What you eat too close to a run does not stay there while your body redirects blood flow to your leg. The opposite is true -- your body prioritizes digestion. So, eating too close to a run will slow you down (or cost you extra effort to maintain your normal pace), while blood attempts to tackle digestion. This has a cascading effect on hydration. So, cardio suffers. Explosive athletes can better handle it, provided they have superior basal cardio already. This statement ignores what you eat, which is perhaps more important. The last and worst thing to eat is any protein. Avoid that completely. The next poor choice is any simple sugar, even a fruit (without the pulp/fiber). The best is fat -- not just any fat, but a specific kind. If you cannot find the right kind of fat (and this is mostly animal fat), then pure fiber will do it. Try it; run on fiber and see. The protein is to be avoided because it disrupts hydration the most -- unless you are getting something like milk, which, in a good form, can be more hydrating that even water. Milk can be good -- but like fat, it also has to be the right kind.
1. Eating too much 2. Drinking too much 3. Static (still) stretching (instead do dynamic, or moving, stretching) 4. Eating curries, protein, spicy food, fiber, dairy, fizzy drinks, alcohol, meat, caffeine (they take longer to digest) (instead, keep it to carbs) 5. Not going to the bathroom (I'm from the US I had to look up what loo meant lol) (especially go if you've eaten those foods/drinks on the no no list)
Me 1 hour before my run: No, I'm quite full thanks. Pretty hydrated as well. Me 15 minutes before my run: OH MY GOSH!!! I'M GONNA DIE OF STARVATION AND THIRST OUT THERE!!! WHERE ARE THE BISCUITS???
I am a morning runner (5am) so I'm typically fasted since that's what works for me. If I'm going beyond 60mins I bring Honey Stinger Chews with me. Great video
I find I get a stitch whenever I run fasted, without fail! Just doesn’t work for me. Around 2hr 15 after some protein porridge with a banana is perfect for me.
Yep unless it's over 1hr, fasted unless some really intense efforts are planned. "Fuel for the effort involved". Fats will usually be enough, though its fun to throw a home made rice cake on the furnace after an hour.
I'm training for an ultra, so I need to practice eating before and DURING running. Knowing the race would have mac and cheese, which I love and would never be able to turn down, I tried it. Except... I made it FIERY MEXICAN mac and cheese with TUNA!! 😂🤣🤢 And it was a speed workout. I was literally heaving into the bushes in a lovely residential neighborhood. 😂
I used to get side stitches really bad in triathlons. I cut down fiber and protein down for a day or two before and none the night or morning before. It's helped a great deal.
Great tips! As many times as we hear them, we need to keep hearing them so we don’t forget. These are key rules to healthy, happy running! I also recently did a video on this subject on my channel! Thanks for the refresher!
I find porridge to be invaluable, you can add a bit of honey or dried fruit to add a slight sweetness and variety. I think with experience you gradually realise what works for you, as for drinks a simple electrolyte drink will probably be better than some designer drink that costs a fortune. I was told to always wear the same stuff for training as for running and to avoid new shoes before a race. I would suggest maybe 2 pairs of identical shoes and rotate them so that one pair can dry and the others can be used for running, in winter months it can be hard to avoid getting wet feet.Always have good foot hygiene and maintenance, make sure your socks are always clean and dry and spend time getting the fit right with your shoes too. You don’t want to have blisters and 10 miles left to go.
I switched over from distance running to biking 6 years ago just so I can eat and drink as I like, haven't regretted it... :) our school track team warmup was 800m at medium pace followed by a static stretch followed by another warm-up run
I normally run fasted and in the evenings after work.. when I can I'll run in the mornings like on the weekends.. my fastest 10k I believe is 54.55 I may have done it faster, but dont have proof.. aiming for a 45 min 10k cant dedicate my full time into running the way I want so I been watching all these videos when I can and taking all the advice turning on the notification bell ..itll prolly take me all year to achieve maybe longer..also most my training is on treadmill i live where it's really cold and snowy weather a third of the year looking forward to running outdoors have no outside tracking or equipment use the Nike running app bless me with me some gift lol jk.. just made this post my personal journal .. thank you!
I figured that out after eating a HUGE portion of chicken parmesan 45 minutes before a run. The first quarter mile the tomato sauce was creeping north, so I slowed WAY down. It was an exciting discovery, my first successful MAF run! Lol
Hello GTN, i love swimming, cycling, and running. I watched your videos about swimming and running and then try it on my own and success, thanks a lots :D. I just started a few weeks ago(swimming, cycling, and running), i'm an amateur in this 3 activities, can you give advice to me. And i want to ask about this "did i need to do static stretch before cycling?". I'm always do a static stretch before doing these 3 activities. Ok that's all, thank you :D
i never eat before an workout or if it's needed I eat at least two hours before. It doesn't matter of it's early in morning or late in afternoon nor evening. Eat always after.
Haven't yet watched the video but on the preview picture alone... GTN training squad before a session: Where's all the cake? Fraser: Oooops.... 😂😂🤣🤣 Keep up the good work! 😁
Training runs are fine, but I can almost /guarantee/ a need to visit the loo at T2 at Olympic distance and longer. Which wouldn't be terrible, but wrestling with a long sleeved tri-suit becomes comical once you've sweated in it.
running with donuts can be fun too :D i ran in a race called donut dash once where you got a 2 minute time credit for each donut eaten during the 5k (they had to stay down)
I’Ve heard of this run and even considered it. But then I ate 2 donuts with my breakfast about 30 minutes before running and my stomach was killing me all 3k! So I decided this was not the race for me, ha!
I got a top ten finish on New Years day. I'd been up all night, drank at least half a bottle of gin and gone to the race on about an hours sleep. Can't say it was wise though.
Definitely agree with not eating before a run!!! I am curious to know your opinion on running fasten? Let’s say you have to run in the morning but you cannot wake up 1h before your run, what would you do?
@@gabriellakyriacou3488 thank you. That’s what I do mostly, except that it’s tea and not coffee for me 😃 and I do a banana or 2 kiwis if I’m going for a longer run 20K+. But I was curious of what people who recommended as it’s a bit of a debate to run (or not) fasten 🙂
They say to have calories input when in a triathlon. That means I will have to eat on the bike at about kilometre 20. is that enough time to have it digest by the run?
I use the bathroom several times before going out for a run. Nothing worse than having ran 3 or more miles (5k+) away from your house and needing to run what seems like across the fucking country back to use the bathroom.
Hey gtn! I’m quite a hardcore cyclist and have been recommended to start running. Although I have been told it will hurt!!! Do you have any recommendations for cyclists starting to run? Thanks
I've been there myself. Don't trust your lungs if they tell you to go faster and further, they will lure you into injury. Your cardio fitness is much stronger than your running muscles and tendons are. Go out often, but easy and slow for the first few months.
I want to share something funny about me, two years ago I started running and less than a mile I feel like go to pee, it was like sixth am and the restroom were closed so I feel terrible that I went back and took my car back home. I been running for two years and now I can run eight miles and I feel great no more sensation to go to restroom 🤣😅
I have found that if I drink milk before a run I'll most likely shit my pants. If I drink milk I have to wait at least 3 hours before I go running, and even then I might get a stomach ache.
1. Have a small yogurt and espresso 2. Wait 30 minutes - AND DROP A DEUCE! 3. Do lots of jumping jacks to warm up; everything feels good. 4. Somehow get the shits anyway.
Eating an apple or other fruits and sometimes nuts that take longer to digest aren’t great right before a run either. Afterwards though... eat all the fruits!
@@Sunset13118 I can only speak for myself. The synchronicity of my footfalls, my breath, and the beating of my heart is a Divine rhythm, woven into the fabric of my being, best appreciated in solitude. When I see aspiring athletes more concerned over sharing their runs on social media, or livestreaming with a selfie stick while running, I have literally seen this, I feel they are depriving themselves. Again, this is only my truth, your path may lead elsewhere.
We've all been there! What mistakes have you made? Share them with us 😁
Strength 5 coffee 30 minutes before a run. Never. Again. Struth. I mean sure, I ran faster. But that wasn't the aim.
Guilty of running with too much liquid in the system! Felt like a washing machine on a slow cycle with all the sloshing going around in my stomach😄😄😄!
Failing to “go” before I go.... :(
Don´t have asparagus, trust me
What you eat too close to a run does not stay there while your body redirects blood flow to your leg. The opposite is true -- your body prioritizes digestion. So, eating too close to a run will slow you down (or cost you extra effort to maintain your normal pace), while blood attempts to tackle digestion. This has a cascading effect on hydration. So, cardio suffers. Explosive athletes can better handle it, provided they have superior basal cardio already.
This statement ignores what you eat, which is perhaps more important. The last and worst thing to eat is any protein. Avoid that completely. The next poor choice is any simple sugar, even a fruit (without the pulp/fiber). The best is fat -- not just any fat, but a specific kind. If you cannot find the right kind of fat (and this is mostly animal fat), then pure fiber will do it. Try it; run on fiber and see.
The protein is to be avoided because it disrupts hydration the most -- unless you are getting something like milk, which, in a good form, can be more hydrating that even water. Milk can be good -- but like fat, it also has to be the right kind.
1. Eating too much
2. Drinking too much
3. Static (still) stretching (instead do dynamic, or moving, stretching)
4. Eating curries, protein, spicy food, fiber, dairy, fizzy drinks, alcohol, meat, caffeine (they take longer to digest) (instead, keep it to carbs)
5. Not going to the bathroom (I'm from the US I had to look up what loo meant lol) (especially go if you've eaten those foods/drinks on the no no list)
Loo is poo
Me 1 hour before my run: No, I'm quite full thanks. Pretty hydrated as well.
Me 15 minutes before my run: OH MY GOSH!!! I'M GONNA DIE OF STARVATION AND THIRST OUT THERE!!! WHERE ARE THE BISCUITS???
Man this needs an entire book written about LOL!
I am a morning runner (5am) so I'm typically fasted since that's what works for me. If I'm going beyond 60mins I bring Honey Stinger Chews with me. Great video
That's why I always do fasted cardio (unless it's a long run of course!)
Anything up to 90 mins is always empty stomach. GI distress is a bummer
I find I get a stitch whenever I run fasted, without fail! Just doesn’t work for me. Around 2hr 15 after some protein porridge with a banana is perfect for me.
Yep unless it's over 1hr, fasted unless some really intense efforts are planned. "Fuel for the effort involved". Fats will usually be enough, though its fun to throw a home made rice cake on the furnace after an hour.
I do fasted long runs too.
I'm training for an ultra, so I need to practice eating before and DURING running. Knowing the race would have mac and cheese, which I love and would never be able to turn down, I tried it. Except... I made it FIERY MEXICAN mac and cheese with TUNA!! 😂🤣🤢 And it was a speed workout. I was literally heaving into the bushes in a lovely residential neighborhood. 😂
🤭
These are the stories that make me want to be an Ultra runner.
Im new to running and this channel is informative so far...
I used to get side stitches really bad in triathlons. I cut down fiber and protein down for a day or two before and none the night or morning before. It's helped a great deal.
Great tips! As many times as we hear them, we need to keep hearing them so we don’t forget. These are key rules to healthy, happy running! I also recently did a video on this subject on my channel! Thanks for the refresher!
My biggest thing to avoid before running: Cycling
especially if cycling after swimming
@@craigelliott1989 Oddly, some people actually pay money to do swimming, cycling and running one after the other. Never understood it
What if you cycle to the trails ? I do 10 miles to the trails, run and then cycle back.
Why? I consider my 1.7-mile ride to the trail as part of my warm-up.
I do this it does take a lot of energy
I find porridge to be invaluable, you can add a bit of honey or dried fruit to add a slight sweetness and variety. I think with experience you gradually realise what works for you, as for drinks a simple electrolyte drink will probably be better than some designer drink that costs a fortune. I was told to always wear the same stuff for training as for running and to avoid new shoes before a race. I would suggest maybe 2 pairs of identical shoes and rotate them so that one pair can dry and the others can be used for running, in winter months it can be hard to avoid getting wet feet.Always have good foot hygiene and maintenance, make sure your socks are always clean and dry and spend time getting the fit right with your shoes too. You don’t want to have blisters and 10 miles left to go.
That third one for me was a banger!!! I did not know, wow. Thank you GTN!!!
I switched over from distance running to biking 6 years ago just so I can eat and drink as I like, haven't regretted it... :)
our school track team warmup was 800m at medium pace followed by a static stretch followed by another warm-up run
Autumn is so beautiful in UK...
I normally run fasted and in the evenings after work.. when I can I'll run in the mornings like on the weekends.. my fastest 10k I believe is 54.55 I may have done it faster, but dont have proof.. aiming for a 45 min 10k cant dedicate my full time into running the way I want so I been watching all these videos when I can and taking all the advice turning on the notification bell ..itll prolly take me all year to achieve maybe longer..also most my training is on treadmill i live where it's really cold and snowy weather a third of the year looking forward to running outdoors have no outside tracking or equipment use the Nike running app bless me with me some gift lol jk.. just made this post my personal journal .. thank you!
Don't ever go for a run with a pounding headache in the hot weather.
That's a good one!
Or in cold weather! A headache will kill you no matter the weather. Ug...
Preworkout whiskey FTW, it's a vasodilator that promotes blood flow to your extremities.
Super secret: Run slow(not slow, SLOW) and you basically wont even suffer by eating too close or drinking too much
I figured that out after eating a HUGE portion of chicken parmesan 45 minutes before a run. The first quarter mile the tomato sauce was creeping north, so I slowed WAY down. It was an exciting discovery, my first successful MAF run! Lol
My stumach still suffers no matter how fast I run.
So, an after dinner walk.
Great show!
Double cheese burger with jalapeños, popcorn, energy drinks, not sleeping the night before, not resting long enough after a race.
Exactly the stuff I need help with. Thanks gtn!
Does anyone have any tips for IT Band pain? I'm a sprinter but any tips i would love to hear
Hello GTN, i love swimming, cycling, and running. I watched your videos about swimming and running and then try it on my own and success, thanks a lots :D. I just started a few weeks ago(swimming, cycling, and running), i'm an amateur in this 3 activities, can you give advice to me. And i want to ask about this "did i need to do static stretch before cycling?". I'm always do a static stretch before doing these 3 activities. Ok that's all, thank you :D
i never eat before an workout or if it's needed I eat at least two hours before. It doesn't matter of it's early in morning or late in afternoon nor evening. Eat always after.
Had a nice chicken tikka on naan the night before my 21k last week, maaan the chilli sauce gave me some serious heart burn.
Love you guys!
Haven't yet watched the video but on the preview picture alone...
GTN training squad before a session: Where's all the cake?
Fraser: Oooops....
😂😂🤣🤣
Keep up the good work! 😁
Years and years ago when pre run static stretching was considered okay i badly tore a calf while stretching it as much as i could. Lesson learnt !
Training runs are fine, but I can almost /guarantee/ a need to visit the loo at T2 at Olympic distance and longer. Which wouldn't be terrible, but wrestling with a long sleeved tri-suit becomes comical once you've sweated in it.
Is that Lawerance Fanous i see :) ... Great addition to the channel
True, running on a full stomach is very uncomfortable and can ruin an otherwise perfectly good run. Thanks guys.
I just ran marathon on my own after months of 35 mi/week 5k training. Don't do that.
running with donuts can be fun too :D i ran in a race called donut dash once where you got a 2 minute time credit for each donut eaten during the 5k (they had to stay down)
Oh wow, that sounds dangerous ;0
this is an event I could manage...
I’Ve heard of this run and even considered it. But then I ate 2 donuts with my breakfast about 30 minutes before running and my stomach was killing me all 3k! So I decided this was not the race for me, ha!
In other words, lots of stuff will end up causing you to abruptly search for some quiet bushes to hide behind
I got a top ten finish on New Years day. I'd been up all night, drank at least half a bottle of gin and gone to the race on about an hours sleep. Can't say it was wise though.
Definitely agree with not eating before a run!!! I am curious to know your opinion on running fasten? Let’s say you have to run in the morning but you cannot wake up 1h before your run, what would you do?
U can have a quick coffee and you be fine with short runs but for longer runs at least have a banana will keepp u up for long run
@@gabriellakyriacou3488 thank you. That’s what I do mostly, except that it’s tea and not coffee for me 😃 and I do a banana or 2 kiwis if I’m going for a longer run 20K+. But I was curious of what people who recommended as it’s a bit of a debate to run (or not) fasten 🙂
They say to have calories input when in a triathlon. That means I will have to eat on the bike at about kilometre 20. is that enough time to have it digest by the run?
Depends what distance race you're doing and what you eat.
Thanks
I can vouch for not eating curry before a run. It wasn't pretty.
Has Fraser left or is he on a very long holiday? It was good to see him today be it visual only.
I use the bathroom several times before going out for a run. Nothing worse than having ran 3 or more miles (5k+) away from your house and needing to run what seems like across the fucking country back to use the bathroom.
Don't eat Haribo. I tucked in thinking it's just a light sweet, sat on my stomach and made me feel like puking the whole run!
yeah i had almost the exact same experience just with fruit pastels
@@jamesimtawohl9458 I reckon it's the gelatine. Doesn't digest easily.
Ugh, I had some gummies before a short run thinking I'd be ok. Blech
@@meganhirschi6248 seems like we all learnt our lesson! No more gummies!
Don't need to worry about the majority of this as all my running is done pre 6am
Lesson of the day: the first mile is a lie
Do you have a plan to come to Taiwan for IRONMAN?
No current plans with the restrictions at the moment - we'd love to in the future 🙌
Eating a proteine bar before tempo runs. My stomach felt churned up inside. I would not recommend that kind of pain.
Happy doughnut, Fraser!
Hey gtn! I’m quite a hardcore cyclist and have been recommended to start running. Although I have been told it will hurt!!! Do you have any recommendations for cyclists starting to run? Thanks
Great to hear! Check this one out 👉 gtn.io/StartRunning
I've been there myself. Don't trust your lungs if they tell you to go faster and further, they will lure you into injury. Your cardio fitness is much stronger than your running muscles and tendons are. Go out often, but easy and slow for the first few months.
I want to share something funny about me, two years ago I started running and less than a mile I feel like go to pee, it was like sixth am and the restroom were closed so I feel terrible that I went back and took my car back home.
I been running for two years and now I can run eight miles and I feel great no more sensation to go to restroom 🤣😅
I have found that if I drink milk before a run I'll most likely shit my pants. If I drink milk I have to wait at least 3 hours before I go running, and even then I might get a stomach ache.
1. Have a small yogurt and espresso
2. Wait 30 minutes - AND DROP A DEUCE!
3. Do lots of jumping jacks to warm up; everything feels good.
4. Somehow get the shits anyway.
I once ate half a tub of ben and jerrys. Made my 2km time trial hurt even more. Still got a good time though.
Someone just list me these items please ;)
Oops, I've done static stretching before a workout before
You spelt Protein 'Protien' hahah!
Eating an apple or other fruits and sometimes nuts that take longer to digest aren’t great right before a run either. Afterwards though... eat all the fruits!
I'm ok with a banana though.
So... just don’t eat at all?
I just had the worst run ever i ate like 40 mins before my run and I got the worst stitch iv ever had
3:55 💩💩💩🤣🤣
I don’t eat anything except a banana 🍌
eating pasta night before you run with chicken slow burning energy
Does anybody else take baby food with them instead of gels for long runs?
Don't do a hard chest workout within two days of going for a run. Not a pleasant experience.
why not alcohol? what about beermile?!
Trail runners doesn't have much problem with bathroom :D
But caffeine pumps me up for longer runs... 😭
Do NOT bring your phone.
Why
@@Sunset13118 I can only speak for myself. The synchronicity of my footfalls, my breath, and the beating of my heart is a Divine rhythm, woven into the fabric of my being, best appreciated in solitude. When I see aspiring athletes more concerned over sharing their runs on social media, or livestreaming with a selfie stick while running, I have literally seen this, I feel they are depriving themselves. Again, this is only my truth, your path may lead elsewhere.
i have banana and water 2 hours before i go
So just not eating or drinking anything
Flashbacks of taking shits in bushes.
I inhaled a magnesium powder pack in an olympic triathlon once. Cost me at last 2 minutes...
Remove your racist BLM profile picture now!!!!!!!!
@@Decimator-jh4gu yeah right