You may not love getting up early, but mornings are often the best time to run – especially during the hottest months. And since races usually start in the morning, most runners have to run early, at least once in a while.
But it can be hard to fuel up properly. Pack in too much and you’ll risk stomach problems. Eat too little and you could bonk a few kilometres in.
“You’ve been fasting and dehydrating all night,” says Kate Davis, an American sports dietitian. “It’s important to find some way to replenish before doing anything that requires a lot of energy.”
How exactly you do that depends on a few things: how much time you have, how long you plan to run, and how well you tolerate exercising on a full (or partially full) tank. That last one you’ll have to figure out through a bit of trial and error. For the first two, use these rules as your guide.