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.