What to Eat Before a Run
Simple guidance on pre-run meals and snacks, timing and what to avoid, for runs of different lengths.
What you eat before a run can affect how you feel. Everyone is a little different, so use this as a starting point.
Short, easy runs
For runs under about 45 minutes at an easy effort, many people do not need to eat much. A glass of water may be enough, or a small snack if you are hungry.
Longer or harder runs
- 2 to 3 hours before: a balanced meal with carbohydrates, some protein and low fat and fibre. Examples are oats with banana, toast with eggs, or rice with chicken.
- 30 to 60 minutes before: a light snack, such as a banana, a slice of toast with jam, or a handful of dried fruit.
Why carbohydrates
Carbohydrates are the main fuel for running. They are stored as glycogen in your muscles and liver.
What to go easy on
Right before a run, foods that are very high in fat, fibre or spice can upset your stomach. These include:
- fried food
- big portions of beans or raw vegetables
- very rich sauces
Morning runners
If you run first thing, you can try:
- running on an empty stomach for short easy runs, or
- a small snack such as half a banana
Hydration
Drink water in the hours before. A pale yellow urine colour is a rough sign of good hydration.
Experiment
Try different foods before training runs, and write down what works. Never try something new on race day.
Tips
- Leave time between eating and running.
- Keep portions modest.
- If you have a medical condition or special diet, ask a professional.
Run Tracker
Track runs, walks and jogs — calories, distance and pace, with offline GPS
More about Run Tracker
Eating After a Run: Recovery Food Basics
What to eat and drink after running, why carbohydrates and protein help and how soon to eat.
Read article →Preventing Chafing and Blisters on Runs
How to avoid the common skin problems of running, and what to do if they happen.
Read article →Side Stitches: Why They Happen and What to Do
What causes the sharp pain in your side while running, and practical ways to deal with it.
Read article →Strength Training for Runners: A Simple Routine
Why strength work helps runners and a short bodyweight routine you can do at home twice a week.
Read article →