Running, whether for exercise, recreation, or training, has gained widespread popularity. A “long run” typically refers to any run that significantly exceeds your usual distance, pushing the limits of endurance. Depending on your goals, a long run might mean anything from a 10k to an ultramarathon. However, regardless of the distance, proper nutrition before a long run is key to improving your performance and ensuring that you don’t experience mid-run fatigue or burnout.

Fueling your body before a long run can optimize your muscle glycogen stores, which are essential for sustained energy. Carbohydrates are the primary fuel for long runs, and ensuring that your body has enough energy before heading out is critical. In this post, we’ll guide you on what to eat before a long run, what to avoid, and how to properly fuel for both morning and evening runs.

Should You Eat Before a Long Run?

Eating before a long run is beneficial because it provides your body with the energy it needs, helping to prevent the dreaded “hitting the wall.” Consuming the right foods in advance ensures that your muscles are well-fueled and your body has enough energy to complete the run.

For longer distances, athletes often turn to carb-loading to fill up their glycogen stores. This approach involves eating more carbohydrates in the days leading up to the event while reducing fat and protein intake. It’s crucial to balance the amount of food you consume to prevent digestive discomfort or bloating. Carb-loading is not about overeating but about ensuring that you have sufficient energy stores for your long run.

Is It OK to Skip a Pre-Run Meal?

While it’s generally recommended to eat before running, skipping the pre-run meal isn’t always detrimental, especially for shorter or less intense runs. Some runners even train their bodies to run on an empty stomach. However, if you’re tackling a long, intense run, eating beforehand is advisable. If you skip a meal, you can still manage energy by consuming carbs during the run. But beware, consuming too many carbs while running may lead to gastrointestinal discomfort, so moderation is key.

For those who struggle with nausea or digestive issues before a run, opting for a light snack like a glass of juice or some fruit may be a better option. These are easy on the stomach and provide quick energy.

Foods to Eat Before a Long Run

1. Bananas
   Bananas are packed with simple carbohydrates that provide a quick energy boost, making them an excellent pre-run snack. They’re also rich in potassium, which helps prevent muscle cramps.
2. Dried Fruits (Dates, Figs, Raisins, etc.)
   Dried fruits are concentrated sources of carbohydrates, providing immediate fuel. They’re also rich in potassium and magnesium, both of which are crucial for muscle function and preventing cramps.
3. 100% Fruit Juices
   Natural fruit juices, rich in simple sugars, offer a fast source of energy. These are easy to digest and also provide essential vitamins and minerals like vitamin C and potassium.
4. Energy Gels
   Energy gels such as Gu, Huma, and SIS are designed for quick digestion. They provide a concentrated source of glucose to maintain energy levels during your run.
5. Sports Drinks
   Sports drinks, like Gatorade or Powerade, supply a combination of carbohydrates and electrolytes, making them ideal for hydration and energy during long runs.
6. Smoothies
   Smoothies made from fruits (and optionally yogurt) are great for pre-run fueling. A smoothie consumed about 30 minutes before your run provides fast-digesting carbs, while adding yogurt can offer protein for sustained energy.
7. White Bread
   White bread is a quick source of carbohydrates that converts into glucose quickly. Pair it with jam or honey for a quick energy boost before heading out.
8. Bagels
   Bagels, especially with a carbohydrate-rich topping like jam or honey, provide steady glucose release, offering both immediate and sustained energy during your run.
9. Porridge
   Porridge is an excellent source of complex carbohydrates, which offer a slow, steady energy release. Consuming it an hour or more before a run provides lasting energy, and adding yogurt boosts protein intake for muscle support.
10. Sweet Potato or Baked Potato
    Sweet potatoes and baked potatoes are rich in complex carbs and potassium, making them a great pre-run food for sustained energy and muscle function.

What to Eat the Night Before a Long Run

Your pre-run meal the night before is just as important as what you eat on the day of the run. The goal is to top off your glycogen stores to fuel your muscles. Here are some dinner ideas:

• Whole grain pasta with tomato sauce and lean protein (chicken or tofu)
• Brown rice with vegetables and lean meats
• Quinoa salad with chickpeas and veggies
• Sweet potatoes with grilled chicken or fish

What to Avoid Eating Before a Long Run

Some foods can cause discomfort or digestive issues during a long run. Avoid the following:

• High-fiber foods like beans and cruciferous vegetables (e.g., cauliflower, kale) that can cause bloating or gas.
• High-fat foods like fried items or rich sauces that slow digestion.
• Sugary foods and drinks that cause blood sugar spikes and crashes.
• Spicy foods that may irritate your digestive system.
• Large meals that can lead to sluggishness or stomach discomfort.

Is It Better to Eat Before or After a Long Run?

Both pre-run and post-run nutrition are crucial. While pre-run meals provide energy for the run, post-run meals help replenish glycogen stores and promote muscle recovery. After your long run, aim to consume a combination of protein and carbs to refuel effectively. Good post-run foods include:

• Protein shakes made with yogurt or milk
• Greek yogurt with honey and nuts
• A turkey sandwich
• A large glass of chocolate milk

Summary

Fueling up before a long run is essential for achieving optimal performance and preventing fatigue. By choosing the right pre-run foods, you can ensure your body has the energy it needs to perform at its best. From quick-digesting fruits to energy gels, there’s a range of options to suit your individual needs. Don’t forget the importance of post-run nutrition to aid recovery. By following these guidelines, you’ll be setting yourself up for success and enjoying your runs to the fullest.