How many of you fuel before a 13-16 mile run starting at 6:30 to 7 am. Last few run I feel empty by mile 6 to 8. I have a hard time with gu gems so I usually do cliff block chewable son run. It has been suggested to maybe wake up earlier and eat hour to two before run . If any of you do this what something lite I can try to see if it makes any difference. Suggestion was oatmeal
How many of you fuel before a 13-16 mile run starting at 6:30 to 7 am. Last few run I feel empty by mile 6 to 8. I have a hard time with gu gems so I usually do cliff block chewable son run. It has been suggested to maybe wake up earlier and eat hour to two before run . If any of you do this what something lite I can try to see if it makes any difference. Suggestion was oatmeal
Yeah, oatmeal with berries or raisins or peanut butter + maple syrup or something.
If I eat a ton of ice cream or carbs the night before, I’m usually good in the morning. Maybe a big pasta dish the night before might help as well.
How many of you fuel before a 13-16 mile run starting at 6:30 to 7 am. Last few run I feel empty by mile 6 to 8. I have a hard time with gu gems so I usually do cliff block chewable son run. It has been suggested to maybe wake up earlier and eat hour to two before run . If any of you do this what something lite I can try to see if it makes any difference. Suggestion was oatmeal
For a run that early in the morning, I will not eat first. For any distance of 14 miles or less, I actually just take in water during as well. I’ll incorporate chews for anything over that or if I’m at target race pace.
I’ve found that Larabars easily settle and I can run maybe 30 min after having one. Also add some liquid calories. I’ve done plenty of long runs starting as early as 4 am, and I always take in some calories before running, as well as a cup of coffee. During the run it’s a Cliff chew every 2 miles, which is what I also do in an IM. I never feel like I’m ‘empty’ during longer runs, but the legs certainly don’t appreciate the long ride that often came the day before!
I’ll eat a cherry pop tart
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I’ve found that my long runs go much better when I eat beforehand, and usually head out the door by 6:00 a.m. for long runs. I have a fairly sensitive stomach due to a past, severe GI illness. I usually do okay with some homemade muffins (usually oatmeal banana or pumpkin cranberry) that I make ahead and freeze. The night before a long run I take a couple of them out of the freezer to eat in the morning while I’m getting dressed for the run.
I rarely eat before an early run. Occasionally an english muffing with butter or a cookie if I am hungry. I have also found that the SIS gus are significantly easier on the stomach than others (GU, cliff shot, hammer gel, etc.) so I might have one of those.
If I ate anything before running, it would make me sick.
I use Pop tarts. Good carbs a little fat and protein very light on your stomach. I eat about an hour to 45 mins before run with no problem. Also use insure or boost (liquid) on occasion with no problem. Oatmeal would take more time for me or I would be hunting a bathroom mid run.
Scrambled Eggs and Rice
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I eat a small bowl of cereal with whole milk around 4:40 am. Digests pretty easily and has plenty of calories. Fat slows the carbs down and makes them last longer without burning off too fast.
I like to eat before early long runs just generally for energy, but also as race morning practice and as a chance to get in some coffee.
No need to get up 1-2 hrs before though – 45 minutes is enough to get the blood sugar up to delay tapping into that muscle glycogen. If your warm-up starts easy and you eat something very simple, you could eat as close as 15 minutes before.
Look for simple carbs - avoid anything high in fiber, dairy, or fat. Like a banana plus a toaster waffle, white toast with honey, or oatmeal with maple syrup, etc. Oats can be too much fiber, but instant cream of wheat, grits, or cream of rice are just as convenient. Applesauce works well for some (and is nice warmed with cinnamon in the winter) but I don’t tolerate it. It takes a little experimenting to figure out what works for you.
I eat before any morning run of 90 minutes or longer. It’s usually an English muffin with a bit of almond butter about an hour before I run, with a glass of milk and a coffee. Toast or half a bagel would work just as well. My stomach is fully settled when I start running an hour later. I think oatmeal would sit a little heavy with all that fiber.
If I have less time, I find commercial bars go down pretty well. Picky Bars and Bobo’s oat bars provide a lot of fuel without too much stomach bulk. A mass-market cereal like Special K more or less instantly dissolves into a pool of liquid carbs in your gut – I can even eat Special K 15 minutes before a swim. Same for Pop-Tarts, which are not really food but just sugar/carb bombs … which is okay a few minutes before a long run. You could always try a gel or a chew as you walk out of the door.
I know some folks who do all of their morning long runs (even the 20+ milers) on an empty stomach, drinking only water. They swear it helps them avoid the bonk on race day, but I’m hesitant to try that. They do use gels and sports drinks on race day.
Maybe, maybe I will eat a banana. I dont usually eat much of anything for a 13 -15 mile run and rarely have nutrition, but i guess it depends on how hard its going to be. If I am just doing lsd stuff I dont bother with anything except maybe a stop at a water fountain if im on a greenway.
What I do have to have in the morning is coffee. I will drink a big cup of water first thing, then drink some coffee and ‘wake up’ and use the bathroom. Then im ready. . .unless im hung over. Then its more coffee and more water 
I’m a larger (185lb) guy and definitely need to eat something before a long weekend run over 10 miles.
Typically, banana and some sort of higher protein bar (Clif Builder) work pretty well and then my normal gel every 5m. I made mistake this weekend on a 20miler to not drink enough coffee before I started beating feet at 5am. Wicked headache around mile 15 to the end.
if I have to wake up and be out the door for a run because I need to be back at a specific time I’ll just eat half a clif bar and take a couple gels with me. If I am not in a rush oatmeal or toast with pb
I find I can generally drink a can of Ensure or Boost + a shot of espresso 30 min before a run and so long as I warm up for the first mile never have GI issues. Then during my run I usually eat 2 Cliff Block chomps every other mile (so one chomp per mile) with some water. The protein and fat in the Ensure seem to help keep hunger at bay, and the espresso produces a nice turd that puts a little extra lightness in my step.
Try having a big carbo meal the night before … that seems to work for me as I can’t eat very much before running as it’ll give me stomach cramps.
The only things I’ll eat right before a run and that I can easily digest is bananas, hot chocolate and a few bites of a granola bar … think it’s interesting a few people mentioned muffins. I’ve never thought of that but I wonder if that can break down easily?
It seems that as my athletes get fitter and it’s getting towards mid season or late season the desire/requirement to have something before a 2h bike ride or 90-1:45 run diminishes.
Personally I’d have a cup of tea w’ some sugar & milk (2 cups if it’s the winter) and bring a gel with me for anything <2h running and for anything <1100kJ on the bike. In that 1100-1800kJ I may have a gel if I’m doing intervals. >1800kJ and I’m having a bar or stopping for a payday & coke if I know we’re heading N of 3000 kJ for the ride.
ymmv
6:30-7 is early? Never knew.
I’m generally done with my workouts long before then on work days.
Back to your question I start each and every day (workout, race, rest, etc.) with the same thing - bowl of oatmeal and a coffee with heavy cream. Usually working out within 30-60 mins of finishing.