Knowing what to eat before a long run can make a huge difference. The right food helps you feel stronger, more comfortable, and more consistent. The wrong food often leads to low energy or stomach problems.
Fortunately, long-run fuelling does not need to be complicated. A few simple rules work for most runners.
Why Pre-Run Food Matters
Long runs place higher demands on your body. Glycogen stores are used more quickly, especially as distance increases.
Because of this, starting a long run under-fuelled often leads to fatigue later on. Eating the right food beforehand helps you maintain energy and pace.
When to Eat Before a Long Run
Timing matters as much as food choice. Most runners do best eating 2 to 3 hours before a long run.
This allows enough time for digestion. It also reduces the risk of stomach discomfort once running starts.
If you are running early, a smaller snack closer to the run can still help.
Focus on Carbohydrates First
Carbohydrates are the main fuel for long runs. They provide quick and reliable energy.
Good pre-run carb options include:
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Porridge or oats
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Toast with jam or honey
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Bagels
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Rice or simple cereals
These foods digest well and help top up energy stores.
Keep Fat and Fibre Low
High-fat and high-fibre foods digest slowly. As a result, they often cause stomach issues during long runs.
Before a long run, avoid:
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Fried foods
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Heavy sauces
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Large amounts of nuts or seeds
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High-fibre cereals
Keeping food simple reduces the risk of discomfort.
Include a Small Amount of Protein
Protein is not the main fuel for running. However, a small amount can help you feel satisfied.
Examples include:
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Yogurt
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A small amount of peanut butter
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Milk in porridge
Keep protein portions modest to avoid digestion problems.
What to Eat If You Run Early
Early morning long runs are common. If there is little time to eat, a small snack works well.
Quick options include:
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A banana
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A slice of toast
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A cereal bar
Even a small amount of food can improve how the run feels.
Hydration Matters Too
Food works best when hydration is adequate. Drink water when you wake up and sip regularly before the run.
Avoid drinking large amounts right before starting. Instead, spread intake out so your stomach feels settled.
Practice Before Race Day
Long runs are the best time to practise fuelling. Use them to test foods, timing, and portion sizes.
This helps you learn what works for your body. As a result, race-day fuelling becomes predictable and stress-free.
What Not to Try on a Long Run
Avoid new or unfamiliar foods before long runs. Even healthy foods can cause problems if your body is not used to them.
Stick to simple, familiar options. Consistency matters more than variety.
Keep Pre-Run Fuel Simple
You do not need perfect nutrition to run well. Simple foods, eaten at the right time, work best for most runners.
When energy feels steady and digestion feels comfortable, your pre-run fuel is doing its job.
The Bottom Line
What to eat before a long run depends on timing, portion size, and simplicity. Focus on carbohydrates, keep fat and fibre low, and practise during training.
When fuelling is right, long runs feel more manageable and more enjoyable.