Learn how to fuel everything from long runs to interval sessions, so you’re ready to handle any (and all) kilometres.
Do You Actually Need to Eat Before a Run?
If the workout is moderate (not an interval session) and under 10 kilometres, you don’t necessarily need to eat beforehand; your body has enough stored glycogen to fuel that type of workout. However, if you feel hungry before heading out, the options below will ensure you get enough energy without upsetting your stomach.
If the workout is longer or more intense, you should eat something small so you have the energy to finish strong.
For recovery, aim to eat within 30 minutes to an hour after finishing a workout. Choose something with a 3:1 ratio of carbohydrates to protein, such as a protein shake with fruit, a bagel with peanut butter or eggs, or cereal with milk.
What to Eat Before a Long Run
Long runs are generally considered to be those lasting 60 minutes or more, typically around 10 kilometres or beyond. What you eat before a long run can act as a practice meal for race day.
These runs require more energy than shorter efforts, so your pre-run snack or meal should be larger and consumed two to four hours beforehand. This might mean an earlier wake-up for morning runners, but it’s worth it for the energy boost. If waking early, you can eat a small meal, then go back to sleep before running.
Prioritise simple carbohydrates such as a banana, oatmeal, white rice, or a white bagel, which your body can quickly convert to energy.
Try:
- A small bowl of oatmeal topped with banana slices
- Half a white bagel with peanut butter or a serving of white rice if you have a sensitive stomach
What to Eat Before a Sprint/Interval Workout
Interval sessions are shorter in duration, usually under an hour, but more intense. To fuel these efforts, your body benefits from pre-run carbohydrates. Some runners also like a bit of protein with their snack.
Quick carbs are best, as they provide energy your body can use immediately.
Try:
- Plain Greek yoghurt with blueberries
- A banana with peanut butter
- A handful of cereal
- Energy gel
For sensitive stomachs: Half a banana is a good option.
What to Eat Before an Easy Run
Most easy runs don’t require a pre-run snack, even those lasting up to an hour (about 10 kilometres). If you’re going for a short, 5–7 kilometre jog in the morning or after a meal, your glycogen stores are likely sufficient.
It’s helpful to time your runs around regular meals or snacks. For example, after a morning run, have a breakfast that includes carbs and 15–25 grams of protein, such as oatmeal with milk or eggs on toast.
If you know you’ll struggle without food, have a small snack like half a banana or a tablespoon of peanut butter before heading out.
Try:
- Eggs on toast or a protein shake after a morning run
- Salmon with rice or a vegetable stir-fry after an evening run
What to Eat Before a Race
For race day, stick with the pre-run meals you’ve practised during training. A 5K or 10K race calls for a meal similar to what you’d eat before an interval session, as the intensity is higher but the duration is shorter.
For longer races, such as half marathons or marathons, eat a larger meal, as you would before a long run, and give yourself plenty of time to digest. If there’s a significant gap between breakfast and the start of the race, bring a small snack for extra fuel.
Try:
- A bagel with peanut butter, and an energy gel or bar 30 minutes before the start
By fuelling properly for different types of runs, you can optimise your performance and ensure your body recovers well for the next workout.
