food and running

[cindyluwho]

I've taken up running lately, and have noticed that some days I can easily run 4 miles, but other days I am so tired I can barely make 2 miles (I'm working towards 5 miles). I only run every other day, so I do give my muscles a chance to rest. On the tired days, it feels like my legs are really giving out. I'm wondering why this is? Is it insufficient sleep? Not enough carbohydrates? I noticed that one morning, after having eaten alot of bread the day before, I had a ton of energy and my legs did not get tired at all. This may or may not relate to the bread. Also, I run first thing in the morning, without eating anything first (though I try to drink some water throughout to avoid dehydration) so I don't get cramps. Would it help to eat something late at night to fuel my muscles for the next morning? Also, I'm currently running at a 9 min/mile pace, and I eventually want to get to an 8 min/mile pace. I also want to reach the 5 mile mark. Is it better to achieve the distance first, and then work on speed, or work on speed now and increase distance later, or do both together in small increments?

Thanks!

Cindy http://www.cookinglight.com/bbs/smile.gif

[emilycat]

Welcome to the board, Cindy!

You came to a great place for running questions, so I'm sure you'll get some feedback from our many athletic BB'ers.
Let's see if I can answer any of those for you. http://www.cookinglight.com/bbs/smile.gif

First off, let me say that everyone has good and bad running days. Sometimes I'll trudge through a 6 miler, wondering where my energy stores are hiding, and some days, like today, I'll whip through a 9 miler and only feel like I've done 5.

I have found, though, that my legs feel a great deal better if I've been stretching, which can drastically improve your stride and decrease stiffness.

I would also recommend trying to eat something before you run. I've also noticed that days after I've eaten more, my legs seem to feel more powerful; then again, I eat breakfast before I run (a rarity in the running world, as I've come to discover), because I simply don't have enough stamina for a great workout if I wait until later.
If you have problems with digestion, try something as little as a banana at first, or dry cereal, or toast. Some people even wake up a couple hours before they run, eat an energy bar, go back to sleep for a couple hours and then wake up and go running. Give some different things a shot, and see what works best for you.

As far as building speed or distance first,it's my opinion that increasing the latter is most important in the beginning. That way, you develop a good endurance base before you work up to more advanced workouts that help increase your speed.

Lastly, I must put in a plug for Runner's World. http://www.cookinglight.com/bbs/biggrin.gif If you don't get the magazine already, check out a few issues and definitely visit the web site. I'm fairly certain there's a section on beginning running (it doesn't sound like you're really a beginner, per se, but it still might be helpful). The site is just chock-full of information on speed workouts, race training, injury prevention, you name it. And if you have any more questions, you know where to ask to get another long-winded response from me!

Happy running!

Emily

[hhcowgirl]

Oh, darn, Emily beat me to it and now I'm going to sound like an imbecile. http://www.cookinglight.com/bbs/smile.gif (She covers a lot more ground than I--I seem to be stuck at the 5-mile mark). Anyway, I thought that my perspective might actually be helpful in addition to hers since she's such a machine!! I, for one, am like you, Cindy, and cannot eat before a morning run. So I have found (maybe this is simply mental, but it helps me) that if I plan to wake up in the morning and go for an extended run, when I eat a small, carb-rich snack right before bedtime I do feel a little "boost" in the morning. I usually choose something small like graham crackers or even just a glass of milk. Good luck--I, too, hate those runs where I feel as though I'm trudging through mud!

[Kerri]

There is always the food/running log to help determine what gives you energy and what doesn't. I wouldn't worry about it too much though, when I first started running the some days good, some days bad would happen a lot to me. Maybe it is a new runner thing.

As for distance/speed, definately work on your distance. I have been running 1-2 miles for 5 years now and am finally increasing my mileage in hopes of running my first marathon. I ran a 10K about a month ago and became frustrated with my speed compared to others so I tried to pick it up and killed my legs and am still dealing with shin spilts. Just be careful. Since then I have done a lot of reading and have learned that to improve your speed, many programs reccomend running longer distances. I figure that for this year, work up my mileage and then next year, actually train to race.

I have just started subscribing to Runner's World (got my March issue last week in January?), and it does help a lot to motivate me. I have definately learned a lot.

[cindyluwho]

Thanks, everyone, for all your advice! It was really helpful!

http://www.cookinglight.com/bbs/smile.gif