Hi everyone! As part of my plan to get in shape, I'm taking up running--or trying to, anyway. I'm using nikerunning.com's walk to run plan, and it's working out pretty well so far, except that I'm moving into a stretch of running more at once and it's just killer. I can barely make it through.

Anyway, I run right after breakfast, and I'm wondering if anyone has any good breakfast ideas to share? Things that will give me enough energy to get through my workouts. Right now I usually just have a bowl of Cheerios and maybe some orange juice and head out the door.

Tips?

Water, Fruit, bagel & Cream Cheese. THis will give you readily / easily accessible nutrition for your run. Have you thought of using running goo for energy during your run?

I prefer to run on an empty stomach.

But I agree with KM. Whole grain bagel or fruit is good. When I ran longer distances, that is what I would have about 1/2 hour prior. but watch out... to much food may have you running to the john.

It may be that you just need to get your cardio capacity up.

Excercising on a full stomach is a problem for me, as I have had GERD. Most of the food won't be bio-available anyway, unless you take it several hours in advance. If I really feel hungry, I'll eat a very small amount to keep the pangs away. Too much food drops my energy for up to an hour afterwards too.

I had energy problems at the start of my Couch to 5K, but I would catch a second wind around 20 minutes in. The minutes before that were hell though, and it was only anger and disgust at myself that kept me going much of the time.

If you need a boost, some runners recommend taking a small cup of strong coffee (6 oz) or tea 15 minutes before running. It's also supposed to help with the pain somehow. If you're caffeine resistant, like me, switch to tea and vice versa. The theophylline in tea works differently enough from caffeine that it gives me the jolt I need. You may want to take a quick bathroom break before running just to make sure you aren't interrupted though.

Other than that, find a way to just keep moving. Any sustained motion will also get your heart rate up and blood pumping and that may be all you really need.

I find a banana gives me a huge boost of energy. I notice a big difference on days I have my pre-run banana; I have more of a bounce in my step and never get stitches in my sides. I've mentioned this to some of my running buddies and all agree that it makes a huge difference. Since I don't like to run on a full stomach, that's about it for me, but if you feel like you need more I'd agree that a whole grain bagel would be good...or just a ClifBar.

Running "right after you eat" has got to be causing some of the discomfort... I can imagine the crampes... shiver...


If you must eat before, try something that your body can break down quick like yogurt, a small amount of fruit, or, like Rincewind said, some coffee...

Though even liquid will cause cramping pretty easily...

I usually do the six meals every three hours thing, and I work out at noon, so, my 10am meal is normally yogurt and a few SMALL pieces of pineapple or grapes. I find it's usually digested enough that by 12-12:30 I don't get cramps...

Good luck!

I have a banana about 45 mins before I run, works wonders for me.

I have a small cup of coffee and one biscuit about 45 minutes before I run-- it wakes me up!

Like Rincewind, I find the first 15 minutes very hard. The next 15 minutes are effortless and the last 15 minutes are hard again.

i go through the same cycle...the first fifteen minutes are torture and then it's effortless for a while. suddenly, it's torture again. i prefer to go through this process on the elliptical machine and save myself the joint pain.

Try not to eat something too heavy. I think that a banana or a bar will be good. If you eat too much, you will get stiches or cramps. Also, once I start exertcising, I usually don't get hungry at all.

Remember that if you run first thing in the morning before you eat you can potentially burn up to 300% more calories. This is because you are on an empty stomach and your body has to pull the energy from somewhere other than food in your stomach. 30 minutes would suffice.

However, if you are training for sports or just physical conditioning you may want to eat something 30-60 minutes prior to your run. Something with lots of carbs for quick fix energy.

This being said, running in the morning is not for me. I'm just not a morning person and its pretty painful when it comes right down to it. I know some people are really into though... I prefer the nite cardio.