to your other meals, and cluster your carbs around your runs.

As for the running, whatever you do regularly, your body will get used to you doing, and will resist change. You've got to switch up your training to see progress. Instead of always going for a three mile run, try doing an occasional HIIT session, where you alternate flat out sprints with easy jogs. If you have a running track, try sprinting the straights and jogging the bends. It's a killer, but it a couple of HIIT sessions should give you a bump in fitness and speed.

DriverMad

Thanks for the reply. I have been running 3 miles since about last September / October. Maybe I am just no pushing myself hard enough. It takes me about 25 to 30 minutes about. Never actually timed it. Maybe my body is just used to running this amount and I have to push harder. I lost about a stone weight since Septmeber. Down to 14 stone 5 pounds now but seem to be that weight for the last 2 months.

Thanks.

DriverMad

EileenG wrote: »

Try adding more protein and fats to your other meals, and cluster your carbs around your runs.

Sorry for the stupid question but could you give an example of some foods with fats that would be good?

Thanks.

EileenG

Eggs, oily fish, meat, nuts, seeds, avocado, etc.

seamus

I don't know a massive amount about running, but at 3 x 25/30 minute sessions a week, you're just about on the cusp of the minimum amount of exercise you can do to see a difference.

Perhaps focus on time instead of distance. The next time you go for a 3-mile run, make a note of a "marker" about halfway down your route, be that a particular tree or a crack in the pavement which stands out, whatever. Look at your time at that point. Also make a note of exactly how long the run took you.
The next time you pass that marker (on your next run), look at the time again and note whether you're ahead, behind or about the same as you were last time. If you're ahead, maintain your pace. If you're behind or about the same, try to up your pace slightly for the second half of the run and beat your previous time for the full 3 miles.

"I will run X distance" is really only a goal when you're having difficulty running that distance in the first place. When you're capable of running that distance, you need to up your goal either to "I will run Z distance" or "I will run X distance in Y time".

The running or fitness forums should be able to give you good advice on a running "plan" to improve your statistics.

DriverMad

Thanks for the replies. I will try to up the running intensity and include a few more fats and maybe cut down a bit also on the food.

thanks,

stephenherek

i think you should drink water before go for a walk and also drink a glass of water after return to home and after 2 hours eat fresh food or vegetable this might be helpful to you.