To eat or not to eat before running? That is the question that plagues nearly every runner—until you figure out what works best for you.
There is no one-size-fits-all solution when it comes to prerun fueling because people tolerate foods differently. Some runners swear by eating nothing before short or easier runs, while others have to put something in their system to help them through. That said, there are some general guidelines to follow that can help you choose what to eat before running any distance or intensity.
Here, your guide to prerun snacks and meals that will help you perform your best.
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Your Guide to Determining if You Should Eat Before Running
If the workout is moderate (it’s not an interval day) and under 60 minutes, you don’t necessarily need to eat before a run; your body has enough stored glycogen to fuel that type of workout. If you know your body needs fuel, though (say, if you feel hungry before lacing up), the options below will ensure you get enough energy without an upset stomach.
Also, if the workout is longer, or more intense, keep in mind that you can and should eat something small so you have the energy and fuel to make it to the end of your mileage.
If you’re focusing on fueling after a workout, aim to eat something to replenish your glycogen stores and jumpstart recovery. It’s best to refuel within 30 minutes to an hour of finishing a workout. Aim for a 3:1 carb-to-protein ratio. Try options such as a protein shake with fruit, a bagel with protein (such as an egg or peanut butter), or cereal and milk.
As for what to grab before you hit the road, these fueling options will help you run your best (and keep your stomach happy), no matter the distance.
What to Eat Before a Long Run
Long runs are most commonly defined as being 60 minutes or more, and once you get into half or full marathon training, a good chunk of your runs will be at least 60 minutes.
What you eat before a long run is a good dress rehearsal for your prerace breakfast, says Lizzie Kasparek, M.S., R.D., sports dietitian for the Sanford Sports Science Institute.
Long runs require more energy than shorter runs, which means your prerun snack or meal will be larger and take a little more time to digest. That’s why Kasparek recommends eating two to four hours before a long run (and eventually, your race).
“Whether you give yourself a few hours or just an hour to digest, focus on consuming mostly carbs,” she says. Your body’s preferred fuel source is simple carbs—foods like a banana, oatmeal, white bagel, a honey packet, all fit the bill—because it can be quickly turned into energy.
Yes, we know that may mean an early wake-up for morning runners, but you’ll be grateful when you have the energy to push past the first hour. Plus, you can always wake up, eat a little something, and go back to sleep until run time.
Try: A small bowl of oatmeal topped with a few slices of banana
For sensitive stomachs: Half a white bagel with peanut butter or serving of white rice
What to Eat Before a Sprint/Interval Workout
Often, speedwork doesn’t last for more than 60 minutes, but the workout is much more intense than slower, longer miles. And because of this, your body needs prerun carbs, says Kasparek, who points out that some people also like a little bit of protein with this snack.
“You need to provide your body with quick carbs that give your body the energy it can use right away,” she says.
Try: Plain greek yogurt with blueberries, banana with peanut butter, a handful of dry cereal, or an energy gel
For sensitive stomachs: Half a banana
What to Eat Before an Easy Run
Most easy runs don’t require a prerun snack—even those that are pushing 60 minutes, says Kasparek.
“If you’re going out for a quick 30- or 40-minute easy run, and you haven’t eaten in a couple of hours or it’s in the morning after an overnight fast, you’re probably not going to die if you don’t eat before that run,” she says.
The best thing to do is schedule those easy runs around your normal snacks and meals. For example, after a morning run, use your breakfast as your recovery meal, which should include carbs plus 15 to 25 grams of protein, says Kasparek.
If you’re running in the afternoon, instead of having your usual 3 p.m. snack and a 4 p.m. prerun snack, skip the prerun snack, or bump your 3 p.m. snack to an hour before your run. Then Kasparek suggests making your postrun meal your dinner.
That said, if you know that you can’t run well or safely without something in your system, have something small like half a banana or a tablespoon of peanut butter. And remember, easy means easy, so run at a relaxed pace that you can maintain and talk to a friend effortlessly.
Try: Eggs with toast, a protein shake, oatmeal made with milk after a morning run, or salmon with rice or a veggie stir-fry after an afternoon or evening run
What to Eat Before a Race
If you’ve been training properly, you have (or should have) practiced your prerace meal before your long runs, says coach and exercise physiologist Susan Paul. “Race morning is not the time to try anything new,” she says.
For shorter distances, like a 5K or 10K, your breakfast should be similar to what you’d eat before a track (interval) workout, because the intensity is higher, while the duration is shorter.
For longer distances, like a half or full marathon, your breakfast—and the timing of when you have it—should be similar to what you practiced eating before your long runs during training.
As Paul and Kasparek point out, you want to give yourself plenty of time to digest before you head to the start line. And because you might have hours between the time you have breakfast and toe the line, bring an extra snack, says Kasparek. “You don’t want to be hungry on the start line,” she says.
Try: Bagel with peanut butter, as well as a gel or bar 30 minutes prior to the start
Heather is the former food and nutrition editor for Runner’s World, the author of The Runner’s World Vegetarian Cookbook, and a seven-time marathoner with a best of 3:31—but she is most proud of her 1:32 half, 19:44 5K, and 5:33 mile. Her work has been published in The Boston Globe, Popular Mechanics, The Wall Street Journal Buy Side, Cooking Light, CNN, Glamour, The Associated Press, and Livestrong.com.
