Running after work - Diet

martyoo

Hi all,

I work until half five and try and run home 2/3 evenings per week (13k).
I just don't have the energy for it at all and was wondering if I made some diet changes would it improve.

I usually just eat at one and would generally have two sandwiches and some fruit.

Does any one have any advice on what I should be eating and when?

Thanks.

Murta

Back when I used to run home from work (5-8 miles), I'd have a significant
mid afternoon snack (200-300 cals) around 4pm. If working late, I'd have a banana (30-60 mins) prior to run home.

run_Forrest_run

2 hours before the run I'd have a banana and even some Weetabix with low fat milk. I always find running after work to be damn hard as I'm tired and generally fed up from work:)
At least you're running home, that's an incentive.

martyoo

Thanks guys for the replies.

Will try them this week and see if it makes a difference. I suppose ideally I should be running to work and not from work.

Krusty_Clown

I've a 15 mile run after work this evening. I started the day with porridge and a banana, will be having a couple of chicken/salad sandwiches for lunch with some fruit, and will have a bagel + jam and some more fruit at about 4pm in prep for the run (along with lots of water throughout the day). Not saying that it's ideal, but it works for me.

rom

I also run after work and a banana at 4 is what I have.

KentuckyPete

+1 to the above.

A bagel with peaut butter and banana about 45 mins to an hour before an after-work run is what I go for. Works a treat

If I'm really stuck (no bagel-preparation facilities) then a banana and a fistful of jelly babies works too :P

Spunderbungle

I go for a 50g packet of Good Food Company nuts/seeds/dried fruit about an hour before the run if I'm going straight after work. Or if I have time to nip home for an hour first, a bowl of porridge made with water.

huskerdu

Definitiely eat 2 hours before the run. Lunch 4.5 hours before a 13K run just doesn;t work as ytou have discovered.

Try the ideas in this thread, experiment and find out what works for you.
Some people ( like me) are very sensitive about eating before a run ( some foods dont work, must be a 2 hour gap) . Some people can eat anything and run an hour later.

Do you do long runs at the weekend ?
What eating pattern works then ?

dna_leri

I do most of my sessions after work and will have nothing to eat for 4-5 hrs beforehand. We are all different and have to find out what works for each of us.