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How to Manage Your Hunger After a Run

Writer's picture: Valiant RunningValiant Running

Many runners experience a phenomenon nicknamed the “rungies " after a run. While it's normal to feel hungry after a run, and re-energizing your body is important, overeating can hinder your progress. To prevent feeling insatiable after your next run, there are a few actions you can take to avoid overeating and keep you on track. However, to find the most effective solution, we need to understand the causes behind post-run hunger.



Why Do We Get Hungry After a Run?

There are some obvious reasons why you may feel hungry after a run, including being in a calorie deficit and depleting your energy. However other factors impact your hunger levels after exercise such as:

·       Dehydration can cause runners to feel hungry and eat when what they need is a glass of water.

·       Running causes hormones such as ghrelin and PYY to fluctuate, which may result in increased hunger afterward.[1]

·       Your pre-run nutrition might be at fault. If you go for a run on an empty stomach or fuel with simple sugars, you will have no energy left after your run, resulting in hunger.

·       Sometimes we habitually pick up a snack after a run before asking ourselves if we are even hungry.

Understanding these influences can help you better manage your post-exercise hunger. Narrowing down which one(s) apply to you can also enable you to strategize as you learn to handle your hunger after a run.






Strategies to Manage Post-Run Hunger


Spread Out Calories

Three large meals used to be the standard recommendation. However, most individuals agree they feel more satisfied throughout the day when they opt for five or six smaller ones. This approach keeps you feeling full and reduces the temptation to overeat.


Choose High-Fiber Foods

Incorporating foods that are high in fiber can help you feel fuller for longer. Consider adding plenty of fruits, vegetables, and whole grains to your diet, especially in your pre-run meals. These fiber-rich options will provide you with the energy you need during your run while also keeping you satisfied.


Make Sure You Are Hydrating

Drink plenty of water before, during, and after your run. If hunger persists after eating, try drinking a glass of water first, you may not be hungry, you may be thirsty. You can use your urine to monitor hydration levels. If your urine is pale yellow, you are likely hydrated. However, if your urine is a darker yellow pigment, you are likely dehydrated and should drink a few cups of water.


Give Your Brain Time to Catch Up

After eating a meal, it takes roughly 20 minutes for your stomach to tell your brain it is full. Eating too quickly can cause you to consume more calories than you originally intended. With that said, slow down and spread your meals throughout the day. This will help avoid long periods of time when you feel hungry.


Final Thoughts

It will take some time to learn how to manage your post-run hunger, but with the practices above, you can build new habits that will bring you closer. As you develop these habits, pay attention to how your body feels after each run. Your running journey is just that, a journey. Be patient with yourself, improvement comes from consistency and determination.  

For more advice on all things running, check out other Valiant Running articles, where you can explore various running topics and advice to improve your fitness journey.


Disclaimer: I’m not a fitness expert, medical doctor, or registered dietician. This blog is solely to share my experiences in running, fitness, and nutrition. In regard to your health, please do your own study and exploration. Everything I share here comes from personal experiences, and knowledge gained from sources, and is based on my lifestyle. If you need specific advice in any of these areas, please contact your health professional.


 

Sources:

[1] Meyer, Marnie Kunz. "How to Avoid Feeling Hungry After a Run." Verywell Fit, 27 June 2023, www.verywellfit.com/how-runners-can-avoid-feeling-hungry-3988742. Accessed 15 Nov. 2024.







Disclaimer: I’m not a fitness expert, medical doctor, or registered dietician. This blog is solely to share my experiences in running, fitness, and nutrition. In regard to your health, please do your own study and exploration. Everything I share here comes from personal experiences, and knowledge gained from sources, and is based on my lifestyle. If you need specific advice in any of these areas, please contact your health professional.

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