I have been goal-less in the realms of fitness since September 2010. That would be eight months without a goal. I don’t know about you, but when I don’t have a goal or something to look forward to, I tend to slack off.
For a while, my slacking off was in fact a good thing. I took a much needed “break” from running last fall when I was having health issues and discovered I was suffering from hypothyroidism. I call it a “break” because I really was still running during that time, but I was running much less mileage. I went from running 20+ miles a week down to 6-8 miles a week. I really feel like I burned myself out after training and running two half marathons while planning my wedding. I was so frustrated at how my body was not performing the way I wanted it to. Alas, I gave running a break. I let my body rest and heal. As a result, my health issues are being controlled, and I fell back in love with running.
Running is good for me. I love running. It’s a time where I can be by myself in my own thoughts with the beat of music carrying me along a dirt path – or, in my neck of the woods, a sidewalk where I must dodge eight year olds riding their scooters and teenagers walking in such large groups you would think they are part of the mafia. And yes, I get out of their way – I’m a wimp.
About a month ago, I decided it was time for another running goal. I felt stronger than ever – I gained ten much needed pounds for my frame, and I built up some muscle from some hard core strength training (seriously, don’t mess.).
After speaking with some friends who were interested in running a race, I signed up for the Soldier Field 10 Mile race in Chicago held on Memorial Day weekend.
(source)
I couldn’t be more excited to run this race. It starts and ends on Soldier Field where the Bears play their football games each fall. In fact, I have never even been to Soldier Field before. Scoff if you must, but Bears’ tickets are insanely priced, and I’d rather watch football from the comfort of my own couch with a blanket on my lap. The even cooler part about this race is you get to see yourself cross the finish line on the Jumbo-tron. I usually don’t wear makeup for races, but that one got my attention. In fact, I don’t put it past me to stop at mile 9 just to primp for a few minutes. This coming from the girl who has no angst against wearing sweats to the grocery store and no makeup. Go figure.
So with a longer race in mind, I started training. By training I mean complete my regular workouts (run 3 weekday mornings, strength train 1-2 week day mornings) along with one long run on Saturdays. I started my longer runs two weeks ago when I battled fierce winds for a long and slow seven miles. This week, I set out to do eight miles – which I completed in 1:10 this morning (pats self on back).
To me, running is the easy part. The hard part with these longer runs is refueling. It is absolutely 100% non-negotiable to refuel after longer runs. I have to be honest in telling you that it’s difficult for me to refuel. Not that I don’t want to, and not that I don’t try, but when a gluten free vegetarian who eats a diet consisting of whole foods – it’s hard. Let’s also throw in the fact that longer runs actually suppress my appetite, so I honestly feel as if I am forcing myself to eat on these days. With that being said, I’ve come up with a plan. Please remember that I am not a doctor, nutritionist, dietician, etc – I’m just a girl who needs to eat after her runs.
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Eat a large snack before bed the night before – this way, I have some extra fuel stored up for the run the next day.
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Eat a larger breakfast than normal – I bulked up my oatmeal this morning with a larger serving, some peanut flour mixed in, and extra toppings. Plus, you can’t really go wrong with adding more than one serving of peanut butter to the top of your oats.
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Bring along some fuel for the run. This is something I did not do today, but wish I had. Around mile five, I wish I had a few dates tucked away somewhere for some extra glucose during those last three miles.
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Eat a refueling snack the second I walk through the door. Even before I had sat down to stretch, I had already put back half a raw bagel which was leftover from my dinner the other night. It was full of healthy fats and protein. While it kind of made me feel a little queasy, I knew I “had” to.
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Eat larger portions of “dense” foods – basically, I can’t fill up on veggies on these days the way I would like to. I need to focus on whole grains, protein, and healthy fats. Veggies can be put on the backburner one day a week.
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Use a calorie tracking website for these days. While I don’t count calories normally, I really feel as if I can only be to my benefit when training for a race. If I want to perform at my optimal levels, I have to make sure I am fueling my body with the correct amount of macronutrients. I think a mistake I made before was not tracking my calories during training.
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If I absolutely positively cannot eat one more morsel of food before I think I am about to explode, I am planning on eating a larger amount the day after my longer run as well. That way, between the two days of higher caloric intake, it will balance out.
And, if all else fails….
Insert spoon in jar. Scoop peanut butter. Lick off spoon. Repeat.
Question: Do you mindfully refuel after working out? What methods do you use? Do you find it difficult to refuel after hard workouts? Are you training for a race right now?
{ 50 comments… read them below or add one }
“longer runs actually suppress my appetite, so I honestly feel as if I am forcing myself to eat on these days. ”
I have always said that too! People think that after you run a long way you just want to eat eat eat and some people do, but I am not one of them. I also crave really “clean” food too, after heavy exercise. Raw, fresh, pure. Which is lovely but as you said, not great “refueling” food.
Usually 18-24 hrs later my appetite catches up. And i may go to town then on some really decadent desserts full of peanut butter and chocolate
Good luck on your next race!!!!
I usually do my long runs on Saturday mornings when I’m training, and I’m the same as you - can’t eat a ton right after a long run. So I usually eat extra carbs on that Saturday night, and again the next morning. I’m thinking this summer, when I start heavy training again, I’ll try smoothies?
I also have trouble refueling. I am a clean eater, vegetarian. I too notice that the next day my appetite is through the rough! I try and bulk up all my meals and snacks (since I eat 6-8 times a day). I am an Occupational Therapist in the AM. and I personal Train in the PM (I work from about 7 or 8 am till about 8 PM! Ugh this isn’t going to last forever! I have to eat every 2 hours cause frankly I really don’t have time to eat any large portion of food at one time. If i do i end up feeling nauseous from eating too much too fast.
For snacks and meals I rarely eat produce anymore, I try are just pair complex grains with proteins and fats. My body can just eat and eat and eat until i get some nuts in me. usually this meals eating a serving or a few of nuts with every meal/snack. My daily calories probably total around 3000. And because I eat so much nuts. tempeh, ect. Im guessing it kind of comes out higher in the fat department than in the carbs. However, I have not noticed any increased muscle soreness or negative side effects with my running. in fact I recently went a PR in my 1/2 marathon (132.4) and my 5k (19.35) : ) I know that was kind of a long ramble! One more thing. I watch my caffeine intake since i am sensitive to it. except for on long runs in the am. I notice if i have about 30mg it helps me a lot!
There’s a race like that at Gillette Stadium (where the NE Patriots play) on July 4th. The finish line is across the 50 yard line and you get your picture up on the big screen. My dad doesn’t know if he should do the Theisman pose or the Al Bundy pose when he crosses. I voted for the latter.
Yay for endorphins….oh, and coconut water if you like that.
Coconut water plus almond milk + banana + pineapple = awesome smoothie.
So happy you are having a good time with running.
I love all your tips and the fact that’s it’s non-negotiable! I always have eat a little more the day before a long run, then eat a few meals/snacks after my long run. I find that liquid calories in a big smoothie are easier and more appealing after long runs rather than a big meal.
I think a lot of runners have the problem of not feeling hungry after long runs. I remember after my last marathon, my parents picked me up and wanted to bring me to lunch. I wasn’t feeling it, but being a poor college kid, accepted and ate it all. (I also knew that I should.) There was another 2 women who had ran and were greeting their friends. One friend said, “You must be starving!!” and both of the women shrugged and said they weren’t.
I don’t really know why that is.
My boyfriend used to race bicycles and he said long rides are the total opposite of long runs… because you aren’t moving your stomach around, you get super hungry.
That’s so funny about the bike riding- I know when I was a competitive swimmer, I would be RAVENOUS after practices!
I think that it’s pretty common to not feel hungry the way you think you should after a long run or hard workout - I always find myself feeling insatiable the day after. Even though you’re easily burning 1,000-cal or more on your long run, it’s hard to eat 1,000 extra cals in a day without reaching for a pint of ice cream. One thing I try to do is to drink a not too thick protein shake after I get home since I’m typically thirsty anyway (add more water to the scoop of protein). That way I can rehydrate and get some nutrients while I stretch.
Great tip! I know I didn’t eat near enough today now that I’m going to bed soong - I’m sure I will be making up for it tomorrow!
What a great way to fall back in love with running! If we’re still here in Chicago I may run the 10 miler as well, it looks like a fun race
Running definitely dampens my appetite as well particularly during the hot weather. Strength training on the other hand ramps up my appetite. I think your tips are great, and it really is so important to have something during runs longer than 70 or so minutes and to have an easily digestible recovery snack when you’re done.
I was diagnosed with hypothyroidism a few years ago too and I remember losing weight because I didn’t have any appetite. Definitely can affect energy and fitness.
I know you’ll do wonderfully in the race!
I can’t wait until I get to the point I can run a 10 miler! Even a 10K! Oh heck, even a 5k!
What a cool race, to end in Soldier field. I trust there will be some shenanigans when you cross the finish line on the jumbo tron?
I totally back away from large groups of teenagers. They have power in numbers that I just can’t compare to.
Great post! I’ve never heard of someone whose appetite is actually suppressed from long runs (i get famished!) Love the tips, though!
congrats on getting a new goal together! i’m currently figuring one out myself for this summer
Running really messed up my appetite. There was no way I could eat enough and yet I felt like I was eating all the time. It was a vicious circle!! But as soon as I stopped I felt so much better. And my knees thanked me too!
i love using coconut water in my post workout smoothies. For long runs, I am not that hunrgy post run so I try to drink my calories first. Hence the smoothies. Love it! then I am ready for some real food soon after. So glad you are back to loving running and your health issues are in control!
;P
I’m training for a race right now and I find myself starving after my long runs unlike you! I may not be eating enough beforehand. I always strive to eat quick carbs for energy before and after along with protein of course. I always blend a smoothie after my run with protein powder, bananas, milk, etc…I found it helpful to eat a good size snack before bed like you said, this helps me not feell ravished in the morning before my run! I actually feel like I eat too much on my long run days.. I try not to stuff everything in my face! Haha. I wish it suppressed my appetite!!!
It is good to know everyones appetite is crazy the next day! I notice that for sure!
I am the same way. I had to take a break from running for a month or so in the winter and it helped SO much! Look atchuuuu gorgeous girl, with your coconut water! I am in love with that stuff.
After long runs/my half marathon, I have so many issues refueling because my appetite goes down the tube. It sucks because I love food, and eating right after sometimes makes me queasy so I always make one of my recovery smoothies IMMEDIATELY after I get home, even before stretching and showering and drink that. It is so easy on my tummy! And I pack pitted dates in individual saran wraps with me so that I can refuel every 15 minutes after an hour of running.
On my long run days, I do count calories. That is the one day that I don’t eat many veggies either! It’s mostly whole grains, beans/hummus, seeds/nuts, protein powder, cookie dough bowls, and fruit. I always make sure that I get 1400 net calories or more, and write down everything I eat/how many cals it is, and subtract 100 calories for every mile I ran. Then I make sure I’ve gotten enough carbs, enough protein, enough fats. It helps so so much, and I’ve noticed that since I started doing that, my recovery is so much faster! I also make sure I eat at LEAST every three hours on those days, because I am not that hungry and often forget to eat (which is really unusual haha).
I wanted so badly to do that race this year! But I definitely hit burnout, my leg has been acting weird, and I’ll be in Vegas the week before… so it would probably not be in my best interest… lol
It has to be awesome at the finish… I just know it!
Wow, we’re on quite the same page with out posts. I love how you said that refueling can be as challenging as the actual running…that is SO true! Since I get worried about eating too big of a dinner the night before a long run, I opt to eat a larger lunch instead. This gives me plenty of time to digest and time for my muscles to store the extra nutrients. The last thing I want to do is feel to heavy or full while running. Been there too many times and its just a gross feeling! You eat dates while running? That’s so cool because i’ve thought about it but i’ve been nervous if it would hurt my stomach…guess I don’t know till I try! That race sounds so fun…ending in a football stadium is my cup of tea!
My green drink I mentioned in my post today is an epic win-you can either drink it before or after; I’ve done both. Chewing is overrated SOMETIMES;)
I’m like you. I try to eat even if I’m not hungry, but sometimes once I start eating I realize that I AM actually hungry. I like post workout smoothies…but really slack on the eating extra calories and notice the increase in my eating habits the next day for sure!
This is so timely, I just recently wrote about this on a heavy workout day. Especially when it’s cardio, I definitely get that appetite-suppressant effect, and as a vegan, I understand the challenge. I’m a pretty regular calorie-counter, but I’m especially focused on days like this, because you’re right, it’s important. That said, I kind of suck at it. Sometimes all I WANT is vegetables, but I know I’ll be really full and I just don’t like it. I think it typically leads me to under refuel - and then go crazy later on something unhealthy. It’s something that needs some work for me for sure.
I used to be super into running races, but I’ve had a long lull when I’ve been more focused on lifting weights, yoga, and pilates. Maybe I should try to get back into it…I do sort of miss it.
Good luck in your race, I’m sure you’ll be fabulous!!
I TOTALLY know what you mean! I’m never hungry after a long run, but I find refuelling pretty easy now actually! I have a big smoothie (with protein powder, banana, pb, dates etc.) which is much easier to get down and then food later
Since I’m not hungry, I make sure I get back my cals mainly by eating more calorie-dense foods, so dried fruit, nuts, nut butters and coconut water too. I’m training for two half marathons, so I make sure I do this, and hey I love all the extra PB! 
P.S. I love your attitude SO MUCH and love how you’re embracing the extra pounds cos you need it! I’m doing the same, and it’s not easy for anyone, but your attitude is awesome
Have you read “Thrive” by Brendan Brazier ?? It has great knowledge concerning refuelling!! And Brendan has a vegan-free gluten-free diet!!!
I found it really helpful to read and some tipps are just so vital! For example, first thing after you’re finished working out - no fat!! Too heavy! Also no protein directly after your workout. Reful first thing with some simple carbs. then in the “1 hour window” after your workout (so maybe half an hour later) have something with carbs and protein and just a little fat (not a lot, still too early).
I always have some coconut water right after the workout (or some dates), then a shake when I come home (with shelled hemp seeds and almond milk if you want clean protein sources plus fruit). And for my next meal following up in the next two hours I have a full meal consisting of complex carbs, protein and finally (!!) lotsa healthy fats!!
I admire your dedication to refuel! I majorly struggle with it - running kills my appetite, and I get torn between wanting to eat intuitively, and needed to eat because I NEED to. It’s hard!
I need to get into a proper routine though…marathon soon!
I try to mindfully refuel but I’ve been getting lots of mixed messages from the blog world about what is necessary recently. I haven’t run longer than 5 miles in a while but after a 5 miler I drink some chocolate skim milk or chocolate soy milk. I read in Runner’s World that it was a good mix of protein and carbs? Plus I can drink it while moving my sweaty butt towards the shower:) I try to eat something beforehand, too, because I’ve realized that I just feel better during y run if I do
I am always thinking about food while running, so I have no problem eating when I get home. My refuel meal usually contains all macro + micro nutrients I can possibly get in my body - protein, fat, carbohydrate. I usually get it all in by making a smoothie - almond milk, chia, nut butter, fruit, hemp/flax oil, protein powder, veggies [usually carrots or spinach] and then follow it up with a meal like eggs + quinoa a couple of hours later. Works every time!
My tip is to make a huge, dense bowl of oats post-workout. After my long runs I’d make oats with banana, protein powder, peanut butter, chia seeds, flax meal, extra fruit, nutritional yeast, etc…ALL the fixings. It was great because they’d be thick and filling, but it’s not as much volume-wise as some other meals!
Congrats on signing up for that race!
I don’t really do long runs (the longest I’ve ever done is 6 miles) but I still always refuel with a meal or snack afterwards. I’m going to keep your ideas in mind for when I start doing longer distances. I want to do a half marathon eventually!
wow these tips are great! im still figuring out how to fuel properly since iv started training longer for my 1/2~! this really helped!
Thanks for this post. I have a really hard time eating enough on long run days or hard workout days. I have lots of food allergies so my diet is super restricted. A lot of the foods i LOVE to eat every day just don’t sound good after a long run. But i like your plan!
Ahh I wanted to do that race too its so expensive though!
It was pretty expensive! I was shocked when I saw the price tag!
I don’t have trouble eating later in the day, but RIGHT after I run is hard because I’m not hungry. I know that if I don’t get something in my system right away I end up ravenous later, so I make sure to get in a smoothie at least!
I don’t usually mindfully refuel after working out, but last week I started drinking a glass of soy milk after my swims (like they say to drink a glass of milk for some instant protein) and I felt a lot stronger the next day.
SO glad you are feeling better with your health issues!!!
Thanks for sharing! I’ve been in such a running slump these days, been thinking about signing up for a race:)
so glad you fell back in love with running!
I go through phases where I’m more into it than other times too. Right now I’m injured which is SO HARD, but I think I’ll love it even more when I’m healthy again. Great tips to refueling! I don’t usually have the problem of not getting enough food in haha, but I do up the protein in my diet when I’m training.
I’m just trying to get over a 12 month knee injury-that I complain about way too much.
I’m so glad you’re getting back into it. I took a break from running in the winter, and all these spring races have me motivated too. As for refueling - I’m a stickler for some good post-workout nutrition. Some protein and a little bit of (or more than a little) carbs are a must for me.
This is so exciting!! I think the best (and easiest) way to get motivated to run again is to sign up for a race. It seems like you’ve got a great plan for making sure you fuel properly when you increase in mileage, which is awesome. Always a good idea to anticipate that challenges are going to come up and stick with a plan! SO excited for you!
that sounds like a great race! i usually make a smoothie after a workout…especially after weight lifting i try to make protein shakes. a spoonful of pb on a banana is my favorite pre-running meal!
I say LISTEN TO YOUR BODY! I’ve found this really works for me. Everyone is so different as you can tell by the above comments. I’m never hungry after a workout so I just make sure to drink plenty of water and about 1/2 hour later mix up an almond milk, frozen banana, and peanut butter and ice cube smoothie! Delish!
I just go by how I feel. Thinking that I “have to eat” or that I “did eat enough” just puts me in a bad spin. Your body is smart and will figure things out. Running does sometimes kill my appetite and sometimes it fuels it, it all depends what kind of food I’ve been eating that week and what I ate the day before too. I personally am not really into the refueling part of running because people then can eat way too much and it cancels out all the calories you burned when you ran!
Well, I for one am not trying to lose any weight, so when I run a longer amount, it is really important to refuel. My body is at its “happy weight”, and I don’t want those pounds to be lost again!
It’s awesome you are finding the balance for your love of running & still training/pushing yourself. I agree refueling before & after working out is really important — for optimal health AND performance. I know a lot of people freak out over “canceling calorie burn”, but we need to recognize & appreciate Food as Fuel. I also stick to a clean, veg, low-gluten diet, but feel like I can still refuel while eating clean — just think nutrient-dense food (that is easily digestible). Recovery smoothies are my favorite for immediate post-workout, because they go down/digest easily & I can pack a lot of nutrients in: coconut water, (a LITTLE) hemp protein, chia, maca, fruit, etc. About an hour or so later, I eat a small meal with more protein, healthy fats, etc.
I’ll be interested to read what you find works best for you refueling-wise & exchange ideas.
Your race sounds fun! I am training for a triathlon & the running aspect is where my motivation is lacking — I need to get my butt out of the water & off the bike seat & move those feet!
I can’t eat a lot after running either. I love coconut water for electrolytes but afterward it is hard to eat since my stomach is still doing all that work. I have heard that eating a date during a run is good. My husband loves raw nuts about an hour before and that seems to help him with calories and energy.