Do This To Improve Your Morning Runs | Running Nutrition Tips
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- เผยแพร่เมื่อ 5 ก.พ. 2025
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Struggle to eat before your morning runs? No worries, I have in the past too.
And it’s easy to think that you should just go running without having any food - to save you time and reduce the risk of suffering stomach problems.
But the issue is that eating before running helps to make your sessions more productive, can help with your running recovery and better fuel your next running sessions too.
So if you have been wondering should you eat before running in the morning, the answer is definitely yes, and by the end of this video you’ll know what to eat before running, even if you aren’t keen in the morning!
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Hi! I'm James. I'm a Sport and Exercise Nutritionist and I make videos on nutrition to give people simple, clear and easy to use information on a range of subjects. I focus on triathlon and how triathletes can use nutrition to help properly fuel their training and racing.
In my day job I work as an Advanced Clinical Practitioner in General Practice, or Family Medicine for those of you not in the UK, and work in a busy NHS GP practice. I'm a Specialist Paramedic by background and have full independent medicine prescribing rights.
Advanced Clinical Practitioner in Family Medicine, BSc, PGCert
Registered Sport and Exercise Nutritionist (SENr)
MSc Sport and Exercise Nutrition
Nutrition Consultant for Hurry The Food Up
Great Britain Age Group Triathlete
Qualified L2 British Triathlon Coach
I am not affiliated or sponsored by any brands, companies or products that I mentioned or show in my videos. My aim is to make these videos free from any sort of bias!
These videos shouldn't be taken as direct, personal advice on medicine or nutrition but more for information purposes based on the latest research and evidence. Unless otherwise clearly stated, this information is more suited to adults as under 18s have different requirements and considerations. I'm happy to answer any questions you might have as an individual though!
Contact: James@nutritiontriathlon.com
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A kind of gross topic but have you ever done a video on how to poop routinely before a run in the morning? I keep finding myself needing to go during my run and it's really bothering me, but not sure how to kick things off earlier. I don't drink coffee which I think would maybe help, but any ideas?
I love the gross topics haha! This is definitely an important one, for sure. I will add this to my list but I have a bit of a database of ones I want to get out first, so just to manage expectations--it might be a while!
So interesting! I got sick myself few times after high intensive and hard workout.. the reason was lack of carbs before workout- this blows my mind!
There are lots of factors to it but it could definitely contribute, yeah! You do also stress your body way more with high intensity exercise so it's kind of just a perfect storm for getting ill (but obviously is super useful for training!)
Brilliant , thanks James for another excellent informative video. Love this channel.
My pleasure 😃
Another excellent video. Thanks, your guidance had help a lot. At 65 I'm a rookie runner, but an old cyclist
Really pleased to hear that - thank you!
Thanks James! I'm actually glad there's a relation between HIIT and chance of catching a cold, as i was wondering if it's my intervals to blame 😂
Yeah there definitely is! 😃 I'm always cautious about my intervals and when I do them, having learned from past experience
Traders Joes Power of 7 Juice is my go to. Food is fuel.
Train Hi/Sleep Low, Fat adaptation, Fasting are more than simply an interesting subject matter, it can also get very complicated and implementation can be as variable as there are athletes. From my perspective, those are the best videos because they can teach/explain the most.
Yeah absolutely, they are tricky ones to manage! Will dive into this more again in the future then 🙂
This just made me feel a lot better about taking a gel or a few swigs of maple syrup before my morning run commute when time is limited. Tried fasted before and it totally wrecked me.
Really glad to hear this! Definitely don't feel bad 💪
I usually have some white bread or a pancake with chocolate spread before a long runs. It tastes good and it works an absolute treat for me!
Perfect combination! 😃🤤
I noticed I regularly got sick after a particularly hard event (sub-40 10km / sub-90 Halfs). Always when I didn’t immediately consume some protein and carbs.
In races where I had planned ahead and had shakes, bananas or a pasta salad waiting for me to have as soon as I finished I generally felt much better and recovered over the coming days.
Ohh that's super interesting to hear! Crazy how much of a difference it can make isn't it?
ran my 1st parkrun in 28:25! women's 2nd place!
also i had a banana and a big glass of juice less than an hour before leaving for the parkrun. which i proceeded to vomit after crossing the finish line 😬
Well, firstly congrats on your first parkrun and a great result! Not so good with the vomit 😬 Leave more time after eating before running 😅
Skip the juice too much sugar and acid to process in an hour. For such a short run under 45 minutes I usually only eat half a banana.
I want Train high sleep low.
I used to feel really lethargic if I tried to excercise after I ate. If I got around to it, I would get nauseous.
Now I eat a mango half an hour after I wake up, and start my run/workout 15 minutes later.
I do this for intervals as well as for longer distance runs(~15k so far).
I do add a couple teaspoons of glucose to my ORS water solution that I carry with me on runs. Given that I run in India, I sweat like a waterfall. That probably helps with my blood glucose levels too.
Great stuff! Every single endurance athlete on TH-cam should subscribe to this channel.
😊 Thank you!
Is it ok to eat only 5 to 10 mins before heading out the door on easy run i run very early and cant bear the idea of getting up any earlier just to eat 😅 i usually eat handful of raisins or drink apple juice just before i put on my running gear
Yep, this is definitely an option - I do this sometimes too. I would go for the simpler sources there like apple juice rather than raisins because they're quicker and easier to digest, but that's just my preference.
I never know what to eat before any runs from 8-10 milers to half marathons to full marathons
Then check this video out:
th-cam.com/video/hE55SfMHYR4/w-d-xo.html
It should help! 🙂
be curious and have fun with it and try not to sh# t yourself 😂😂😂
You got it! 😂
This is one of those channels where you subscribe after watching one video
😊 Thank you!
I agree, I just did exactly that