You’ll be unsurprised to learn that there is not a one-size-fits-all approach to this. What to eat before a run depends on the time of day (and what’s feasible and practical given this), the sort of running you’re doing and you as an individual. Here are some rough guidelines.
What to Eat Before a Run: A Complete Guide
There’s no escaping that running has seen a boom recently with every man and his dog signing up for marathons like it’s child’s-play. But one thing that hasn’t changed is the struggle of knowing what to eat before a run. Get it wrong and it won’t be pretty (IYKYK). Luckily, we’re here to help power you through your workouts and avoid stitches, cramps and, the worst of all, runners’ stomach.
How long should I wait to run after eating?
When it comes to pre-run meals, timing matters. Eating too close to a run can leave you feeling sluggish (or worse still, with tummy pains and cramps), while eating too early might leave you running on empty. As a general rule, aim to eat a balanced meal 2-3 hours before your run, and if you need a quick top-up, go for a small snack about 30-60 minutes before you head out.
What should I eat before a run?
Your pre-run meal should focus on carbs, with some protein and minimal fat. Carbohydrates are your body’s primary source of energy during exercise, so filling up your glycogen stores is key. Here are some ideas.
Breakfast ideas to have before a run:
Apple & Blueberry Quaker Oats With Almond Butter & Banana
Lunch and dinner ideas to have before a run:
Kale & Walnut Pesto Pasta
However, what you need to eat depends on the intensity and duration of your run. For example, while it is possible to do a short, low-intensity run with just a snack or even fasted, we don’t recommend this for high-intensity intervals, tempo sessions or long runs. Here are some general rules of thumb.
High-intensity runs:
For more demanding runs such as interval workouts or hill training, it is very important to fuel properly. The focus should be on carbs to up your glycogen stores, but the meal should also be moderate in protein and low in fibre.
High-fibre foods will be more likely to cause gastrointestinal upset during exercise and will slow down absorption of the energy you need to perform.
Low-intensity runs:
For shorter and/or easier runs, a small snack like a banana or a slice of toast might be all you need. These provide quick, easy-to-digest energy without overloading your stomach.
We understand that eating a full meal before an early morning run sometimes just isn’t possible. When you’re already dragging yourself out of bed at 6.30am to squeeze in a run before the office, it’s just not realistic. You can do these sorts of runs fasted, but only up to about an hour in duration and at about 60% of your maximum effort. Easy runs burn fat (rather than glycogen) so fuelling in the same way isn’t as important.
Long runs:
If you’re heading out for 90 minutes or more, opt for a meal rich in complex carbs, like pasta or rice, paired with a lean protein source. This helps sustain your energy over a longer period. For anything longer than around 75-90 minutes, we also recommend using energy gels or another quick-release carb source during your runs.
Quick snacks to eat before a run
What should I not eat before a run?
Knowing what you shouldn’t eat is just as, if not more important than knowing what you should.
Foods to avoid are:
High-fat foods: Fried items, greasy snacks, or heavy cream-based dishes can be hard to digest and may cause cramping or discomfort.
High-fibre foods: Avoid large amounts of beans, lentils, broccoli, or whole grains right before running, as they can lead to bloating or gastrointestinal distress.
Spicy foods: Spicy dishes can irritate your stomach and cause heartburn or discomfort during a run.
Carbonated beverages: Fizzy drinks or sparkling water can cause bloating and make you feel uncomfortably full.
Alcohol: This one might seem obvious but drinking alcohol before a run can dehydrate you, impair coordination, and reduce endurance.
What to eat before a race
You’ve done the training and now it’s the big day. To give yourself the best chance of success, your pre-race meals are essential.
Race day nutrition is all about optimising performance while minimising the risk of stomach issues. Here are some tips:
Stick to what you know: Don’t try anything new on race day. Eat foods you’ve tested during training.
Carb-load smartly: For longer races, consider carb-loading the day before to ensure your glycogen stores are full.
Pre-race breakfast: 2-3 hours before the start, have a carb-heavy meal like a bagel with honey oatmeal with banana. Keep it low in fat and fiber to avoid digestive distress.
Final top-up: About 30-60 minutes before the race, have a small snack like a banana or an energy bar for an extra energy boost.
Should I incorporate energy gels and/ or sports drinks into my diet?
Energy gels and sports drinks are not a substitute for food but can be valuable tools, particularly for longer or high-intensity runs. These products are designed to provide quick-digesting carbohydrates and electrolytes, helping to maintain energy levels and hydration:
Energy Gels: These are best used during runs lasting longer than 75-90 minutes. Take them with water to aid digestion and avoid stomach discomfort. Experiment with different brands and flavors during training to find what works best for you. The secret to energy gels is to take one before you feel like you need it – once you’ve ‘bonked’ it can be hard to come back.
Sports Drinks: Ideal for runs in hot weather or lasting more than 90 minutes, sports drinks replenish both carbohydrates and electrolytes. Sip on these during your run to stay hydrated and maintain performance.
For shorter, low-intensity runs, energy gels and sports drinks are generally unnecessary. Stick to water and a small pre-run snack to fuel your workout.
Final thoughts
As you’ve probably realised, there’s no silver bullet in terms of pre-run fuel. What to eat before a run depends on the type of workout, the time of day and – to put it simply – what’s realistic.
Think about how you can structure your runs to fit into your week. For example, if you have an interval session to do, choose a day where you can have a more leisurely morning, or do it after work to avoid doing it fasted, and save your easy runs for busier days.
If you’re struggling for recipe inspiration, Mob has thousands of healthy recipes to optimise your running performance from protein-packed meals to high-carb dinners for that all important pre-race carb-loading.