What should I eat before a run?
Eat a small carb-based snack 30-60 minutes before running: a banana, toast with honey, or a handful of dates. For runs over 90 minutes, eat a larger carb meal 2-3 hours before. Avoid high-fat, high-fiber, or heavy protein foods close to running.
Timing and composition matter more than the specific food. For a 30-60 minute easy run first thing in the morning, many runners do fine with just water or black coffee. If you're running longer than 60 minutes, you need fuel: 30-50g of easily digestible carbs 30-60 minutes before works well. Examples: banana, 2 dates, toast with jam, a small bowl of oatmeal, or a rice cake with honey. For morning runs, experiment with what sits well — some runners handle coffee + banana, others need 20 minutes for anything to settle. For longer sessions (90+ minutes), eat a carb-focused meal 2-3 hours before: oatmeal with fruit, toast with peanut butter and banana, or rice with a bit of protein. Avoid high-fiber foods (beans, cruciferous vegetables), high-fat foods (fried items, heavy cheese), and large protein meals close to running — they digest slowly and cause GI distress. The golden rule: never try new foods on race day. Practice your pre-run fueling during training.