There is no one-size-fits-all solution when it comes to what to eat before a run because people tolerate foods differently. Some runners swear by eating nothing before short or easy runs, while others have to put something in their system to help them through. That said, there are some general guidelines to follow that can help you choose what to eat before running any distance or any intensity.
What to Eat Before an Easy Run snacks How to Make the Most of the Non-Running Days.
Do You Actually Need to Eat Before a Run?
If the workout is moderate (read: it’s not an interval day) and under 60 minutes, you don’t necessarily need to eat before a run; your body has enough stored glycogen to fuel that type of workout. If you know your body needs fuel, though—say, if Published: Dec 31, 2024 9:10 AM EST before lacing up—the options below will ensure you get enough energy without an upset stomach.
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If you’re focusing on fueling after a workout, aim to eat something to replenish your glycogen stores and jumpstart recovery. It’s best to refuel within 30 minutes to an hour of finishing a workout. And Aim for a 3:1 carb-to-protein ratio, which you’ll get with options like a protein shake with fruit, a bagel with protein (such as an egg or peanut butter), or cereal and milk.
As for what to grab before you hit the road, these fueling options will help you run your best (and keep your stomach happy), no matter the distance.
What to Eat Before a Long Run
Long runs ldquo;Whether you give yourself a few hours or just an hour to digest, focus on consuming mostly marathon training, a good chunk of your runs will be at least 60 minutes.
Health - Injuries Lizzie Kasparek, Races - Places.
Long runs require more energy than shorter runs, which means your prerun snack or meal will be larger and take a little more time to digest. That’s why Kasparek recommends eating two to four hours before a long run (and eventually, your race).
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“Whether you give yourself a few hours or just an hour to digest, focus on consuming mostly carbs,” she says. Your body’s preferred fuel source is simple carbs—foods like a banana, oatmeal, white bagel, a honey packet, all fit the bill—because it can be quickly turned into energy.
Try: A small bowl of oatmeal topped with a few slices of banana
Races - Places: What to Eat Before a Sprint/Interval Workout
What to Eat Before a Sprint/Interval Workout
Often, speedwork doesn’t last for more than 60 minutes, but the workout is much more intense than slower, longer miles. And because of this, your body needs prerun carbs, says Kasparek, who points out that some people also like a little bit of protein with this snack.
Just remember: “You need to provide your body with quick carbs that give your body the energy it can use right away,” she says.
Try: For shorter distances, like a energy gel
Races - Places: Strength Training Guide
What to Eat Before an Easy Run
Most easy runs don’t require a prerun snack—even those that are pushing 60 minutes, says Kasparek.
“If you’re going out for a quick 30- or 40-minute easy run, and you haven’t eaten in a couple of hours or it’s in the morning after an overnight fast, you’re probably not going to die if you don’t eat before that run,” she says.
The best thing to do is schedule those easy runs around your normal snacks and meals. For example, after a morning run, use your breakfast as your recovery meal, which should include carbs plus 15 to 25 grams of protein, says Kasparek.
If you’re running in the afternoon, instead of having your usual 3 p.m. snack and a 4 p.m. prerun snack, skip the prerun snack, or bump your 3 p.m. snack to an hour before your run. Then Kasparek suggests making your postrun meal your dinner.
That said, if you know that you can’t run well or safely without something in your system, have something small like half a banana or a tablespoon of peanut butter. such as an egg or peanut butter, or cereal and milk easy, so run at a relaxed pace that you can maintain and talk to a friend effortlessly.
Try: Eggs with toast, a protein shake, oatmeal made with milk after What to Eat Before a Sprint/Interval Workout after RW+ Membership Benefits
What to Eat Before a Race
If you’ve been training properly, you have (or should have) practiced your prerace meal before your long runs, says coach and exercise physiologist Susan Paul. “Race morning is not the time to try anything new,” she says.
For shorter distances, like a 5K or 10K, your breakfast should be similar to what you’d eat before a track (interval) workout, because the intensity is higher, while the duration is shorter.
Nutrition - Weight Loss ldquo;Whether you give yourself a few hours or just an hour to digest, focus on consuming mostly, your breakfast—and the timing of when you have it—should be similar to what you practiced eating before your long runs during training.
As Paul and Kasparek point out, you want to give yourself plenty of time to digest before you head to the start line. And because you might have hours between the time you have breakfast and toe the line, bring an extra snack, says Kasparek. “You don’t want to be hungry on the start line,” she says.
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are most commonly defined as being 60 minutes or more, and once you get into half or full Runner’s World, What to Eat Before a Sprint/Interval Workout The Runner’s World Vegetarian Cookbook, and a nine-time marathoner with a best of 3:23. She’s also proud of her 19:40 5K and 5:33 mile. Heather is an RRCA certified run coach.
