PING: Runners

[Dodgerchick]

I recently started a C25K (Couch to 5k) running program and I'm mostly looking for diet advice like, what to eat before a run, what to avoid, etc. Of course if you guys have any advice for me I'd appreciate it.

thanks in advance.

[Fidatelo]

I learned early on to avoid mustard within about 4 hours of a run. Anything spicy obviously.

What time does your run class start? The clinics I'm in usually start at 6:00, meaning we hit the pavement around 6:30 or so. I've found it best to just eat a snack around 2:30 or 3:00 in the afternoon, and then wait to eat dinner until after the run (ends up being like 8:30 which sucks, but its better than feeling awful while I'm running).

[Dodgerchick]

I start about 7 am. Im using an itouch app which notifies me when to run/walk.

[Fidatelo]

Originally Posted by Dodgerchick

I start about 7 am. Im using an itouch app which notifies me when to run/walk.

Ah ok, I just saw your running dynasty as well. I don't run much in the morning, so I'm probably not the best to ask. Most races are in the morning, and I'll usually just drink an iced cappucino an hour or so before when I run those. Probably not a very good model to follow

[RomaGoth]

Did I miss something? I mean, it wouldn't be surprising or anything as I am usually a day behind the news, but why are you Dodgerchick again?

[Schmidty]

Don't drink pop. Or alcohol. Or cheese.

[RomaGoth]

Originally Posted by Schmidty

Don't drink pop. Or alcohol. Or cheese.

You drink cheese?

[Schmidty]

Originally Posted by RomaGoth

You drink cheese?

Wiz.

[Bad-example]

PING: Runners

There is no sanctuary.

[RomaGoth]

Originally Posted by Schmidty

Wiz.

Huh. Didn't know it was drinkable.

[Dodgerchick]

Originally Posted by RomaGoth

Did I miss something? I mean, it wouldn't be surprising or anything as I am usually a day behind the news, but why are you Dodgerchick again?

No you're not. I didn't want the Lorena name anymore

[Celeval]

It's very much a know-your-body sort of thing. For going into a Couch to 5K program, you're not going to need to carb load or anything like that, but make sure you have something - half a bagel or a bagel in the morning is generally a good selection. Empty stomach is no good, but too much will give you trouble.

Generally, having something with protein reasonably soon after the run is good as well. If you do half a bagel before, another half with peanut butter after isn't a bad idea. Chocolate milk, oddly enough, has been popular after runs among some groups lately.

[RomaGoth]

Originally Posted by Dodgerchick

No you're not. I didn't want the Lorena name anymore

Ok cool.

[terpkristin]

DO NOT, I reapeat, NOT eat a burrito ANYTIME before a run.

/tk, who learned that a Chipotle burrito even 6 hours before a run was too soon

[terpkristin]

Originally Posted by Dodgerchick

I start about 7 am. Im using an itouch app which notifies me when to run/walk.

That app is based on the Cool Runnings program. I found (a long time ago) that it took a BIG leap between weeks 5 and 6 (or was it 4 and 5). If that one gets you frustrated, there's another one out there, popularized by Runner's World, that I found much better (by virtue of how various friends fared with both programs). I've mentioned it here before, I think if you look in some of the previous running threads you'll find it.

Re: food. Keep it simple. If you're not hungry before, don't force yourself to eat anything. Light is better. After, my favorite snacks are things like apple + peanut butter or apple + string cheese. Gets a little protein, some good sugar, etc. Hydration is the bigger key. You don't need Gatorade or anything like that, but make sure you have been drinking water all day, moderate amounts.

/tk

[Ajaxab]

Be sure you have the right shoes. Some people begin running and have foot, leg and even back pain because their shoes are old or the shoes they have are not right for the way they run. It can be expensive to go to a dedicated running store and have your gait analyzed, but it could save you a lot of trouble in the long run.

[terpkristin]

Hmm just realized you are a morning runner.

Before I go to the gym in the morning (I go at about 5:30 a.m., right after I wake up), I drink water (sometimes Propel) and I eat a granola bar of some sort. Right now, I'm on a Luna bar kick, but I also like the Nature Valley oats & honey and peanut butter bars. Just a little something light in the stomach.

/tk

[Passacaglia]

Originally Posted by terpkristin

That app is based on the Cool Runnings program. I found (a long time ago) that it took a BIG leap between weeks 5 and 6 (or was it 4 and 5). If that one gets you frustrated, there's another one out there, popularized by Runner's World, that I found much better (by virtue of how various friends fared with both programs). I've mentioned it here before, I think if you look in some of the previous running threads you'll find it.

Re: food. Keep it simple. If you're not hungry before, don't force yourself to eat anything. Light is better. After, my favorite snacks are things like apple + peanut butter or apple + string cheese. Gets a little protein, some good sugar, etc. Hydration is the bigger key. You don't need Gatorade or anything like that, but make sure you have been drinking water all day, moderate amounts.

/tk

I used cool runnings for a while to do couch to 5K, and instead of an app, I just made a playlist for each week with songs of the right length, so when the song changed, I knew I was supposed to change between running and walking. I don't think I ever got past week 4, since I would start over or go back a week after taking a break. I think path was doing it to for a while.

[Dodgerchick]

Originally Posted by terpkristin

That app is based on the Cool Runnings program. I found (a long time ago) that it took a BIG leap between weeks 5 and 6 (or was it 4 and 5).

Re: food. Keep it simple. If you're not hungry before, don't force yourself to eat anything. Light is better. After, my favorite snacks are things like apple + peanut butter or apple + string cheese. Gets a little protein, some good sugar, etc. Hydration is the bigger key. You don't need Gatorade or anything like that, but make sure you have been drinking water all day, moderate amounts.

/tk

Yeah it's a humongous leap from week 5 and 6. I think it goes from running 8 minutes to a 20!

I like the peanut butter and apples, gonna try that.

Originally Posted by Ajaxab

Be sure you have the right shoes. Some people begin running and have foot, leg and even back pain because their shoes are old or the shoes they have are not right for the way they run. It can be expensive to go to a dedicated running store and have your gait analyzed, but it could save you a lot of trouble in the long run.

Yeah that's what Ant said too. Got some Nike Air Pegasus that I like a heck of a lot.

[Calis]

Thanks for the heads up on the Touch app. I never thought of there being one and that's a nice little simplification.

I'm an ex-runner who has become fat and lazy. I have used the Couch to 5k program before to start back in and its a great program. I had a tendency to either overdo it when trying or end up depressed at how poorly I did, but the program sets obtainable goals that still feel like a good progression.

Don't be afraid to repeat a week. If week 5 to 6 seems like a huge jump, go through 5 again. You will definitely see a difference and have an easier time at it.

Heh the problem I had is once I got up to the 5k I lost focus last time. Guess next time I need a 5k to 10k guide.

I will be starting over either tonight or tomorrow, the app was the little push I needed.

[Dodgerchick]

Originally Posted by Calis

Thanks for the heads up on the Touch app. I never thought of there being one and that's a nice little simplification.

I'm an ex-runner who has become fat and lazy. I have used the Couch to 5k program before to start back in and its a great program. I had a tendency to either overdo it when trying or end up depressed at how poorly I did, but the program sets obtainable goals that still feel like a good progression.

Don't be afraid to repeat a week. If week 5 to 6 seems like a huge jump, go through 5 again. You will definitely see a difference and have an easier time at it.

Heh the problem I had is once I got up to the 5k I lost focus last time. Guess next time I need a 5k to 10k guide.

I will be starting over either tonight or tomorrow, the app was the little push I needed.

Hmm.. yeah, never considered running the same week twice... I think I'm gonna if it gets too hard.

Glad to hear you're starting up!! I started a The C25K Dynasty (Couch to 5K) - Front Office Football Central, feel free to post in it! My first post shows which app I went with and it's only because of the Facebook/Twitter integration. Antmeister used a different one. I think it might be the one TK mentioned.

[digamma]

I'd focus more on overall diet and nutrition (including overall hydration), rather than what you do immediately around a run.

On a couch to 5-k plan, the amount of time running is not great enough that nutrition immediately surrounding a run is going to have a huge effect (unless you're doing something really wacky like eating a huge burger and immediately running). Nutrition immediately before or immediately after (or during) a run becomes more important as you build beyond a 30 minute exercise period.

One other thing to keep in mind is that the calorie burn for a 5k is only going to be 400-500 calories. That's great, but beginning runners will often use the fact that they've started running as an excuse for splurging. "I ran this morning, so I can totally have this bagel with extra cream cheese."

Also sports drinks can be a killer. Run a 5-k and then drink a 32 oz. gatorade and you've replaced all of the calories you've burned. There are a lot of low or no calorie alternatives that offer the same amount of electrolyte replacement, to the extent you need it.

Congrats on getting started.

[Fidatelo]

Originally Posted by Dodgerchick

Yeah it's a humongous leap from week 5 and 6. I think it goes from running 8 minutes to a 20!

That seems like a rather large jump, especially after only 5 weeks. I know in the 'learn to run' (basically couch to 5k) clinic I took the instructor never took us past 10-and-1's (10 minutes running, 1 minute walking), and it took the group about 8 or 9 weeks to get up there. I think I'd be questioning that app, it sounds similar to the '100 pushup challenge' charts where the goals just took wild, often unattainable leaps.

[Subby]

I would echo what digamma preaches here.

Stick with water - do not go anywhere near sports drinks. They simply aren't necessary unless you are doing long endurance runs of 90 minutes or more (60 minutes if the weather is super hot.)

I really like running on an empty stomach and it doesn't sound like you are doing any runs that are going to require you to refuel during your run. Obviously stay away from really fatty foods and focus on whole grains and fruits and vegetables.

Unless you are on a treadmill, try and avoid running with an iPod.