One of the questions I see or get asked all the time as a nutrition coach is what you should eat before a run. When we go for a run our body relies on the stored glycogen within our muscles and liver to provide the energy we need. Without this stored energy our bodies would not be able to support physical activity. Although our body can use our fat stores this is only done when running at low intensities. So as soon as you come across a hill or put a little spurt of speed on your body switches and needs the glycogen stores to continue providing you with energy. We will address a few key points today, including what type of food to eat before running, when to eat before running and also consider fluid intake before your run.

What is fuelling and why does it matter?

Fuelling before your runs means having a meal or snack in the hours before you run to ensure you have sufficient available energy stores.

Fuelling your runs can help optimise your performance, minimise fatigue and speed up recovery. All things that are going to help you become a better runner and smash your running goals. On the flip side, not fuelling properly can leave you feeling sluggish and tired on your runs, struggling to recover both during and after your session and feeling hungrier later in the day along with an increased risk of injury.

What type of runs should you fuel for?

I always recommend fuelling before every run, however, there are some sessions where fuelling before your run is more important than others. 

Recovery runs – if this is being done in heart rate zone 2 or at a conversational pace and will last less than 60 minutes then you can run without fuelling beforehand. This run will generally be done in the fat-burning zone and will not have such a focus on glycogen stores. However, there is no harm in having a small snack or meal before running for all the reasons discussed above.

Speed sessions – this includes tempo runs, threshold runs and any other type of speed session. In these types of sessions, you will be able to feel the benefits of fuelling. In these sessions, you will be utilising the energy systems that rely on the stored glycogen within your muscles and liver. So having a meal or a snack before running can benefit your performance and help you feel strong and energised during your session.

Long runs – Anything over 60 minutes or with any intensity then having a meal or snack before running is going to be beneficial. What classes as a long run is going to vary from runner to runner and will depend on your personal training goals. If you are training for a half-marathon, marathon or ultra then your long runs are going to be over 60 minutes and fuelling will be beneficial.

Timing your pre-run meal or snack

Meal – A pre-run meal should be consumed 2-4 hours before your run. This allows time for digestion and for the nutrients to be absorbed into your system.

Snack – A pre-run snack can be consumed between 30-60 minutes before your run. This is particularly good if you are running first thing in the morning and having breakfast beforehand is not feasible.

What to eat before running

The main focus on a meal or snack before a run should be carbohydrates, these are what your body will break down and store as glycogen. Ensuring your meal is rich in high-quality carbohydrates will ensure you have the energy to see you through your run. Including protein is also going to be beneficial as ensuring you get enough protein during the day helps to protect your muscles and repair any muscle damage from sessions.

You want to limit the amount of fat and fibre in your meal or snack before running. Fat slows the digestion of food you have consumed. This can leave you feeling uncomfortable on your run or needing to stop and find the nearest bathroom. The same with fibre, veggies are an excellent source of micronutrients and you should be consuming them as part of a healthy balanced diet. But a plate full of veggies before your run could spell disaster for your GI system. So consume these in smaller quantities before running.

How much to eat before a run?

This depends on how long you before your run you are eating. If you are eating within about 60 minutes of your session, stick with something small and aim for about 30-60g of carbohydrates. For a meal consumed 2-3 hours before you want to look at your plate being a quarter to half full of carbohydrates. The general rule of thumb is 1-4g carbohydrates per kilogram of body weight. With the total dependent of your planned session and training load. The longer the session or the more intense the more carbohydrates you are looking to consume.

What about hydration?

Along with consuming food you also want to ensure you are drinking enough before your session. In the few hours leading up to your session aim to consume between 500-600ml of water (17-20 fl oz.) or sports drink. This will ensure you are hydrated, if you are running first thing in the morning this might not be possible. Keep water by your bed so if you wake in the night you can have a few sips.

Pre-run snack suggestions

Here are some great options to grab before a run:

• Soreen malt loaf bar
• Dried fruit
• Banana
• Handful of pretzels
• Cereal bar

Pre-run meals

Here are some great pre-run meals suggestions:

• Eggs on toast
• Pasta and sauce
• Jacket potato with chicken salad
• Bagel with turkey and salad
• Yoghurt with granola and berries

Summary

• Fuelling your runs can help optimise your performance, minimise fatigue and speed up recovery.
• The higher the intensity or the longer the run the more important fuelling before your session is.
• Consume a snack 30-60 minutes before running.
• Aim to consume your meal 2-4 hours before running.
• Hydration is also important so make sure to have water or a sports drink in the hours before running.

Want to know about fuelling then download my free Ultimate Fuelling for Runners for tips and ideas on what to eat before during and after your runs.

Want help nailing your nutrition so you can smash your running goals? Then join my Fuel & Thrive course now, a simple plan to help you optimise your nutrition and smash your running goals.

These are my go-to cereal bars to eat before running, fuelling up doesn’t need to be complicated.