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20120722180741-kaitbeckreeves

Kait R asked the question in Sports Nutrition

Starving during long runs!!!!

Ok, I'm going to starve to death and end up wandering lost into the desert one of these days during my long runs!  About 4 miles into my run, I start getting hungry, and after another mile or so, I'm so hungry I begin to get disoriented and lose my motivation.  I can't eat a huge meal before my runs or I get sick, but I usually have a banana and a piece of toast with peanut butter about 30 mins before my run. I'm told that gels are really good durning long runs, but it doesn't seem to help much and give me heart burn, lol.  HELP!!!!!!

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Answers (7)

eat a little more or experiment with the time between eating and running.  take a look at what you ate during the meals prior to the day you run. for example: if you eat a banana and toast w/pb in the morning and run, look at the meals you had for lunch and especially dinner the night before.  protein helps when you eat it the day before a run!

Sports-iqbronze Arynn M answered Comment

20120722180741-kaitbeckreeves

I will definately try that. So maybe a few more carbs and protien the nights before a long run?

Pamela O encouraged this.

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If you wont choke, you can try chewing gum while you run. That normally works for tricking my body.

Sports-iqgold Colleen O answered Comment

20120722180741-kaitbeckreeves

I used to do that all the time too, but now that I'm upwards of 8 mi on my runs, it starts to dissolve while I'm running, lol

Pamela O encouraged this.

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It is natural for your body to want nutrition after a run though so don't force yourself to not consume something

Especially after long runs your body is depleted of carbs and to help recovery need protein too.

What I really like myself, because it replenishes carbs and protein plus it's filling, is chocolate milk. I'll make 8-12oz of that plus make sure I drink at least 16oz of water (more if it's hot out) in the 30 minutes after a long or fast run. This fills me up and after a few minutes I don't feel quite so hungry.

The water I take in after a run is in addition to what I drink during that run. For long runs on warm or hot days I wear a hydration belt or stash 1 or more water bottles out on my route.

Sports-iqgold Suyash B answered Comment

20120722180741-kaitbeckreeves

Not a problem for me! I get home and try to eat anything I can find, lol. I do have a water bottle holster for when I run, also a necessity in the desert! I will definately try the chocolate milk thing!

Pamela O encouraged this.

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Kait, as a fellow runner, who started training for Comrades 2013, I have to ask some other questions, do you run with a HRM and if you do, what is your avg HR on a run, also, have you calculated your max HR and what your aerobic threshold is?

Sports-iqbronze Rynie V answered Comment

20120722180741-kaitbeckreeves

A monitor is a necessity for me! My heart rate is a little on the high side (I have a heart murmur) so it starts at about 180 durning the first mile and then goes down to about 160. I'm told this isn't too bad for me, since I can't go off traditional charts, I had to ask my Dr.

Pamela O encouraged this.

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Okay, sounds like you need to load your carbs a bit more before your run. Since you do have a heart murmur, your body is using energy to compensate, so you need a bit extra until you can condition your body otherwise. Bananas are good, but throw in some blue berries and or some black berries as well. Now, instead of loading 30 minutes before do it at an hour before your run and then 30 minutes prior. So have say toast and banana and then 30 before some berries or some dried fruit. Also like the others have stated, you need to make sure you get the right amount of protein. The average female needs between 80-100g of protein a day, especially if you are active. It may seem like alot to some, but it is essential in recovery as well as energy for your body.

Sports-iqsilver Santos A answered Comment

20120722180741-kaitbeckreeves

Thank you Santos I will try that. It may be a more effective way than just eating it all at once :)

Santos A encouraged this.

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I don't know if you're much of a baker but I got a fantastic recipe for Runner's World for something called "Long Run Cake".  It was developed by a chef who is a marathoner and it gives me the compact calories I need to sustain a long run.  Just google it.  The recipe was developed by Gesine Bullock-Prado (yes, Sandra Bullocks sister).

Sports-iqbronze Glenda C answered Comment

20120722180741-kaitbeckreeves

OMG! I LOVE cake, lol. Although, I'm taking the no cake for a month challenge....hmmmmm, maybe this one won't count? Lol

Glenda C and Barbara L encouraged this.

20130221131930-glenda200876

Ever since I left this response I have been craving long run cake. Have to bake some today....just like a brownie yummoo.

Barbara L encouraged this.

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Hi - What you descirbe may not be hunger at all, but dehydration.  Often dehydration symptoms manifest themselves as hunger.  I would suggest you make small tweaks to your caloric intake, as suggested maybe a few more carbs and some protein, but you might want to really consider increasing your fluid intake before you run, during your run and after you run.  Be mindful of your fluid intake throughout the day/night as well.  

What would be helpful is to better understand your run - how far are you running? How long have you been running and what is your average pace/mile?  The terrain your running and intensity?  The recommendation on hydration is given off the cuff, since you don't provide the aformentioned details.  If you are running 13 miles on rock trails, then I would augment my answer, but if you are running 5 miles in an hour I would give different advice.

Sports-iqbronze John G answered Comment

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