What Should I Eat Before a Run?

For years, I swore by running on an empty stomach because I was terrified of getting cramps mid-run. Even on my long runs (10+ miles), I wouldn’t eat anything before heading out. By the time I finished running, I was STARVING and proceeded to eat all the things and then have a stomachache for the rest of the day. Not great. However, once I started experimenting with eating something small before running, I began seeing improvements in my paces and felt less fatigued during the run and afterward.

So, whether you’re an experienced marathoner trying to improve your times or just starting your running journey, here are some of the best tips I’ve learned about what to eat before a run.

This post is all about what you should eat before a run to maximize your performance and minimize fatigue.

Before I tell you about specific foods to try, it’s important to understand the purpose of fueling before a run. The goal is to provide your body with the right balance of carbohydrates, proteins, and fats to optimize energy levels and support muscle function during your run. Carbohydrates are particularly important because they are the primary fuel source for endurance activities like running.

What to Eat Before a Run

This will probably vary some depending on your specific goals and preferences, but I’ve found that consuming mostly carbs with a little bit of protein makes me feel the best. For carbs, make sure you choose ones that are easily digestible like fruit, whole grains, or energy bars. These provide a quick source of energy without weighing you down. Just trust me when I say you definitely don’t want to eat a huge bagel before a 10 mile run. Yuck.

While consuming pre-run carbs is most important, adding a little bit of protein can help support muscle repair and maintenance. Lean protein sources like yogurt, nuts, or a small serving of lean meat can be an easy thing to snack on before heading out for a run.

Arguably even more important than eating before a run, make sure you are well hydrated! Be sure to drink plenty of water leading up to your run to prevent dehydration, especially if you’re running in the heat. And if you have an especially sweaty run, consider rehydrating with Gatorade or Liquid IV (the watermelon flavor is SO GOOD!) to restore lost electrolytes.

Timing Matters

When it comes to eating before a run, timing is key. Eating too close to your run can lead to discomfort or digestive issues, while eating too early may leave you feeling hungry mid-run. Aim to consume your pre-run meal or snack about 1-3 hours before your workout to allow for proper digestion and absorption of nutrients. An hour and a half works the best for me, but experiment with different timing to see what works best for you because we’re all so different.

Pre-Run Snack Ideas

Here are some of my favorite foods to eat before a run:

• Peanut butter (or almond butter) toast
• Greek yogurt with granola and berries
• Protein smoothie
• Scrambled eggs and turkey bacon
• Cliff Nut Butter bars 

While these foods work well for me, they may not work as well for you and that’s okay! I know a lot of people that swear by bananas and coffee before running, but I won’t touch either of those. Bananas gross me out and coffee makes me poop, which I definitely don’t want to be doing mid-run. So experiment and find what foods work the best for you!

Remember, proper nutrition and hydration before a run can make a significant difference in your performance and overall running experience. By fueling your body with the right balance of carbs, proteins, and fats, you can simultaneously optimize energy levels and support muscle function. Let me know in the comments if you have any pre-run snacks that you swear by!