What to eat before a run: tips for every workout

There is no one-size-fits-all solution when it comes to what to eat before running, because people tolerate foods differently. Some runners swear by not eating anything for short or short periods of time easy runswhile others need to put something into their system to help them get through it. That said, there are some general guidelines you can follow that can help you choose what to eat before you eat anything distance or any intensity.

Here’s your guide to what to eat before running, including meals and snacks that will help you do your best.

Should you actually eat before a run?

If the training is mediocre (read: it is not an interval day) and less than 60 minutes, not necessarily need eating before a run; your body has enough stored glycogen to fuel that type of training. However, if you know that your body needs fuel, for example if you feel hungry before you lace up: the options below will ensure you get enough energy without stomach upset.

If the training lasts longer or longer intenseKeep in mind that you can and should eat something small so that you have the energy and fuel to make it to the end of your mile.

If you’re focusing on fueling up after a workout, try eating something to replenish your glycogen stores and get a flying start recovery. It’s best to refuel within 30 minutes up to an hour after finishing a workout. And aim for a 3:1 carbohydrate-to-protein ratio, which you get with options like a protein shake with fruit, a bagel with egg white (such as an egg or peanut butter), or cereal and milk.

As for what to pack before you hit the road, these fueling options will help you perform your best (and keep your stomach happy) no matter the distance.

What to eat before a long run

Long runs are usually defined as 60 minutes or more, and once you are half or full marathon trainingmany of your runs will last at least 60 minutes.

What you eat before a long run is a good dress rehearsal for your pre-race breakfast, says Lizzie KasparekMS, RD, sports dietitian for the Sanford Sports Science Institute.

Long runs require more energy than shorter runs, which means your pre-run snack or meal will be larger and take a little longer to digest. That’s why Kasparek recommends eating two to four hours before a long run (and ultimately your race).

Yes, we know this can mean an early awakening morning runnersbut you’ll be grateful if you have the energy to get past the first hour. Plus, you can always wake up, eat something, and go back to sleep until it’s time to run.

“Whether you give yourself a few hours or just an hour to digest, focus on consuming carbohydrates,” she says. Your body’s favorite fuel source is simple carbohydrates – foods like a banana, oatmeal, white bagel, a packet of honey, it all works – because it can be quickly converted into energy.

Attempt: A small bowl of oatmeal topped with a few slices of banana

For sensitive stomachs: Half a white bagel with peanut butter or a portion of white rice

What to eat before sprint/interval training

Often, speed work takes no longer than 60 minutes, but the workout is much more intense than slower, longer miles. And that’s why your body needs precursor carbohydrates, says Kasparek, who points out that some people also like a bit of carbs. egg white with this snack.

Just remember: “You need to fuel your body with fast carbohydrates that will immediately give your body the energy it needs to use,” she says.

Attempt: Just Greek yogurt with blueberries, banana with peanut butter, a handful of dry cereal, or one energy gel

For sensitive stomachs: Half a banana

What to eat before an easy run

Most easy runs don’t require a snack, even if you’re running for 60 minutes, Kasparek says.

“If you go out for 30 or 40 minutes run easilyand you haven’t eaten in a few hours or it’s 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 you can do is schedule those easy runs around your regular snacks and meals. For example, after a morning run, use breakfast as your recovery meal, which should contain carbohydrates plus 15 to 25 grams. egg whitesays Kasparek.

If you run in the afternoon, instead of your usual 3 p.m. snack And a 4 p.m. prerun snack, skip the pre-run snack, or increase your snack from 3 p.m. to an hour before your run. Then Kasparek proposes to take your meal after running your dinner.

That said, if you know you can’t run properly or safely without something in your system, have something small, like half a banana or a tablespoon peanut butter. And remember: easy means simpleso run at a relaxed pace that you can maintain effortlessly and chat with a friend.

Attempt: Eggs with toast, a protein shake, oatmeal made with milk after a morning run, or salmon with rice or a vegetarian stir-fry after an afternoon or evening run

What to eat before a race

If you’ve been training well, you’ve (or should have) practiced your pre-race meal before your long runs, says coach and exercise physiologist Susan Paul. “Race morning is not the time to try something new,” she says.

For shorter distances, such as a 5K or 10Kyour breakfast should be similar to what you would eat before endurance training (interval training), because the intensity is higher and the duration is shorter.

For longer distances, such as a half or full marathonyour breakfast – and the timing of when you eat 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 process before heading to the starting line. And because there can be hours between breakfast and the time you get off the phone, bring an extra snack, says Kasparek. “You don’t want to be hungry at the starting line,” she says.

Attempt: Bagel with peanut butter and a gel or bar 30 minutes before the start

Heather is the former food and nutrition editor for Runner’s worldthe author of The Runner’s World Vegetarian Cookbookand a nine-time marathoner with a best of 3:23. She is also proud of her 19:40 5K and 5:33 mile. Heather is an RRCA certified running coach.