It's important to nourish yourself properly before engaging in vigorous aerobic activity such as running. However, it's a good idea to wait a little while after eating a meal before you lace up your sneakers.
你吃可以让你有臃肿感，减少你的表现后直接运行。在更糟糕的情况下，打断你的身体的消化过程中突然出现密集的活动可引起腹泻或胃痛。
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Wait Time and Meal Size
多久你应该等待运行取决于你多少吃和自己的消化系统。作为一般规则，给自己至少一个小时小点心后，小饭后两三个小时和一个大型饭后三到四小时。
If you like to take a run at a specific time, such as during your lunch break or in the evening, change your eating schedule to accommodate the exercise. For example, eat a hearty breakfast when you get up and just have a banana, a yogurt or an energy bar about an hour before your lunchtime run.
Mayo Clinicsuggests having post-run snacks as well — like yogurt and fruit, a peanut-butter sandwich or a smoothie — that will replenish the glycogen stores in your muscles.
Carb-Loading Before Running
If you're looking to optimize your running performance, try carb-loading, a dietary practice common among competitive athletes, saysACE Fitness. To carb-load, you consume a higher quantity of carbohydrates during the days leading up to a game or competition. The practice is designed for longer endurance activities, so if you usually run 10 miles or less, you needn't add on the extra starch.
If you do decide to carb-load, follow the general rule of advice about waiting between mealtime and running time. Select whole-grain carbs for maximum nutrients. To avoid weight gain, balance the extra carb consumption with reduced servings of fats or sweets.
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Hydrate Yourself Well
运动员不应该仅仅关注它们的固体食物的摄入;你喝什么，就像你的健身和性能非常重要。对于一些人，运行前有运动饮料可以代替小吃，最后饭后以及提供充足的能量。喝大量的液体是保持身体的水分是至关重要的。即使在凉爽的天，去跑跑步会增加你的身体需要补充水分。
Drink at least 1.5 to 2.5 cups of water for runs of an hour or less. Opt for sports drinks containing sodium when you run for longer periods. Drinking right before you run is unlikely to cause the indigestion that food could. However, if running immediately after drinking causes discomfort, just keep yourself hydrated throughout the day, before and after your run says去问爱丽丝.
Avoid Runner's Diarrhea
If you suffer from runner's diarrhea, don't eat anything at all for at least two hours prior to your next run. During the 24 hours pre-run, adjust your diet, cutting out high-fiber foods, artificial sweeteners, caffeine, warm liquids and fatty foods. In consultation with your doctor, reintroduce these foods into your pre-run diet gradually, checking which foods affect your condition.