[Junkyard Dawg]

I am looking on new ways to improve how well I run. We do physical training 3 times a week.

I'm curious how long before I run is a good time to eat? Obviously for energy to run shouldn't one eat some time before running but not too soon?

Case in point, I try and eat 2 hours prior to running and then down a bottle or two of water before hand.....but it seems like that's causing some issues with my inhaling/exhaling abilities as it seems like I develop gas in my stomach...so I'm wondering if maybe I should eat and drink 3 hours before running?

I'm also looking for ways of dealing with cramps while running....?

Oh, and you know those power shakes that you can buy? The ones that are supposed to give enrgy/burn off fat....do those things even work?

TIA

 

[BlackBetty]

Junkdawg, first everyone is different, maybe 3 hours is good for you worth a try. The issue with cramps could be minor food type adjustments. I don't believe the carb up thing anymore. We use to do that before football games and I felt like a slug
I've experience the cramp thing before and decided the answer was.........stop letting 5 black belts beat on me for 1.5 hours.....and it WORKED!!!
the drinks....don't work!!! I have a friend I can contact that is a nutritionist....I'll see what I can find out for you.

 

[Byfield]

What sort of cramps? (muscle? stomach?)

 

[69boo307]

I am looking on new ways to improve how well I run. We do physical training 3 times a week.

I'm curious how long before I run is a good time to eat? Obviously for energy to run shouldn't one eat some time before running but not too soon?

Case in point, I try and eat 2 hours prior to running and then down a bottle or two of water before hand.....but it seems like that's causing some issues with my inhaling/exhaling abilities as it seems like I develop gas in my stomach...so I'm wondering if maybe I should eat and drink 3 hours before running?

I'm also looking for ways of dealing with cramps while running....?

Oh, and you know those power shakes that you can buy? The ones that are supposed to give enrgy/burn off fat....do those things even work?

TIA

You probably need at least 2 hours of digestion before running hard, if I eat too soon before a good run I'll get a pretty bad stomach ache. I think hydration is the most important thing, just plain water, and lots of it! That will help prevent cramps of many kinds as well as heat exhaustion (in the summer).

If you're prone to side stitches, could have somethin to do with the way you breathe. Make sure to breathe deeply from your diaphram, not with your chest/shoulders. They call it 'belly breathing'. If you breath by raising your shoulders, expanding your chest, you can develop cramps and it isn't very efficient. Beyond that a good distance runner just learns to develop a mental block to pain such as side cramps .

Power shakes? nah... WATER

 

[BlackBetty]

Dawg....also avoid round house, forward and side kicks to the ribs spinning back fist.....are okay because they usually don't hit your ribs with those. oh and drink plenty of water.....no sodas either!!!!

 

[twotone64]

The carb build up is usually done the night before at least 12 hours before to take affect. With regards to eating for energy before hand, fruits such as citrus are great within an hour before. Any heavy "normal" food should be at least 3 hours outside of your activity. Yogurts, peanut butter and cellery, strawberries, Bananas, carrots, oranges, are all good for quick energy before hand. With regards to those energy drinks, I wouldn't use those as they are high in cafeine which is detrimental to your running abilities.

Here is an article that I give my athletes here at the school I coach at:

Eating Before Exercise
by Dr. Jeremy Sims


It is generally recommended that you should never eat a large meal for between two to three hours before exercising. This recommendation is well based on scientific fact.

Following the ingestion of any meal, there is an increase in the flow of blood to the digestive system, supporting the absorption of nutrients. At the same time the blood supply to the muscles is significantly reduced, thus making them less efficient during exercise at this time. This effect is very much dependent on:

1. The time which has elapsed following the meal.

2. The amount of food eaten.

3. The degree of exercise.

Professional sports people aim to eat no later that three to four hours before competing. They therefore ensure complete digestion of food and a relatively empty stomach.

 

[gbanfield]

Iam new to the forum and it sounds like you have good friends here giving advice and suggestion but I thought that you may want to consider supplements.

 

[DUKE 69]

Dawg,

I too,am a runner and I coach track at the local high school. Rod has hit it pretty good but here is some more stuff to consider:

You may have to experiment a little because your metabolism and ability to digest certain foods in a certain amt. of time will vary from others. Try to go with "lighter" type foods. Heavy, fatty things are NOT the ticket, at least pre-workout. Sometimes, too much water too close to workout time may cause that "sloshing" feeling in your stomach and might even cause the cramping...again, experimentation may be necessary. Post-workout hydration is far more important, as well as getting some quick carbs into your system like fruits or energy-type bars. Talk to others about what works for them, again remembering that we are all different. There is no single recipe that works for everyone. You might also try searching the web for some more info.

Another thing to think about is what kind of running are you doing? Just pure mileage at a reasonable pace or more quick stuff? That may have an impact on your reaction to the stuff consumed before you run. Good luck and continue to ask questions. You will figure it out in no time and congratulations on your efforts so far!

 

[Bowtie-72]

Like an angry dog? That gets me running in a whole new level.

I just graduated from non-aerobic workouts to running and biking. From my experiences, 2 hours is a minimum for anything more than a casual jog. When you're really pushing yourself, the body suppresses the stomach and digestion process, and routes the energy to the muscular and cardiovascular system to provide enough blood and oxygen supply. That means the stomach contents sit and have a very good potential for escaping the easy way. A little too much water from a drink and the stomach can spasm and reject it's contents, often just a little bit, but you're well aware of it. As for the water, I wouldn't force it in just prior to running, but make sure you keep drinking all day, as well as after. Kinda like topping off a radiator, you need water to keep cool, hydrated, and most people don't realize how much it helps in joint and muscle lubrication, which can help prevent cramps.

Sports drinks are not the best idea, you can get what you need from food and solid nutrition. A multivitamin usually doesn't help.

Check to see if your medical insurance covers seeing a nutritionist, some do.

 

[Timmer]

Dawg - I like to work out in the mornings if I can three times a week maybe four. Two hours before I have half a bowl of Kellogg Vector meal supplement [ cereal ] with soy milk and a bit of fruit. The trick is not too much and this is light to digest. I loved to run but had to give it up because of joint pain. I now warm up on a stationary bike and step climber then do an hour or so on a bowflex [ As seen on TV ]. The Bowflex has got to be one of the best pieces of equipment I ever used switched to it from the York 2001 free weight system. I really like the Bowflex as the resistance is equal both ways no strains compared to moving gravity weight systems. With the Bowflex I also do a circut training over doing one part of the body per day much more fun and complete in my view. I have been training all my life and still love it at my high school weight actually and I'm 60 years old. I have a room set up in my home so that I don't have to wait in a line up, pay, or fool around getting to and from a gym .My doctor also has one have a look at the bowflex on the web. I do believe that I get my body working as well as running with no hurt. If I want to puff a bit more the step climber will put my tongue on the floor - good luck - --tim--

 

[BlackBetty]

I had joint pain..........when that dang cop took it from me!

 

[Beaux]

Bananas are gods gift to runners. I aint never seen a monkey go down from joint pain or cramps.

I dont run, myself, unless I HAVE to (prefer my bike and swimming since it seems that guys the run all the time are the guys the have heart attacks and joint problems but thats just IMO / personal observation) but my instructor at the academy pushes bananas like they're drugs and he's working a corner. He's in his mid 50's and can outrun / outpace everyone, not to mention he's on record at the campus benching somewhere around 400 lbs so I thought I would listen. I find them to be very helpful.

I dont do supplements and such because it seems that this week they're good for you and do wonders and next week they come out with a study that says they kill you or do nothing. I get my supplements from fruit, veggies and grains.

 

[hrd]

i've never seen an african beetle drop either (and, by most accounts, they also have super human strength and stamina) but, that doesn't mean you should limit your caloric source to fresh dung heaps.
personally, i cant imagine why anyone would subject their bones and joints (of almost the entire body) to the abuse of repetitively slamming their, barely or, "usually" under cushioned and under protected heels onto an asphalt/concrete surface when you can get the same (or better) cardio benefits from riding a bicycle, rowing and especially swimming or even sitting on an exercise machine in front of a tv. i know not everyone has access a pool or good rowing machine (or an actual skull) but, almost anyone can afford a half decent bike. i ride as much as i can (though its less now that my dog can barely even fake, try as she might, being able to keep up anymore but still wants to go as much as ever, sad day it was when i realized and accepted that fact) plus, i'm holding out for a good schwinn (or comparable) fan type static bike with the arm/upper body workout. i'm not knocking a person who does run and certainly not anyone who works out in any manner regularly, i just don't get the running thing.
heres a thought: when was the last time you drove or rode past a jogger who looked like they were having fun?

 

[Beaux]

i've never seen an african beetle drop either (and, by most accounts, they also have super human strength and stamina) but, that doesn't mean you should limit your caloric source to fresh dung heaps.
personally, i cant imagine why anyone would subject their bones and joints (of almost the entire body) to the abuse of repetitively slamming their, barely or, "usually" under cushioned and under protected heels onto an asphalt/concrete surface when you can get the same (or better) cardio benefits from riding a bicycle, rowing and especially swimming or even sitting on an exercise machine in front of a tv. i know not everyone has access a pool or good rowing machine (or an actual skull) but, almost anyone can afford a half decent bike. i ride as much as i can (though its less now that my dog can barely even fake, try as she might, being able to keep up anymore but still wants to go as much as ever, sad day it was when i realized and accepted that fact) plus, i'm holding out for a good schwinn (or comparable) fan type static bike with the arm/upper body workout. i'm not knocking a person who does run and certainly not anyone who works out in any manner regularly, i just don't get the running thing.
heres a thought: when was the last time you drove or rode past a jogger who looked like they were having fun?

Dung doesnt have the nutriotional value of a banana. This is why monkeys throw poop and eat bananas. They know the deal.


I am in COMPLETE agreement with you as far as running goes. I run to escape or capture. I bike and such to excercise.

 

[hrd]

tell that to a beetle

 

[Junkyard Dawg]

First off thank you for the input.

Running is mandatory in the Air Force. We are tested at least once a year to determine how fast we can run a mile and a half. We are also tested on how many push ups and sit ups we can do within a minute and we also have our abdomens taped for circumference. All of this is added up in addition to your age to determine if you are physically fit, just barely cutting the mustard or if you are failing.

The cramps I usually encounter are usually either in my side or in my lower back.

I normally eat a big bowl of cereal an hour and a half before I run thinking the carbs will give me energy to haul ass and not tire out as easily. I typically get up at 5 am but for some reason it's not until closer to 5:30 when I manage to eat. I normally start at the gym at 7 stretching an am usually running by 7:15.

This morning was a little different...my wife cooked for me 3 eggs and some bacon....not much....and I drank one full bottle of water. I didn't get so much gas this time, can't say my energy level was different. Afterwards I tried one of the power shakes the store in the gym offered and it was actually pretty good.

I did take a bottle of water with me and after my run I chugged it down. The shake also consisted of crushed ice.

During my run I normally inhale/exhale thru my mouth. I take in a big breath and puff out what seems like two smaller breaths. I want to say this was what an old gym teacher I had many years ago said to do.

Torndown your response of "yogurts, peanut butter and cellery, strawberries, Bananas, carrots, oranges, are all good for quick energy before hand...." I will take that into consideration. I have heard banannas are good for preventing shin splints but have yet to see if that's a myth or not.

Duke I will also take into consideration your advice on "post-workout hydration is far more important, as well as getting some quick carbs into your system like fruits or energy-type bars".....and to answer your question it varies each day on how far we run....this morning for example we ran 1.5 miles, some other days we run for 30-40 minutes around a flat oval track.

The good thing is on base we have a gym to work out at. It doesn't cost us anything either. But our shop does mandatory PT three times a week at 0700. I'm wondering if maybe I could just eat a little bowl of cereal at 5 am? I don't see myself getting up at 4 am....

 

[CAElky]

I am by no means a runner (messed up knees from too much soccer too young), but I'll tell y'all a little secret about bananas.....

The potassium in bananas helps counteract the lactic acid that builds in your muscles during vigorous activity.

The peanut butter and celery deal is great. You get a bit of protein and a vegetable that is about 90% water. Hydrating and feeding yourself at the same time? How can you beat that!

Here's a link that might help too.

 

[kevin d]

I've never had a problem running on an empty stomach but if I ate within 3 hours of running I would cramp.
Your water intake should take place long before your run. Hydration is a full time job. Urine color will tell you if you are properly hydrated. Light is good, dark is not.
As far as improving your run times, try varying your runs. If your goal is to run a quicker 1.5 mile run then run 2 miles.
Do wind sprints.
Try interval runs. I used to sprint to one telephone pole and then "rest" by running at my normal pace to the next pole. It will kick your butt but you will get faster.
Run with a partner who is just a little faster than you.

 

[twotone64]

I normally start at the gym at 7 stretching an am usually running by 7:15.

Im not sure how other coaches do it, but in the recent decade, Olympic coaches (especially running coaches) have moved away from "stretching" before hand and have developed active-dynamic warmups such as doing some light jogging (to get your heart rate up) high nees, butt kickers, lunges and other such movement. This always seems conter productive to your work out as you most people think they will get tired before they work out, but in contrary it gets your muscles, and heart up to par so that you dont spend the first part of your activity trying to "catch up." What this does is to get your heart rate up before your workout or activity, moves your muscles through the range that you will take them through in the excercies and warms them up. The stretching has been proven to be much better AFTER your work out to help work out the cramps and acids. We have adopted this in the track progam here, and at the previous highschool I coached at as well as the football programs at both schools.

Oh and I would like to thank you for your service. I am the son of a retired first sergeant, grand son of a B17 Pilot over north africa, and the great grand son of a soldier in WWI, and the greatest pride I have is for my brother Capt. Raymond D. Hill KIA Oct. 29 2005 OIF in South West Baghdad by an IED.

 

[DUKE 69]

Rod,
Interesting that you brought up the theory of the dynamic type warmup. I too, have been exposed to that at almost every clinic I have attended over the last few yrs. So, I tried it w. my kids and so far, so good. The real key is the post-workout stretching/jogging, cool-down routine. I have found a definite drop in muscle soreness and general stiffness the next day by allowing enough time for the kids to properly cool down. It works for me too! I'm not sure if the military allows for such things for their people but perhaps Dawg can find a way to do so sometimes on his own. It sure has been interesting to see the changes in coaching theory over the last 15-20yrs. Or, to take it further, the changes since the '60's when I was a high school runner. Kind of like the muscle car thing..........