McMillan Running - Calculator. 10-55-minute-training-schedule.pdf (application/pdf Object) Events-10k-training-plan-1003.pdf (application/pdf Object) Run 10K. Untitled. What To Eat Before You Run. Running in 60–90 Minutes Hummus and carrots This protein-and-carb combination will help keep you satisfied during long runs. The sodium in hummus will make you thirsty for a few extra sips of H20. Carrots are rich in beta carotene, and according to a study review published in 2010 in the journal Nutrients, eating carotenoid-packed fruits and vegetables may help defend skin against sun damage.
Snack right: Pick up a few small containers of hummus rather than one big jar, to avoid wastage. Instant oats A good source of whole grains, “oats is great for longer runs because it sticks to your ribs without feeling heavy,” Dowell says. Snack right: Plain instant oats is the best choice, but it’s also okay to go with sweetened varieties when you’re clocking longer runs – the extra sugar will provide fuel that’s absorbed quickly. Sweet potatoes High in carbs, sweet spuds provide long-lasting energy for your run, says Lewin.