Table of ContentsView AllTable of ContentsPre-Run Meal IdeasPre-Run Snack IdeasFoods to AvoidHow Long to Wait After EatingIntra-Run Snack IdeasFind What Works Best for You
Table of ContentsView All
View All
Table of Contents
Pre-Run Meal Ideas
Pre-Run Snack Ideas
Foods to Avoid
How Long to Wait After Eating
Intra-Run Snack Ideas
Find What Works Best for You
Preparation is vital for runners of any skill level. Whether you’re on a couch-to-5K plan or training for a half marathon, properly fueling your body with the right foods before a run can help minimize fatigue and speed up recovery. On the other hand, eating the wrong foods or not eating anything before running can cause stomach cramps or lead you to “hit a wall”—when energy levels plummet.
This article covers guidelines for fueling your runs, including the ideal foods for meals and snacks before you get jogging.
ArtistGNDphotography / Getty Images
What to Eat for a Pre-Run Meal
A pre-run meal doesn’t need to be a huge plate of food, but it should provide a balance of nutrients to fuel your performance.
Some examples of nutritionally balanced pre-run meals include:
Do You Need a Pre-Run Meal?
Whether you need apre-run mealdepends on how you feel before a run, the last time you ate, and how long and intense you plan to run.
For shorter runs, like those lasting under an hour, you may not need a full meal beforehand. In this case, you might be okay relying on your body’s storedglycogen(sugar) for energy.For example, some people like to get up early and head out for a 20-minute run. They feel better without sitting down for a meal first.
For lengthier or more intense runs (like if you’re doing speedwork or hill climbs), eating a more intentionally balanced meal beforehand can help sustain your energy levels and improve your performance. It’s best to plan for fueling your longer runs. Eat a meal 1-3 hours before running to ensure proper digestion.
What to Eat for a Pre-Run Snack
Ideal pre-run snacks are high in easily digestible carbohydrates with a small amount of protein and/orhealthy fatto stabilize blood sugar levels.
Some examples of pre-run snacks include:
Do You Need a Pre-Run Snack?
Eating a pre-run snack can help you maintain energy levels during your workout and prevent shakiness and hunger mid-run.
While a full meal might be overkill for a shorter or less intense run, a lighter snack can fuel your body quickly. Eating a snack 30-60 minutes before your run can help prevent fatigue and improve performance without making you feel too full, bloated, or crampy.
Foods to Avoid Before Running
Avoid foods that are more likely to trigger digestive issues and discomfort that could result in cutting your run short. This generally includes high-fat and high-fiber foods or large meals when you don’t have enough time to allow it to digest fully.
Examples of foods to avoid before running include:
Sticking to easily digestible, balanced snacks that aren’t too large and don’t make you feel heavy or bloated will help you run more comfortably and efficiently.
How Long to Wait to Run After Eating
Waiting for a period between eating and running allows your body enough time to digest the food, reducing your risk of stomach cramps, nausea, gas, or bloating while running. How much you eat dictates how long to wait:
Everyone’s body is different, so findingwhat works best for yourequires trial and error. Experimenting with various foods, combinations, and eating times is essential to finding what feels best on your run.
Intra-Run Snack Ideas for Distance Running
If you’re a long-distance runner, it’s vital to consider how you can replenish your body’s fuel stores during your run without causing discomfort or making your run shorter than you hoped. Mid-run fuel can provide the necessary boost when your stores are waning.Many people turn to the following options for mid-run fuel:
Choosing portable and easily digestible options is essential as you probably don’t want to carry anything large or stop for too long to eat it. Keeping your energy levels stable is critical to maintaining your performance and preventing fatigue.
Regarding pre-, intra-, and post-run fueling, every runner’s digestive system and energy needs are unique. What works for your running mate may not work for you.
If you notice that different foods affect your body, energy, and performance, keeping afood journalfor a period can help you identify the best (and worst) food choices to support your runs.
Summary
Running is a great way to exercise your body and mind. It’s also much more than simply moving your legs. Regardless of your run duration or intensity, nutrition is vital in supporting your energy and comfort. Take some time to figure out how certain foods, nutrient combinations, and meal and snack timing affect how you feel and how well you can perform. There’s no one best way for everyone, so find a few options that work well for you and get moving.
When Running in the Cold Is a Smart vs. Bad Idea
7 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Rothschild JA, Kilding AE, Plews DJ.What should I eat before exercise? Pre-exercise nutrition and the response to endurance exercise: current prospective and future directions.Nutrients. 2020;12(11):3473. doi:10.3390/nu12113473
American Diabetes Association.Get to know carbs.
Vitale K, Getzin A.Nutrition and supplement update for the endurance athlete: review and recommendations.Nutrients. 2019;11(6):1289. doi:10.3390/nu11061289
Ormsbee MJ, Bach CW, Baur DA.Pre-exercise nutrition: the role of macronutrients, modified starches and supplements on metabolism and endurance performance.Nutrients. 2014;6(5):1782-1808. doi:10.3390/nu6051782
Parnell JA, Wagner-Jones K, Madden RF, Erdman KA.Dietary restrictions in endurance runners to mitigate exercise-induced gastrointestinal symptoms.J Int Soc Sports Nutr. 2020;17(1):32. doi:10.1186/s12970-020-00361-w
Naderi A, Gobbi N, Ali A, et al.Carbohydrates and endurance exercise: a narrative review of a food first approach.Nutrients. 2023;15(6):1367. doi:10.3390/nu15061367
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
