By Marnie Kunz, USATF- and RRCA-certified running coach

If you struggle with figuring out what to eat before running, you are not alone. My coaching clients often ask me about what foods to eat before running and when to eat them. Whether you’re running a 5K race, a marathon, or going for your morning training run, it’s not always easy to figure out how much you can literally stomach before a run.

If you eat the wrong food or eat too close to your run, you may risk an upset stomach or even nausea. But if you don’t eat at all or eat too little, your energy level may crash on the run. This guide will help you determine the best eating timeline for you as well as offer suggestions on some nutritious foods to help fuel your runs.

When to Eat Before a Run

The best time to eat before running depends on a few different factors, including how far you’re running, the type of food you eat, and your digestive system. In general, these guidelines can help you decide when to grab a snack before a run and when to wait and eat after running:

Eat a moderate to large meal at least 3 hours before your run. If you eat a big meal, it’s best to wait at least 3 hours to allow your body to digest your food before running.
You can eat a small meal (up to 400 calories) up to 2 or more hours before your run. A sandwich, light breakfast or small dinner should be fine as long as you eat it at least 2 hours before you run.
Eat a snack between 1 hour to 30 minutes before running. If you need a snack, give yourself at least 30 minutes to digest it before running.
Have running fuel before and during long runs of over 1 hour. This includes running gels and fuels that you take 45 minutes before running and periodically during your long runs. For more information on options for fueling for long runs, check out our article on the best running fuel to add to your training program.

Foods to Eat Before Running

Another common question I get from runners is what to eat before running. This answer can vary based on your diet, but in general, you want to go for carb-heavy foods that don’t upset your stomach. Choose foods that are not high in fiber to keep your digestion running smoothly as you run.

If you are preparing to run a race - whether it’s a 5K or a marathon, you will want to eat something you are used to having before running. It’s not the time to test out new foods in your diet.

Here are some suggestions on foods that are rich in healthy carbs for running fuel:

Toast is an easy-to-digest food that you can personalize to your tastes. I like to add banana and peanut butter to whole wheat toast for a filling pre-workout snack. You can also add almond butter or avocado to your toast.
Bananas are a runner’s best friend, offering a quick boost of carbs and potassium, which helps prevent cramps and dehydration on the run.
Bagels are another fave food for runners. Bagels pack lots of carbs and are usually easy on the stomach. Just skip spicy or heavy toppings before running.
Pancakes are also a carb-heavy food that can give you energy for longer runs. Skip excess syrup though if you eat before running.
Oatmeal is filling and offers plenty of carbs and is one of my favorites before longer runs. You can add berries and honey to sweeten your pre-run oatmeal.

In addition to these foods, you may have your own foods that work well for you to eat before running. In general, foods that are pretty plain and rich in carbs but low in fiber are good for running.

Foods to Avoid Before Running

Foods that have high fat, high sugar, and high fiber content are best to avoid before running. Foods with excess sugar will dehydrate you, and foods that are full of fat will take longer to digest and make you feel sluggish on the run. Fiber can make you have to use the bathroom, which is a problem, especially if you’re racing and don’t want to take the time to stop on your run.

Here are some foods to avoid before a run:

Spicy foods
Cheese
Red meat
Apples, pears, and other high-fiber fruits
Broccoli, artichokes, and other high-fiber veggies
Highly processed foods such as pre-packaged baked goods and fried foods

In addition to these guidelines, listen to your body and go with foods that work well for you. I know some runners who easily get upset stomachs and can’t eat anything for 2 hours before running. Then there are runners like me who get hangry and feel lethargic from missing a snack or meal and can eat almost anything up to 30 minutes before a run.

Ideally, we all eat a moderate meal of about 400 calories 2 to 3 hours before a run. But sometimes life happens and it’s good to be flexible, so keep these guidelines in mind when you’re not sure what to eat or when to eat before a training run or race.

If you’re interested in more ideas on what to eat for running, check out our eating tips for runners from a dietician.

What do you eat before running? Any foods you absolutely avoid? Tag me on @Runstreet Instagram to share your training and eats and get cheered on.

Happy running to you, and happy eating!😊

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach and the creator of Runstreet. Her mission is to help people get more active and enjoy a better quality of life. She is a Brooklyn resident, Akita mom🐕, and writer.

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