What to Eat Before Running
Many people are not used to eating right before going for a run. Perhaps you don’t like to eat before running because you feel like it can give you stomach aches. Or maybe you only have time for a run at 5am before work, and you have no appetite at that hour. Maybe you just don’t know what you’re supposed to eat before a run - yet maximizing your pre-run fuel is one of the best tools a runner has to improve performance, minimize fatigue, and reduce injury risk. Your pre-run food can make or break your workout!
Consider the why
Before diving into what you should eat before a run, it’s important to understand the why. If you are convinced of the importance of your pre-run snack or meal, you will be more likely to incorporate it into your running routine.
To be honest, for years I was not good with pre-run fueling. I am a morning runner, and I was lazy about eating something before - I would wake up and head out the door. I also would sometimes get cramps if I ate too close to a run, so I avoided it. However, once I began studying nutrition and exercise physiology, I understood that running on an empty stomach means running on fumes. When we run, we rely on glycogen stores (carbohydrates stored in our liver and muscles). HOWEVER - glycogen stores are not unending, and when we wake up in the morning they are not full. The cells in our bodies use this stored glucose while we are sleeping.
So, if we head out for a run first thing in the morning we are already running on low. That means less energy to our working muscles while running, runs that are flatter and feel more difficult, and higher perceived rate of exertion. Without adequate carbs, your body will turn to sources of protein and fat. We don’t want protein being used, because this means muscle breakdown. You might be thinking - so my body can use fat, excellent - however, the process of fat oxidation (using fat for energy) is very slow. We wan’t quick energy to be used right now.
It is not uncommon for runners to end up in states of relative energy deficiency, in which they do not have enough energy to carry out daily tasks in addition to exercise. This can lead to a whole host of issues such as injuries like stress fractures, GI distress, fatigue, immunological issues, and menstrual irregularities. No thank you!
Now let’s get to the what: Carbohydrates!
Let’s get down to the nitty gritty: what should you be eating before your runs? Ideally, you want to consume carbohydrates that are easy to digest, while consuming minimal fiber, fat, and protein.
Sourdough bagel. Yes please.
Carbohydrates can be found in grains, bread, crackers, cereal, rice, dairy, fruit and vegetables. However, it takes the body a longer time to digest fiber, fat, and protein, which can lead to stomach upset, so you want to stick to simple carbohydrates (white bread vs whole wheat, a banana vs ice cream). Eating readily digestible carbs means quick fuel for your muscles.
Pre-run fueling options
If you are not used to eating before running, it can take a bit of trial and error. There are many options for pre-run fueling. Some ideas include:
Toast with peanut butter or jam
Half a bagel
Rice cake with jam
Fresh fruit like bananas
Dried fruit like dates, mango, pineapple
Gummy bears
Liquid carbs like Gatorade, Tailwind, or Skratch
Graham crackers
Apple sauce
Potatoes
Waffles
Pretzels
Oatmeal or overnight oats
Gels like Huma, Gu, Maurten
Honeystinger waffles
Some people find it easier to start off with liquid carbohydrates. I encourage you to experiment and see what foods sit best for you. Some people can manage oats well, while others may find the fiber content doesn’t work. My personal favorites include applesauce and bananas. The stomach is a muscle, and it can be trained over time to handle more food on runs.
Remember, carbohydrates are fuel for runners. If you typically avoid foods like bagels, waffles, or graham crackers, I encourage you to adjust your thinking. These foods will help you to become a stronger runner. Incorporating pre-run fueling is one of the major changes I made to shave 8+ minutes off the marathon and get my 3:06 PR. Give it a try, and see what you think!