Best Foods To Eat Before Running

Finding out which foods to eat before running can be a challenge, especially if your distances and efforts vary (as they should) from day to day. Put simply, what you eat before an easy run will be different from what you eat before a long, hard workout.

But it’s not as complicated as it sounds.

Roxanne Vogel, a nutrition and performance research manager at GU Energy Labs, says it’s important to tailor your eating to the type of run so you’re primed for performance—but you also shouldn’t stress about the small details.

“Don’t overthink it,” Vogel says in an email to Fleet Feet. “Start with foods that sound good, are simple to prepare and eat, and go from there.”

Vogel breaks down what food to eat before a run into three groups: easy runs, fast runs and long runs.

Here's what Vogel says you should eat before each type of workout:

• Easy runs. Some fluids and electrolytes. Maybe a piece of fruit or whole-grain crackers, if you're hungry.
• Hard runs, speed work. Simple, clean burning carbs will help here. Sports drinks, toast with jam and bananas will all work.
• Long runs. Complex carbs will keep your energy up. Aim for a carb-heavy meal a few hours before, and add a bit of protein and healthy fats. Think overnight oats with a scoop of almond butter.

Speedwork is an integral part of a robust training program, whether you’re chasing a 5k PR or improving your marathon time. So it’s important to think about what you’re eating before these workouts.

Sprinting or sustaining a faster pace over distance requires quick-burning fuel to keep you going. Vogel says eating easily digestible carbs will give you the fuel you need for your workout without siphoning energy to break down food.

“Think light and easy,” Vogel says. “The closer you are to the workout, the simpler it should be.”

She recommends sports drinks for their simple carbs, as well as toast with jam, rice cakes, bananas, low-fat granola or low-fat cereal bars.

You can also slurp an energy gel or grab some chews before a speed workout for the same boost.

“You want to be able to tap into the calories quickly for high-intensity energy output,” Vogel says. “So they need to hit your bloodstream, pronto.”

The longer you run, the more calories you need to fuel your body. If you run out, your performance will suffer.

Long runs also require a different type of fuel than speed work. Because you’re running at a slower pace for a longer time, your aerobic engine can tap into your body’s own fat stores to fuel some of your effort, Vogel says. That doesn’t mean you should fill up on fatty foods before you run, but it does allow you to have more variety than before you run 400-meter repeats.

Vogel says eating a meal three to four hours before your run is the best way to get the right amount of food while giving your body enough time to process it.

“Aim for complex carbs (oats, rice, whole grains, potatoes), paired with a small amount of protein and fat (a tablespoon or two of nut butter, a couple of eggs, etc.) to keep your energy levels stable for hours to come,” she says.

Overnight oats are a good source of long-lasting carbs, as is a small pita sandwich or a quinoa bowl. Eat enough to feel satisfied, Vogel says, but don’t stuff yourself. And drink plenty of fluids to wash it down—16 ounces of water should do the trick.

If you’re short on time, Vogel says a bowl of hot cereal, like oatmeal, topped with fruit, honey and a sprinkle of chopped nuts or seeds will provide quality carbs for your run.

How Much to Eat Before a Run

Timing your food can be tricky, but there are some general guidelines that can help you dial in your pre-run nutrition.

Eating a full meal three to four hours before your run should give you enough time to digest before heading out the door, Vogel says. A general rule is to eat 100 to 200 calories for every hour you have before your workout.

You can begin to figure out what works for you as you run more and alter intensity. “For more intense efforts, it’s best to err on the side of less, or risk seeing your breakfast make a reappearance after your intervals,” Vogel says.

Stick to Carbs

Whether you’re logging your 20-mile Sunday long run or crushing 100s on a track, carbs will give your body an easy-burning fuel source.

Foods that are high in fat, fiber and protein typically cause the most GI problems, Vogel says. Spicy foods, fried foods and excessive simple sugar, like candy and soft drinks, can also cause problems.

While some runners can eat like a garbage disposal before a run, Vogel says it’s best to start with foods that are simple to prepare, eat and digest to understand what works for you.

By Evan Matsumoto. Evan played many sports growing up but didn’t go pro in any of them. Now, he’s the digital copywriter for fleetfeet.com and editor for the Fleet Feet blog where he writes about different foam densities and engineered mesh uppers.