Morning running

[mlewis123]

If you find you don't have time for breakfast then try "sport in science carb gels" (don't quote me on the exact name).

They are created to have while on the run and are filled with carbs(hense the name), they taste great too.

They cost about £1 from any running shop.

Matt.

[_chris]

SIS GO gels, good but you need about 3 for every hour of running, and thats assuming having a good pre-race plus toping up with a post-race meal - beacause thats what they're designed for races. Wouldn't strongly advice it, better than nothing I guess, not as good as a banana and a lot more expensive. If you do choose to go down that route buy online in bulk and you'll save quite a bit, don't expect less than 80-90p a gel though, very expensive banana alternative (I sound like a banana salesman , I don't even particularly like the taste of them ).

If you really struggle try smoothies with bananas oats etc. never quite as bad on the stomach, and you can get used to training with food inside you, building up to running with solid meals.

[JamesSly1989]

i guess these SIS gels are more hype than actual benefits. I personally try to run around 4-7pm in the day. A quick question guys, how long after eating a small meal is it ok to exercise? i can never seem to get it right.

James

[ashley]

i guess these SIS gels are more hype than actual benefits. I personally try to run around 4-7pm in the day. A quick question guys, how long after eating a small meal is it ok to exercise? i can never seem to get it right.

James

60-120 minutes?

That's a guess mind.

Have started to go for 2 or 3 morning runs in the week in the run up to PRMC. Mainly just a straight forward 5k.
However
I seem to find it much harder to maintain a good pace when running first thing. Basically I wake up, do a quick 5 min warm up (jogging on the spot, stretching etc) and then set off. But I can never keep the same kind of pace as if I run in the evening. I make sure I have a good meal the evening before so I've got some carbs swimming around in my body. Is is more difficult because my muscles are still cold/asleep?

Does anyone else have this problem, and has anyone got a good way of overcoming this?

You're running fresh so where are you getting your energy? Your fat and muscle supplies, after you've burned through your fat that is.

Have some toast, relax with a coffee, get your head together and nail some phys. Try that. f@#k magic potions, they're expensive, and generally not worth it.

Don't crack phys for more than an hour. Hammer your three mile route and then have a go at some bodywork, enjoy your scran during the day and crack some more body work.

You could be able to run 26 miles and still not get in.

[Polynikes]

"If you find you don't have time for breakfast then try "sport in science carb gels" (don't quote me on the exact name). "

How can you not have time for breakfast?? Just get up earlier if you have to.

I'm with _chris... Fruit is quickly and easily digested, and provides instant energy. It's perfect to eat before your run (assuming you're not going for long distance - then you need complex carbs blah blah blah)

[eagleeye]

i find if i have 4 decent meals a day and time my program around them, i only need a banana and a bottle of water before, sometimes i dont even bother.
But i always have enough energy, the problem with morning runs is you may not have had enough sleep for a 'decent night'(Around 8 hours) and your body is lacking rest.

Eagle Eye

[Pvt Doughnut]

You need to get into a decent sleep pattern as well, like the last chap said you need proper rest to perform at your best. But getting extra sleep for just 1 week or so wont really help, it needs to be a continuous thing.
Thats a lesson I learnt on my last PRMC and since then Ive been doing the whole get up around 5:45 - 6:00 just to be prepared for it down at CTC.

[Shred]

How many hours sleep do you guys think is adequate? I usually go to bed at around 12 and have to get up at 7:30, never really thought about running in the mornings, though I'm fairly sure I would need better nights kip than 7 and a half hours...

[_chris]

i guess these SIS gels are more hype than actual benefits. I personally try to run around 4-7pm in the day. A quick question guys, how long after eating a small meal is it ok to exercise? i can never seem to get it right.

James

SIS gels have lots of benifits, but for a quick 1 hour or less morning run they're of little to know use. Longer runs they're goood because they help get energy into you, but as they're not heavy you can continue running at the same pace, however theres lots of better alternatives for when you're not excercising, its only really for when you need more energy but without slowinf the pace.

No one can say how long after its ok, 1 because its different for everyone and 2 because it changes depending on how used to excercising after food you are. For instance if I leave 20 mins I feel slightly heavy, 30 mins I'm fine, some people need an hour or longer. I would link to an article but its for RW subscribers only, but basically if you start of leaving th eminimum time you can as you keep making that time smaller you'll get used to the feeling of running with a bit of food inside still.

Shred 8 hours is the ideal, less than 6 is damaging to your immune system etc. As your muscles repair and develop while your asleep the more you excercise the more you need.

[fodd]

When you get to ctc in RT you will only get around 5 hours kip a night!

[AJtothemax]

Yes, and theres none of these 'SIS gels' either.

Its all motivation lads.

All you're going to have to do is just get into a routine. Go to bed at 10pm or even earlier, your body will adapt and you might feel like hell for a few weeks but your body will accept it sooner or later. Also, running in the mornings now should become increasingly important to you because the warm weather is on its way! You dont want to be smashing yourself in the heat mate, that will make the battle nearly three times as hard just through dyhydration - respiration, perspiration, sweating, going for a piss etc, you're going to need a necessary amount of fluids in your system so you can cope. Smashing yourself will be done at PRMC/POC & RT.

I guess the word to sum this all up is 'conditioning'. I think thats the perfect word for all of this, whether it be getting up early or training.

All the best.

[Sarastro]

Hmm, just to reinforce that you'll not be getting much more than 5 hours sleep at CTC, and I'm fairly sure that if they're anything like the Army, you won't eat breakfast before phys, ie 5:30 up, 5:45 phys, 6:45 shower, 7:00 food. Guys who have been in RT can confirm/correct that.

Also, while AJ is doubtless right that it's sensible not to run in the heat, if you have PRMC or whatever over the summer, don't think that they'll give you the same benefit. If you are likely to be doing your tests in heat, the smart thing is to do at least some preparation in heat, otherwise you will find you totally underperform - you don't acclimatise for Afghan by training in Norway. That's not to say be dumb about it: make sure you take on plenty of water and know your limits - dizziness, uncontrolled rapid breathing or heart rate = stop, water bottle over you / cool shower, then dry clothes on, rest in the shade.

Personally, I'm preparing for a July P-Coy by doing every session I can in mid-day sun so if we're lucky enough to get crap weather or tab in the mornings, I'll only go faster.

[AJtothemax]

Hmm, just to reinforce that you'll not be getting much more than 5 hours sleep at CTC, and I'm fairly sure that if they're anything like the Army, you won't eat breakfast before phys, ie 5:30 up, 5:45 phys, 6:45 shower, 7:00 food. Guys who have been in RT can confirm/correct that.

Also, while AJ is doubtless right that it's sensible not to run in the heat, if you have PRMC or whatever over the summer, don't think that they'll give you the same benefit. If you are likely to be doing your tests in heat, the smart thing is to do at least some preparation in heat, otherwise you will find you totally underperform - you don't acclimatise for Afghan by training in Norway. That's not to say be dumb about it: make sure you take on plenty of water and know your limits - dizziness, uncontrolled rapid breathing or heart rate = stop, water bottle over you / cool shower, then dry clothes on, rest in the shade.

Personally, I'm preparing for a July P-Coy by doing every session I can in mid-day sun so if we're lucky enough to get crap weather or tab in the mornings, I'll only go faster.

Thats bang on Sarastro, again its all down to conditioning.

[Brian-]

Yes, and theres none of these 'SIS gels' either.

Its all motivation lads.

They were only talking about the gel stuff as a convenient form of food, nothing more. I'm sure you would agree that food is fairly important, however much motivation you have...

Come to think of it, on the Blue Peter 30 miler one of the sergeants said they had glucose gel, so perhaps your first point was a little bit presumptuous... Besides, they get given bananas and pasties so how's it any different?

[_chris]

All you're going to have to do is just get into a routine. Go to bed at 10pm or even earlier, your body will adapt and you might feel like hell for a few weeks but your body will accept it sooner or later.

I guess the word to sum this all up is 'conditioning'. I think thats the perfect word for all of this, whether it be getting up early or training.

I train in the mornings and most weekdays won't get more than 6 hours sleep and I'm fine with it, just know its not the recommended thing to do really

I was posting whats recommended by the 'experts' if people choose to go against that (as I do ) then so be it, I find 8 hours to be excessive, I struggle with that on a weekend.