Type 2 runner

Hi, I run, what diet do you eat normally? The question doesn't require an answer as my response will be the same

Eat healthily, until your running very long distances you don't need any other eating plans

Stay well hydrated and not just on the days you run

How often do you run? What time of day? Do you experiment? Or. Running on an empty stomach, running on full stomach, running one hour after eating? Running early mornings or late evening?

In my opinion eating carbs does not help regardless who says it does

Your doing great 5k is the hardest distance, I remember when I couldn't run a bath, keep going!!!!

Take a look at www.therunningbug.co.uk you can log your miles it very motivational and all there are great

So at 4am your running on zero fuel, although this works for some people, maybe this is why you feel like your running out of energy, an eating plan for 4am runs will be tough unless you want to get up at 3am to eat, all it would take is a mouthful of food, I would suggest buying a 9bar and just taking a bite as soon as you can when you wake, giving yourself time to digest it a bit before your run, just an idea

I was drinking a coffee half hour before my runs as I had read how helpful it was, I woke up late for a park run one Saturday so never had time for the coffee omg I ran so much better and had so much more energy, the point I'm trying to make is, you have to experiment because different thing will work for different people

The fella that runs my running club swears by 3-1 rule as he calls it, he is an ultra marathoner and knows a bit, he has a very easy week every 4th week, he says it really makes a difference to his energy levels in general

I'm not trying to tell you what to do honest but I actually think 4 days a week is the perfect amount, another thing to try? I have always found that the more I run (within reason) the more energy I have

@nomistheman is also a runner who has done some research on the subject so he may have some ideas

@ElyDave is a running God so he may also have some input

@phoenix also

Sorry cannot help the only running I do is for the bus.