Nutrition is an essential part of your training and can help or hinder your progress considerably. No matter the distance you’re planning to run, be it a short and easy run or an ultra-marathon race, what you eat before you head out the door can affect how you feel and how well you run.
There are a few simple rules to keep in mind, which we’ll cover here, and also give you ideas of the best 25 foods and drinks you can use to fuel your body before a run – and also explain what to avoid.
For more tips, check out the Nutrition section of our support portal, accessible via the Runna app or on our website.
Should you eat before a run – or is it better to run on an empty stomach?
As with all sports-related questions, the answer is: It depends.
It depends on the distance, your goals, the type of workout you want to do, and your preferences.
It’s generally recommended to eat before you run, especially if you’re going to run for more than 45-60 minutes or looking to do a challenging workout.
There’s no need to eat immediately before your run, however.
In fact, unless you’re running in the morning (or doing intermittent fasting), you’ll already have eaten something that day. So, eating right before your workout is not going to make that much of a difference, if you’ve already eaten a few hours earlier. And, if you haven’t, you can definitely have a pre-run snack (more on that below).
Is it ok to run on an empty stomach?
If you’re going for a short run at a comfortable pace, fueling beforehand is less crucial.
In fact, running in a fasted state might carry a slight metabolic advantage, but it’ll also likely impact your performance negatively.
If your personal preference is to do your easy runs first thing in the morning on an empty stomach, and if you notice no adverse effects when doing that (such as feeling weak or lightheaded), then that’s perfectly fine.
How long before a run should you eat?
Ideally, you shouldn’t lace up and head out of the door right after a large meal, especially if you’re looking to do a difficult run at a fast pace.
If you do, you’ll probably experience that uncomfortable heavy feeling of your stomach trying to digest the food you just ate while trying to do something physically demanding. In short, it won’t be a pleasant experience – and it’ll slow you down.
A light snack 30 to 60 minutes before going out for a run is completely fine, however.
If you want to eat a larger pre-run meal, try to do that 3 to 4 hours before your run, especially if you’re going out for a race. This gives your body time to absorb all the nutrients and gives you time to get your GI tract moving before you head for the start line.
Pre-run snacks vs pre-run meals: What’s the difference?
Pre-run snacks and pre-run meals both serve the same purpose, to fuel your body before a run. However, they’re different in terms of timing, size, calories, and composition.
Here’s a quick breakdown:
If you’re preparing for a race, you need to be mindful not only of what you eat on the day before (or the morning of), but also of your nutrition of the entire race week – and of your nutrition in general.
Top 10 pre-run meal ideas to fuel your runs
If you have a long run or a race scheduled, make sure you eat a pre-run meal a few hours before you go.
Here are some ideas:
- Oatmeal with bananas and almonds: This is a quick and simple breakfast you can eat before a run. Plus, it’s easy on the stomach.
- Toast with eggs: Toast and eggs are a good mix of carbs and protein.
- A stir fry with rice, eggs, and vegetables: This meal combines lean protein with carbs. The perfect runner’s mix!
- Turkey and cheese sandwich on whole grain bread: Nothing beats a filling and balanced pre-run meal.
- Pancakes with different toppings: Pancakes are ideal for providing fast carbs to fuel your run. Be mindful of the fat content, though, and go easy with the butter.
- Pasta with sauce: Pasta is a staple for runners, especially on the evening before a race. It contains lots of carbs which are ideal for longer runs (or carb-loading before a long-distance race).
- Greek yogurt with berries and granola: Another breakfast idea containing carbs and protein.
- A smoothie, for example with banana, spinach, berries, and almond milk: If you prefer something lighter that’s easier to digest, a smoothie might be a good option. You can also add honey for more carbs.
- Bagels with cream cheese: Here, you get fast carbs with a low amount of fiber. Ideal for a pre-run meal! Feel free to add a slice of turkey ham.
- A toast with peanut butter and jelly: That’s another fantastic option for fueling your longer runs. That said, peanut butter is high in fat, so don’t overdo it.
Check out our day-to-day nutrition guide for runners for more ideas and tips.
Top 10 pre-run snacks for a quick energy boost
Here are 10 ideas for pre-run snacks you can eat 30 minutes to an hour before going for a run.
1. Bananas: Bananas are easy to digest and high in carbs and potassium (an essential electrolyte). No wonder they’re among the runners’ favorite snacks!
2. A toast with honey or jam: This combination will give you quick, easily digestible carbs to fuel your run.
3. Energy gels or bars: if you’re looking for a quick and concentrated source of energy before or during challenging runs, energy bars might be ideal.
4. Dates or raisins: Dates or raisins are full of natural sugars for a quick energy boost.
5. A granola bar: Granola bars are convenient and provide quick carbs. Plus, you can make them at home.
6. A flapjack: That’s another carb-rich snack that you can grab and eat on the go.
7. Jelly beans: Jelly beans are another runners’ favorite, as they’re packed with rapidly digestible sugars to fuel your runs.
8. Pretzels: Pretzels provide quick carbs and salt, of which you’ll lose some with your sweat.
9. Homemade energy balls: Dates, oats, and nuts combined are ideal for a quick energy boost.
10. A square or two of chocolate: Chocolate is high in sugar, which will help you fuel your run.
You could also eat any of those snacks during your runs, especially if you’re racing or
For more ideas, check out our favorite mid-run marathon snacks and drinks and mid-run snacks that’ll fuel your performance.
Top 5 pre-run beverages to keep you hydrated
Now that we have snacks and meals covered… What should you be drinking before a run?
- Water: Water is the most obvious choice to make sure you’re well-hydrated and ready for your run.
- Flavored water: If plain water doesn’t sound particularly exciting, you can add some fruits (cut in pieces), mint, ginger, or even coconut and let them infuse overnight.
- Coffee: Looking for an extra energy boost? Caffeine can help you achieve just that.
- Energy drinks: If you’re not a fan of coffee or simply want to mix things up, energy drinks are a good choice.
- Electrolyte drinks: During your run, you’ll lose electrolytes with sweat, so you might want to get ahead of this with an electrolyte drink.
What not to eat before running: 5 foods to avoid
From experience, there are also a few foods that are best avoided if you want to enjoy your run and not regret your choices halfway through.
1. Anything that’s too fatty: Fat is slower to digest, which is why you feel heavy and full for longer after a meal that is high in fat. Fried foods, fatty meats, cheese, and desserts high in fat are not ideal before running. A few almonds are okay, but don’t eat the whole pack.
2. Spicy foods: Anything that’s too spicy might cause digestive discomfort, which can be further exacerbated by exercise. Running with a heartburn or stomach cramps is definitely something we’d rather avoid!
3. Heavily carbonated beverages: Not everyone is sensitive to carbonated beverages in the same way, but they might leave you feeling nauseated during a run or increase the risk of acid reflux or stomach cramping.
4. High-fiber foods: Fiber has lots of health benefits, so make sure you eat enough of it – just not right before you go for a run. Foods high in it take more time to digest, which can make you feel heavy or bloated. Not ideal, if you’re aiming for top performance.
5. Anything that might upset your stomach (you know best!): Anything that might be hard on your stomach will feel worse if you eat it before a heavy workout, so if you have any doubts, it’s best to avoid it.
It’s all about trial and error – you need to experiment with different foods to identify the ones that work well for you before a run and the ones that your stomach simply doesn’t agree with.
The right food + a personalized training plan = a winning combo
No matter whether you’ve been running for years or you’re just getting started, nutrition plays an essential role in your running journey. What you eat before, during, and after your runs is key for performing at your best at all times – as is having the right training plan for your goals.
In fact, a training program that’s customized to your goals, current ability, and schedule is one of the best ways to level up your running game and become a better runner. Combine that with the right nutrition, and you’ll be unstoppable!
We have the right training plan for any runner and any goal out there, from your first 5k to your first half-marathon or your next ultramarathon – plus, lots of nutrition advice you can directly access in the Runna app.
Join us to take your running to the next level.
