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Fueling for the Long Run

August 12, 2015 By: Courtney @ Eat Pray Run DC46 Comments

I’m at the point in my training where I’m running a minimum of ten miles or more every weekend. Ten mile runs are done during my cutback weeks, and my mileage is creeping up just about every week. An increase in mileages comes with increased attention to fueling. I’m constantly experimenting to figure out what is right for me. I thought I’d share what I’ve been eating pre, post and during my longer runs lately. I plan on to continue to tweak this and use a version of this fueling plan all the way through Richmond in November! 

fueling for the long runPre Run
I’ve been experimenting with not eating before shorter runs. For now, I’m defining shorter runs as those runs that are less than ten miles. For me, that’s a bit under two hours of running. I’m trying to ensure that my body is burning fat, not muscle, when running those shorter distances. Just a note—this may not work for you and I’m not a doctor, nutritionist or exercise professional. This is just what is working for me.

For runs over ten miles, I prepare a piece of whole wheat bread with a some peanut butter to eat that before the run. I have a really hard time eating early in the morning before long runs, so I really have to force myself to do this. However, I know if I don’t, I’ll be reallllly hungry soon. I also do one half of an English muffin with a touch of honey and peanut butter. Sometimes this goes down easier than the piece of bread and I can eat more of it. I have no idea why it sometimes works better, but often it does!

On the Run
I’ve been eating Annie’s Organic Fruit Snacks during longer runs and I’m really happy with them. They are made with real fruit juice—nothing artificial. They keep me going and are tasty. I’ve also been taking a salt tab on longer runs. I’m not 100% sure that it’s working but I have felt like I’m losing fewer electrolytes. Of course that may be a placebo effect but I’ll take it! Less salt on my sweaty face is a win!

Post Run
I try to have carbs plus bacon soon after runs. Either oatmeal or some other kind of cereal with a side of bacon usually gets me feeling better right away. I keep it pretty simple post run and that works for me.

What do you eat pre, post and during your runs??

A version of this post originally appeared on Women’s Running magazine.

this post contains affiliate links 


Comments

  1. thesimplepeach says

    August 12, 2015 at 6:57 am

    Fueling is tricky business. Like you I’m still working to get mine 100%. I don’t eat before shorter runs either. I will be glad when it cools off so I don’t have to be up so early to let my breakfast settle before going out for a long run.

    Reply
    • Courtney @ Eat Pray Run DC says

      August 12, 2015 at 9:45 am

      yeah, figuring it out is such a process!

      Reply
  2. Kathryn @ Dancing to Running says

    August 12, 2015 at 7:28 am

    I too have trouble with eating a lot early in the morning, but my go to pre long run meal is a peanut butter sandwich with a banana. That combo seems to do the trick.
    Kathryn @ Dancing to Running recently posted…Why I’m Still Exercising While PregnantMy Profile

    Reply
    • Courtney @ Eat Pray Run DC says

      August 12, 2015 at 9:27 am

      i’m allergic to bananas (totally odd, i know) but i wish i wasn’t bc i know they are great long run fuel!

      Reply
  3. Kara {MaIneGirl2Runs} says

    August 12, 2015 at 8:10 am

    Good tips! I hydrate during my long runs, but don’t usually eat anything. Before a long run I eat a banana with hazelnut almond butter and a granola bar. After a long run I love eggs, potatoes and coffee!
    Kara {MaIneGirl2Runs} recently posted…Natural Skin Care: My Favorite CompanyMy Profile

    Reply
    • Courtney @ Eat Pray Run DC says

      August 12, 2015 at 9:45 am

      i really wish i wasn’t allergic to bananas!

      Reply
  4. Wendy@Taking the Long Way Home says

    August 12, 2015 at 8:41 am

    I do my shorter runs on an empty stomach too. I read somewhere that running “hungry” helps your body learn to mobilize stored glycogen and use it for energy. Then when you’re running a long distance, you can push a little farther. I don’t carb load anymore. I just eat normally before a race. Seems to work much better for me.
    Wendy@Taking the Long Way Home recently posted…InitiativeMy Profile

    Reply
    • Courtney @ Eat Pray Run DC says

      August 12, 2015 at 9:46 am

      yeah, I think I read that same article!

      Reply
  5. Deborah @ Confessions of a Mother Runner says

    August 12, 2015 at 8:54 am

    I’ve always been a person who needs to eat in the morning before working out. I wake up really hungry. Before a long run or a race, I usually have toast and pnb. I am always hungry! Looks like you’ve found a plan that works well for you!
    Deborah @ Confessions of a Mother Runner recently posted…Taking InitiativeMy Profile

    Reply
    • Courtney @ Eat Pray Run DC says

      August 12, 2015 at 9:46 am

      pb = gold before runs!

      Reply
  6. Lauren says

    August 12, 2015 at 9:11 am

    I’m a hungry morning person so I always eat a little something beforehand or toast with banana and PB before a long run. I need to grab some Annie’s fruit snacks! I’ve been bringing gummy bears along with my usual Gu. Sometimes i use the honey stingers chews too.

    Reply
    • Courtney @ Eat Pray Run DC says

      August 12, 2015 at 9:52 am

      annie’s are really great! i can’t stomach gu but like honey stingers!

      Reply
  7. Chaitali says

    August 12, 2015 at 9:11 am

    I wake up super hungry many times so I always eat breakfast before heading out. It’s usually toast and peanut butter but if I slept in more than planned I’ll grab some granola bars. I do either raisins or clif shot blocks during the run and some sort of egg and cheese type thing afterward.
    Chaitali recently posted…Summer vegetable skillet lasagnaMy Profile

    Reply
    • Courtney @ Eat Pray Run DC says

      August 12, 2015 at 9:52 am

      oh, raisins – that’s a great idea!

      Reply
  8. Millie says

    August 12, 2015 at 9:31 am

    I too am a fan of peanut butter, banana, and a bread of some sort. I also try to have a big glass of water before I hit the road even when it’s a day off. Nice to hydrate after 7+ hours of sleep.

    Reply
    • Courtney @ Eat Pray Run DC says

      August 12, 2015 at 9:47 am

      yes. i start every day with a huge glass of water and hot tea (if i’m not running). if i’m running the tea comes after.

      Reply
  9. Heidi says

    August 12, 2015 at 9:34 am

    I love that your post run fuel includes bacon! I used to eat a Larabar before a long run and I found that worked well for me.
    Heidi recently posted…What I’ll Miss About Being PregnantMy Profile

    Reply
    • Courtney @ Eat Pray Run DC says

      August 12, 2015 at 9:52 am

      LOVE larabars!!!

      Reply
  10. Meranda@Fairytalesandfitness says

    August 12, 2015 at 10:38 am

    I don’t normally like to eat before morning runs either but I think to myself “how can I have enough energy to run if I don’t eat”. When I do longer runs I usually carry a honeystinger waffle with me and hope it doesn’t all crumble up by the time i’m ready to eat it..lol -M

    Reply
    • Courtney @ Eat Pray Run DC says

      August 12, 2015 at 11:41 am

      lol. i do love those honeystinger waffles!!

      Reply
  11. Tara @ Running 'N' Reading says

    August 12, 2015 at 5:27 pm

    Courtney, I definitely have a similar plan so this sounds great, to me! I have a certain cut-off point for eating before a long run; it’s usually about the same as yours. Anything over about 8 miles gets a little pre-run fuel, usually the same as yours (one slice bread with PB & honey); if it’s going to be 13+ miles, I get TWO slices of bread – ha! In this heat, it takes awhile before I feel like eating any real food after I run so I usually drink a smoothie right away and then eat breakfast later on, when I’ve had a chance to cool down for a bit. And for some reason, after reading all of your food comments, I really want some pizza now. HA! Hope you’re having a great day!
    Tara @ Running ‘N’ Reading recently posted…Training RecapMy Profile

    Reply
    • Courtney @ Eat Pray Run DC says

      August 12, 2015 at 9:17 pm

      So, I may or may not be sitting down to pizza right now. We are very similar in our eating habits!! 🙂

      Reply
  12. Abby @ BackAtSquareZero says

    August 12, 2015 at 6:15 pm

    Of course your post includes bacon, too cute!
    Abby @ BackAtSquareZero recently posted…Periscope 101: How to Be a Rocking ViewerMy Profile

    Reply
    • Courtney @ Eat Pray Run DC says

      August 12, 2015 at 9:16 pm

      Haha, you know how I roll 🙂

      Reply
  13. HoHo Runs says

    August 12, 2015 at 7:43 pm

    I take salt caps too during a long run. I’ve done this about a year now. I seem to recover quicker, but like you not sure if it’s placebo or real data. At this point, I’m afraid to stop. LOL.
    HoHo Runs recently posted…Take The InitiativeMy Profile

    Reply
    • Courtney @ Eat Pray Run DC says

      August 12, 2015 at 9:11 pm

      Yes, likewise!! Hahaha. I’m now hooked!

      Reply
  14. Lindsay T. says

    August 12, 2015 at 8:49 pm

    AHh!! I’ve been trying to figure out what to eat during long runs. The energy gel does not go down well with me at all – i’m going to try the fruit snacks! I always do PB and toast before long runs too!
    Lindsay T. recently posted…Youtube Workouts I’m Diggin LatelyMy Profile

    Reply
    • Courtney @ Eat Pray Run DC says

      August 12, 2015 at 9:16 pm

      Give them a try! I really like them. The real test will be 18 miles in 2 weeks, but they got me through 16!

      Reply
  15. Angie @ Pace with Grace Blog says

    August 12, 2015 at 10:19 pm

    Its good to read about what you have been doing for fueling. I don’t eat anything prior to running under 8 miles. Anything more than 8 miles I can tell my body needs some fuel. I go for half a plain bagel with jam for my pre-run and during runs over 10 miles I like GUs. As for after, I never have much of an appetite so I have to force myself to take something in. I shoot for drinking FairLife chocolate milk within 30 minutes of finishing. I also love Nuun to rehydrate. I notice my appetite comes back about 1-3 hours after a long run so I will eat a meal then.
    Thanks for sharing!
    Angie @ Pace with Grace Blog recently posted…Pro Compression Review & GIVEAWAY!!My Profile

    Reply
  16. Karen - Fit in France says

    August 13, 2015 at 3:01 am

    I always eat something before going out for a long run, else I will hit a wall.
    I usually eat dried apricots during my long runs. Two every 3 miles or so works great. So far, so good.
    Karen – Fit in France recently posted…Family & friends (vacation week 1)My Profile

    Reply
    • Courtney @ Eat Pray Run DC says

      August 13, 2015 at 8:24 am

      Oh that’s very interesting about the apricots!!

      Reply
  17. Hollie says

    August 13, 2015 at 6:45 am

    It’s funny, I actually eat the same thing for short and long runs and races. I eat the same breakfast every morning (with rare exceptions of course). I have found it keeps my body normal and it works for me!
    Hollie recently posted…Favorite Summer Products Pt 2My Profile

    Reply
    • Courtney @ Eat Pray Run DC says

      August 13, 2015 at 8:23 am

      I wish I could eat more before running but at least now I know what I can tolerate!

      Reply
  18. Faith @ Run the day says

    August 13, 2015 at 8:20 am

    Do you mind explaining the purpose of the fruit chews? I had done the GU chomps my first 3 half marathons and thought they worked well. Recently I heard of people eating candy and gummy worms instead. What’s the draw? Thanks!
    Faith @ Run the day recently posted…Come on, Fall!My Profile

    Reply
    • Courtney @ Eat Pray Run DC says

      August 13, 2015 at 8:23 am

      It’s the same concept – energy. But I don’t like eating artificial stuff over 26.2 miles. The Abbie’s gummies are organic and not made with any artificial ingredients. I also can’t stomach gu – it makes me sick!

      Reply
      • Faith @Run the Day says

        August 13, 2015 at 9:34 pm

        That’s what I figured. I’m going to experiment with some different stuff this time. Thank you!!
        Faith @Run the Day recently posted…Come on, Fall!My Profile

        Reply
      • Faith @ Run the day says

        August 13, 2015 at 9:35 pm

        That’s what I thought. I want to try some new things during this training! Thank you!
        Faith @ Run the day recently posted…Come on, Fall!My Profile

        Reply
  19. Victoria at Ice Packs + Races says

    August 13, 2015 at 11:02 am

    I almost never eat before my long runs, especially when I can do them early in the morning, but I’m going to need to figure out long run nutrition as my runs move over an hour. I like the idea of fruit snacks!
    Victoria at Ice Packs + Races recently posted…Training Recap: Navy Air Force Half Marathon Week #6My Profile

    Reply
  20. Sue @ This Mama Runs for Cupcakes says

    August 14, 2015 at 7:53 am

    I typically do half an english muffin with almond butter before. Honey stinger gels mid run, anything over 10 miles, and an omelet post run. I’ve been told by my coach that I’m not having enough carbs post run, so I need to add some in with my omelet from now on!

    Reply
    • Courtney @ Eat Pray Run DC says

      August 14, 2015 at 9:03 am

      bring on allll the carbs 🙂

      Reply
  21. Jennifer says

    August 15, 2015 at 4:39 am

    I definitely need to go back to my race day breakfast of english muffin + PB + banana before my long runs. I love my picky bars, but they have not been cooperating with my stomach as of late.
    Jennifer recently posted…Out of the OfficeMy Profile

    Reply
  22. Catherine says

    August 21, 2015 at 2:00 pm

    I tried a honey stinger waffle before my run yesterday and loved it! As for during the run, I hydrated with NUUN for the first five and water for the second. I had a pro bar snack bar at mile 8/9. I do an egg or turkey sandwich after. Curious to hear what you use to hydrate… Always wondered if I really need to drink AND eat the electrolytes (ex. NUUN and GU.) Cheers!

    Reply
    • Courtney @ Eat Pray Run DC says

      August 23, 2015 at 10:21 pm

      I usually drink Nuun on runs longer than six miles!

      Reply
  23. Sarah noble says

    August 23, 2015 at 10:16 pm

    This is a really interesting read, I also don’t eat before my shorter morning runs and thought I was getting it all wrong! I’m glad I’m not alone.

    Reply
    • Courtney @ Eat Pray Run DC says

      August 23, 2015 at 10:21 pm

      I think it’s definitely trial and error – I’ve had some trials and many errors 🙂

      Reply
  24. Tina cho says

    February 27, 2016 at 7:21 pm

    I do a 50/50 combo of carbs and protein before a run. I’m a morning runner and have to eat something before a run or my sugar level will plummet drastically. I usually have scrambled eggwhites on a half bagel, and maybe a poptart about an half an hour before my (longish – 7-9 miles everyday) run. After my run I usually eat a protein rich meal, low carbs.

    Reply

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