The Best Food to Have Before a Run

Pre-Run Food

Give Yourself the Best Start

Warming up and stretching, making sure you have the right pair of running shoes, and getting yourself pumped are all part of a good pre-run routine. Making sure that your body is properly fueled is just as important. If you haven’t eaten enough than your muscles will be working harder, you will feel weak, and your run will not only be less efficient, but also less enjoyable. On the other hand if you eat too much before running, and you risk having an upset stomach or even cramps which can cut a run short altogether.

Every runner is different and it is important to know your own body and limits. How much time there is between eating and running, and how intense your run is going to be will be large factors. While figuring out what works best for you can take a bit of trial and error, we have mad a list of suggestions that you can use as a guideline.

Best Snack Before a Run
Before Running Eat Toast

60 Minutes or Less Before Running

Maybe you are having an early morning run, or your plans for the day did not work out the way you expected, but you haven’t had a good meal ahead of time and now you have less than an hour before you start your run for the day. Going out on a totally empty stomach isn’t going to do you any favors, so here are a few ideas that will give you some fuel without weighing you down. 

Dried fruit like Figs, Raisins or Dates

A handful of dried fruit contains fructose sugar which is readily absorbed and gives your body an easily digestible source of calories.

Toast with Nut Butter

This combo gives you some easily digestible carbs, and a little bit of protean for a boost. This is one time that it might be better to choose white over whole wheat bread as it is easier to digest and lower in fiber.

Apple Sauce

A small pack of apple sauce can help add a bit of fuel to your run, but is low in fiber so to avoid any digestion issues.

Tips to Avoid Common Running Injuries

Pre-Run Food

Give Yourself the Best Start

Warming up and stretching, making sure you have the right pair of running shoes, and getting yourself pumped are all part of a good pre-run routine. Making sure that your body is properly fueled is just as important. If you haven’t eaten enough than your muscles will be working harder, you will feel weak, and your run will not only be less efficient, but also less enjoyable. On the other hand if you eat too much before running, and you risk having an upset stomach or even cramps which can cut a run short altogether.

Every runner is different and it is important to know your own body and limits. How much time there is between eating and running, and how intense your run is going to be will be large factors. While figuring out what works best for you can take a bit of trial and error, we have mad a list of suggestions that you can use as a guideline.

60 Minutes or Less Before Running

Maybe you are having an early morning run, or your plans for the day did not work out the way you expected, but you haven’t had a good meal ahead of time and now you have less than an hour before you start your run for the day. Going out on a totally empty stomach isn’t going to do you any favors, so here are a few ideas that will give you some fuel without weighing you down. 

Best Snack Before a Run

Dried fruit like Figs, Raisins or Dates

A handful of dried fruit contains fructose sugar which is readily absorbed and gives your body an easily digestible source of calories.

Toast with Nut Butter

This combo gives you some easily digestible carbs, and a little bit of protean for a boost. This is one time that it might be better to choose white over whole wheat bread as it is easier to digest and lower in fiber.

Before Running Eat Toast

Apple Sauce

A small pack of apple sauce can help add a bit of fuel to your run, but is low in fiber so to avoid any digestion issues.

60 – 90 Minutes Before Running

In this time frame if you are hungry you are going to want to have more than just one piece of toast, but certainly nothing close to a meal. You want to make sure that you are not starving once it is time for your run, but also that you are not going to have any digestive issues. Try one of these light snacks to keep you satisfied and energized.

A Bowl of Oatmeal with Berries or a Banana

This is a great snack when you have just a little more time to digest, the oatmeal will give you some complex carbs to keep you fueled though out the run, and then fruit will give you some faster burning fuel.

A Bagel with Nut Butter

Bagels are a lot denser and heavier than toast, but since you have a bit of extra time to digest, this will keep you feeling full and energized so you can have a great run.

A Bowl of Cereal

This is a super easy snack that will help to keep you satisfied. Choose something low in fiber and added sugars, and for any runners that might have issues with milk before a run choose a non-dairy alternative such as almond milk.

Cereal for Pre-Run Fuel
Hydrate After Running

60 – 90 Minutes Before Running

In this time frame if you are hungry you are going to want to have more than just one piece of toast, but certainly nothing close to a meal. You want to make sure that you are not starving once it is time for your run, but also that you are not going to have any digestive issues. Try one of these light snacks to keep you satisfied and energized.

A Bowl of Oatmeal with Berries or a Banana

This is a great snack when you have just a little more time to digest, the oatmeal will give you some complex carbs to keep you fueled though out the run, and then fruit will give you some faster burning fuel.

Best Pre-run Snack

A Bagel with Nut Butter

Bagels are a lot denser and heavier than toast, but since you have a bit of extra time to digest, this will keep you feeling full and energized so you can have a great run.

A Bowl of Cereal

This is a super easy snack that will help to keep you satisfied. Choose something low in fiber and added sugars, and for any runners that might have issues with milk before a run choose a non-dairy alternative such as almond milk.

2 Hours Before you Run

If you are hungry now you are going to want to have something before you head out for a run, or your body will not have the fuel that it needs to run optimally, and your run will not be enjoyable. With this much time you can have a more substantial snack, but avoid anything that has too much fiber, or fat, so that it is easily digested, and you get the full benefit of all those nutrients without being feeling sluggish.

Vegetable Omelet with Toast

A small omelet with veggies and toast give you a great mix of nutrients, protein and carbohydrates without overloading your stomach.

Waffles or Pancakes and Fruit

Some waffles or pancakes with fruit is a great way to get a good mix of complex and simple carbs. Choose white over whole wheat to avoid too much fiber. Adding a bit of nut butter in the mix is also a good way to give yourself a little extra pre-run protean.

Pita or Wrap

A pita or wrap with hummus and vegetables is a great way to fuel up and eat healthy. You can also add a bit of lean protein such as chicken fish or tofu. This will not be too heavy but is substantial enough to keep you energized for your run.

2 Hours Before you Run

If you are hungry now you are going to want to have something before you head out for a run, or your body will not have the fuel that it needs to run optimally, and your run will not be enjoyable. With this much time you can have a more substantial snack, but avoid anything that has too much fiber, or fat, so that it is easily digested, and you get the full benefit of all those nutrients without being feeling sluggish.

Vegetable Omelet with Toast

A small omelet with veggies and toast give you a great mix of nutrients, protein and carbohydrates without overloading your stomach.

Waffles or Pancakes and Fruit

Some waffles or pancakes with fruit is a great way to get a good mix of complex and simple carbs. Choose white over whole wheat to avoid too much fiber. Adding a bit of nut butter in the mix is also a good way to give yourself a little extra pre-run protean.

Pita or Wrap

A pita or wrap with hummus and vegetables is a great way to fuel up and eat healthy. You can also add a bit of lean protein such as chicken fish or tofu. This will not be too heavy but is substantial enough to keep you energized for your run.

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2018-10-26T17:58:31+00:001 Comment

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