Knowing how to plan your everyday meals around run training is tricky!
Today we are sharing our tips and planning techniques to help you plan to eat the correct foods at the correct times in the correct amounts to fuel training.
This becomes increasingly important as a runner increases their training load. Very few people have the same daily routine so it’s helpful to be able to be flexible with your food choices as well as your training schedule.
If you eat at the same food at the same time every day, regardless of your run training that can result in hunger, cravings, and low energy and poor recovery.
Today we are going to cover:
1. What to consider when syncing your training and food plan to support you
2. Planning your food around morning run training
3. Planning your food around evening run training
A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com
SHOW NOTES
(04:26)
Where to start when synchronising food plans with training. Consider:
Training plans/intentions - consider distance, type of training, timing of training, and then start planning out your training “on paper” so you can factor food into your plan.
Ideally map out one week so you can see at a glance what training you’ll be doing and at what time.
On training days it’s key to ask yourself what your requirements are for pre/during and post fuelling and what athlete plate should you be following i.e. for easy or moderate or hard training.
It’s also important to consider what you have been eating and drinking before your run and that may include the day before your training run.
(10:11)
Pros and Cons of being an early Morning Runner
Positives:
Cons:
(11:29)
Planning Tips for Morning Runners
(14:31)
A planning example for a morning runner who is doing a long run say 2.5 hours plus covering 13-14 miles and they plan to set off from home at 630am.
Most people will need at least 1 hour to digest food before setting out on a run. So, if you plan to start running at 630am, you’ll need to eat at 530am. When you are practiced in eating before running, you may be able have a shorter eating window.
Our suggestion would be to have a glass of water as soon as you wake up, then eat your pre run breakfast, then get dressed and do your warmup...
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