Running long distances on an empty stomach just doesn’t work. Food is where that fuel comes from. It is important to have energy to perform well on the running day. Without it, you’re way more likely to crash mid-run.

Before a long run, choose foods that are high in carbs, low in fat and fiber, and easy to digest — like oatmeal, toast, bananas, or rice if you want to run strong.

Do not forget to stay hydrated at the same time.

How Much Time Before the Run Should You Eat

Let’s talk timing—because when you eat is just as important as what you eat.

If you’re planning a long run, you don’t want to eat a big meal five minutes before heading out the door. That’s a fast way to get side cramps or an upset stomach.

Here’s a simple way to think about it:

• If you have 2 to 3 hours before your run, you can eat a full meal. This could be a bowl of oatmeal with banana and honey or a bagel with peanut butter. You’ll have enough time to digest it.
• If you have 1 to 2 hours, stick to something lighter. A banana with an energy bar or a small smoothie works great.
• If you have less than 1 hour, go for a small snack, like half a banana, a few sips of a sports drink, or an energy gel. Just a little something to give you quick energy.

The closer you are to your run, the smaller and simpler your food should be. Keep it light and give your stomach time to do its thing.

Here is a table:

Time Before Run	Meal Size	What to Eat
2-3 hours	Full meal	Toast with peanut butter + banana, oatmeal with honey
1-2 hours	Light meal	Energy bar, banana, or small bagel
<1 hour	Small snack	Energy gel, sports drink, or half a banana

What NOT to Eat Before a Long Run

You’ve trained for weeks, mapped out your route, and charged your watch. The weather’s perfect, and then, halfway into your long run, your stomach starts to twist.

Sound familiar? For many runners, poor food choices before a long run can turn a great training day into a miserable one.

That’s why what you eat before running matters just as much as how many miles you plan to cover. The key? Fuel wisely. That means keeping it simple, bland, and familiar—foods your body knows and trusts. Avoid anything heavy, greasy, spicy, or overly sweet,

Let’s look at what to avoid:

🚫 High-Fiber Foods: Beans, broccoli, cabbage
🚫 High-Fat Foods: Fried foods, burgers, cheese
🚫 Spicy Foods: Hot sauce, spicy curries
🚫 Sugary Junk: Candy bars, soda, donuts

Best Foods to Eat Before a Long Run

Food Category	Examples	Why It’s Good
Carbs	Oatmeal, bananas, bagels, rice cakes	Your main fuel—carbs give quick, lasting energy
Low-Fiber Fruits	Banana, melon, canned peaches	Easy on your stomach and hydrating
Lean Protein	Greek yogurt, hard-boiled egg (small)	Helps muscles, but don’t overdo it
Healthy Fats (minimal)	Peanut butter, almond butter	Keeps you satisfied—small amounts only
Hydration	Water, sports drinks, and coconut water	Prevents dehydration and keeps energy levels up

Carbohydrates Improve Endurance

Carbohydrates (or “carbs”) are your body’s favorite energy source. The most important thing is that carbohydrates are your body’s main source of energy—they help power your muscles and keep your brain sharp during your run.

When you eat carbs, your body breaks them down into glucose (a type of sugar), which is either:

• Used immediately for energy
• Stored as glycogen in your muscles and liver for later use, like during your run.

A well-known study by Dr. Asker Jeukendrup, published in the Journal of Sports Sciences, showed that eating carbohydrates 1 to 4 hours before exercise improves endurance and overall performance.

In the study, runners who consumed carbs before running were able to run longer and felt less fatigued compared to those who didn’t fuel properly.

Sample Pre-Run Meal Ideas

Need inspiration? Here are some easy pre-run meals based on when you wake up and run.

🕒 2-3 Hours Before Your Run:

• Oatmeal with banana and a drizzle of honey
• 2 slices whole wheat toast + peanut butter + a small apple
• A bagel with almond butter + a small Greek yogurt

🕑 1-2 Hours Before:

• Banana + energy bar
• Rice cake + 1 tablespoon peanut butter
• Small smoothie (banana + oat milk + half scoop protein)

🕐 Less Than 1 Hour Before:

• Half banana
• Sports drink
• Energy gel or chew

What works for one runner might not work for you. That’s why you need to practice your pre-run meals during training. Never try a new food on race day.

Want more tips like this? Explore all our running training plans—whether you’re aiming for a 5K, 10K, or your first half marathon, we’ve got you covered.

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