What you eat before a long run directly impacts your energy levels, performance, and how you feel during the run. The right fuel can mean the difference between a great run and hitting the wall.
Aim to eat your pre-run meal 2-3 hours before running. This gives your body enough time to digest and convert food into usable energy. If you need something closer to your run (30-60 minutes before), keep it very light.
Focus on easily digestible carbohydrates with moderate protein and low fat and fibre. Good options include: a banana with peanut butter, oatmeal with berries, a bagel with jam, or a slice of toast with honey.
Stay away from high-fat foods (fried foods, heavy sauces), excessive fibre (beans, broccoli), and dairy if you're sensitive. These can cause gastrointestinal distress during running.
Drink 500-600 ml of water 2-3 hours before your run, and another 200-300 ml 20-30 minutes before starting. For runs over 90 minutes, consider a sports drink or electrolyte tablet.
2-3 hours before: Oatmeal with banana and honey, or whole grain toast with peanut butter and sliced apple. 30-60 minutes before: A banana, a handful of pretzels, or a sports gel with water. Experiment during training to find what works best for you — never try new foods on race day!
Running coach and contributor at Run365.