Fueling your body properly before a run is essential to maximize your performance and achieve your running goals. Just as you wouldn’t embark on a long road trip without filling up your gas tank, you shouldn’t hit the pavement without nourishing your body for optimal performance.
When you start a run, you should feel neither starved nor stuffed. You don’t want to eat immediately before running because it may lead to cramping or side stitches. Running on an empty stomach may cause you to run out of energy. Your best bet is to eat a snack or light meal about 1 1/2 to 2 hours before you start running.
Choose something high in carbohydrates and lower in fat, fiber, and protein. Carbs are the primary source of energy for your muscles, and consuming them before a run can help boost your glycogen stores, which are essential for endurance. Some examples of good pre-workout fuel include: a bagel with peanut butter; turkey and cheese on whole wheat bread; a banana and an energy bar; or a bowl of cold cereal with a cup of milk. make sure to include carbohydrates in your pre-run meal.
If you’ve had digestive issues and find yourself stopping to use the bathroom during your runs, the foods you’re eating in the 24 hours before your runs may be the culprit. Here are some suggestions for the best foods to eat before running and tips on which ones to avoid.
Foods to Avoid Before Running
Try limiting or eliminating some of these foods before running to see if it makes a difference:
High-fiber foods: Whole-grain foods, vegetables, legumes, and fruits that are high in fiber can cause gastrointestinal distress or diarrhea while running. While those foods are excellent, healthy food choices for runners, they may cause digestive issues in runners who consume them the night before or morning of a long run.
High-fat foods: Foods with a lot of fat — such as fried foods, cheese, hamburgers, or bacon — digest slowly and will feel like they’re sitting in your stomach.
Caffeine: Coffee or other caffeinated beverages can cause stomach issues or diarrhea. (Although some runners, especially regular coffee drinkers, can tolerate it without problems.)
Safe Foods to Eat Before Running
These are the best types of pre-run foods to help avoid gastrointestinal distress during or after running
Refined Carbs: Processed white foods, like regular pasta, white rice, and plain bagels are good choices. Although they’re not as nutritious as whole grain and unprocessed foods, they’re easier on your stomach because the whole grain is already broken down. A plain bagel with some peanut butter (and a glass of water) would be a safe choice before a long run.
Safe Dairy: Some people have issues when they consume dairy products before runs. Soy, rice, and almond milks generally don’t contain the sugar lactose, which can be tough to digest. You can also try acidophilus milk and yogurts with live cultures, which contain bacteria that help with digestion.
What If I Don’t Have Time to Eat Before Running?
If you run in the morning, you may find that you don’t have time to eat and digest food before running. You’ll run stronger if you’re properly fueled for your run but, if you’re running for under an hour, you can get away with not eating before.
However, you should definitely make sure you’re hydrating before you start. You’ll be dehydrated because you haven’t had anything to drink for however long you’ve been sleeping. Drink at least 8 ounces of water when you first wake up. You should also drink water during your run if you’re running longer than 30 minutes. You may want to drink a sports drink before your run so you know you’re at least getting some calories.
For a run longer than an hour or even an intense speed workout, it’s best to bite the bullet and wake up at least an hour earlier for a small meal. Eating a 300 to 500 calorie breakfast of mostly carbs will guarantee you’re not running on fumes. Some people can get away with not eating at all before a run of any distance, but you’ll have a better run if eat something before. If you’re doing a long run and you really don’t have time or your stomach can’t handle pre-run food, try eating something small, such as an energy gel, about 30 minutes into your run.
