{"id":4898,"date":"2021-02-15T10:00:48","date_gmt":"2021-02-15T10:00:48","guid":{"rendered":"https:\/\/www.raceatyourpace.com\/?p=4898"},"modified":"2021-02-26T11:44:50","modified_gmt":"2021-02-26T11:44:50","slug":"everything-you-need-to-know-about-running-after-eating","status":"publish","type":"post","link":"https:\/\/www.raceatyourpace.com\/everything-you-need-to-know-about-running-after-eating\/","title":{"rendered":"Everything You Need to Know About Running After Eating"},"content":{"rendered":"

Every runner has to work out what works best for them in terms of running after eating, as discomfort while exercising is a common occurrence. Correctly timing food before a run can maximise the exercise and prevent feelings of nausea.<\/p>\n

To help runners get the most out of their run, we\u2019ve provided top tips for running after eating, including how long to wait after eating, good snacks to eat before and after runs, and how to avoid stitches. If you are a beginner, check out our running tips for beginners<\/a> to get started.<\/p>\n

How Long Should I Wait to Run After Eating?<\/strong><\/h2>\n

This is one of the most frequently asked questions in the running world. As everyone is different, the answer varies. You should always wait to run after eating, however the length of time depends on what was eaten, your body and the intensity of the exercise.<\/p>\n

The general rule is: wait 3-4 hours after a large meal, 2-3 hours after a small meal, and at least 30 minutes (ideally 1-2 hours) after a snack.<\/p>\n

The exact timings vary from person to person, so it is advisable to work out what works best for you. Some runners can have a snack and run instantly, whereas others may need to wait an hour.<\/p>\n

Why Wait to Run After Eating?<\/h2>\n

So, we\u2019ve established you should wait to run after eating, but we haven\u2019t established why.<\/p>\n

You may have experienced discomfort or sluggishness on runs before, likely due to food. While food is key to properly fuelling the body before exercise, it\u2019s important to not overdo it and wait for digestion to occur.<\/p>\n

The process of digestion uses a lot of the body\u2019s energy and directs blood flow to the stomach and internal organs instead of large working muscles, including arms and legs. When running, blood flow is directed away from organs to working muscles. Therefore, the two processes do not successfully occur concurrently.<\/p>\n

To reduce sluggishness, slowness, and nausea, it\u2019s critical to wait after eating before running.<\/p>\n

What to Eat Before Running?<\/h2>\n

Before running, it is important to fuel the body and keep blood sugar levels from crashing. Advisable snacks and meals to consume vary according to the time of day. Below we have provided example snacks to consume depending on the time of day the run is taking place.<\/p>\n

Generally, runners should consume snacks containing carbohydrates (important for energy) and protein (key to muscle growth and recovery). Acidic or dairy-based foods should be avoided before a run. Find out more about food for runners with our guide to diet and nutrition for runners<\/a>.<\/p>\n

Morning run<\/em><\/strong><\/p>\n

As it’s unlikely those who run in the morning also have time to cook, eat and digest a full meal prior to running, a snack is advisable 30 minutes to 1 hour before morning runs. Carbohydrates and protein containing snacks should prevent hunger and suitably fuel the body.<\/p>\n

Suggestions include:<\/p>\n