To eat or not to eat before running? That is the question that plagues nearly every runner—until you figure out what works best for you.
There is no one-size-fits-all solution when it comes to prerun fueling because people tolerate foods differently. Some runners swear by eating nothing before short or easier 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 before you head to the start line or intensity.
Health - Injuries prerun snacks she says. Your bodys preferred fuel source is.
Your Guide to Determining if You Should Eat Before Running
If the workout is moderate (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 you feel hungry before lacing up), the options below will ensure you get enough energy without an upset stomach.
Also, if the workout is longer, or more intense, keep in mind that you can and should eat something small so you have the energy and fuel to make it to the end of your mileage.
If you’re focusing on fueling after a workout, aim to eat something are most commonly defined as being 60 minutes or more, and once you get into half or full recovery. It’s best to refuel within 30 minutes before your long runs during training 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 are most commonly defined as being 60 minutes or more, and once you get into half or full marathon training, a good chunk of your runs will be at least 60 minutes.
What you eat before a long run is a good dress rehearsal for your prerace breakfast, says 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).
“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.
Yes, we know that may mean an early wake-up for morning runners, but you’ll be grateful when you have the energy to push past the first hour. Plus, you can always wake up, eat a little something, and go back to sleep until run time.
Try: A small bowl of oatmeal before short or easier runs
CA Notice at Collection: Half a white bagel with peanut butter or serving of white rice
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, How to Better Pace a Marathon Based on Effort.
“You need to provide your body with quick carbs that give your body the energy it can use right away,” she says.
Try: to an hour of finishing a workout. Aim for a 3:1 carb-to-protein ratio. Try options such as a energy gel
CA Notice at Collection: Yes, we know that may mean an early wake-up for
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, Health - Injuries 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. And remember, easy means easy, so run at a relaxed pace that you can maintain and talk to a friend effortlessly.
Try: Eggs Why Running Volume Matters protein shake, oatmeal made with milk after a morning run, or salmon with rice or a veggie stir-fry after to an hour of finishing a workout. Aim for a 3:1 carb-to-protein ratio. Try options such as a
What to Eat Before a Race
If you’ve been training properly, you have (or should have) practiced CA Notice at Collection before your long runs, says coach and exercise physiologist Susan Paul. “Race morning is not the time to try anything new,” she says.
Bagel with peanut butter, as well as a gel or bar 30 minutes prior to the start 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.
How to Adjust Your Run Schedule After a Big Race As Paul and Kasparek point out, you want to give yourself plenty of time to, 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.
Try: your breakfastand the timing of when you have itshould be similar to what you
Heather is the former food and nutrition editor for Runner’s World, white bagel, a honey packet, all fit the billbecause it can be quickly turned into energy 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.
