What I Eat Before a Run (and When to Skip Food)

If you’ve ever wondered “Should I eat before a run?” or “What’s the best food to eat before running?”, you’re not alone. Many beginner runners struggle with finding the right balance—eating enough for energy, but not too much that it causes stomach discomfort.

Through trial and error, I’ve figured out what works for me: I skip food before my short weekday morning runs but fuel up before my long weekend or interval workouts. In this post, I’ll break down what to eat, when to eat, and whether fasted running is a good option.

And if you want a complete beginner’s guide to running nutrition, grab my free resource: Nutrition for Beginner Runners.

Should You Eat Before a Run? (It Depends on Your Run!)

For me, it depends on the type of run:

🏃‍♀️ Weekday Morning Runs (Short & Easy): No Food

I run at 5:30 a.m., so I skip eating beforehand. For short, easy runs (30-40 minutes), I find that I don’t need fuel. Instead, I drink water and head out the door.

🏃‍♀️ Long Weekend Runs or Speed Workouts: I Eat First

Before long runs (60+ min) or hard interval sessions, I always eat. If I don’t, I feel sluggish and struggle to finish strong.

💡 Takeaway: If you’re running under 45 minutes at an easy pace, you might be fine without eating. But for longer or harder runs, fueling up beforehand is essential.

Best Pre-Run Snacks for Energy & Comfort

Not all foods sit well before running! The key is to choose light, easily digestible carbs and a little protein for sustained energy.

1. My Favorite Pre-Run Snacks

✅ Banana + peanut butter – Quick, easy, and doesn’t sit heavy.

✅ Toast with peanut (or almond) butter – A classic that provides steady energy. If you see me eating this you can bet a long-run is in the works!

✅ Oatmeal (small portion). My go-to recipe is with cinnamon, raisins and maple syrup for sweetness. Great for longer runs if you have time to digest.

✅ Half an apple + a few crackers – A light option when I need just a little something.

🚩 What I Avoid Before Running:

❌ Heavy dairy (can cause stomach discomfort)

❌ High-fat foods (slow digestion)

❌ High-fiber foods (can lead to bloating or cramps)

❌ Sugary foods (may cause an energy crash mid-run)

What If You Eat the Wrong Thing?

I’ve definitely had those runs where my stomach felt off, and I just couldn’t settle into a rhythm. Sometimes, the issue is food-related, but other times, tight muscles or unexpected cramps can make a run feel miserable. If you’ve ever had a run ruined by leg cramps or discomfort, you’re not alone! That’s why I wrote this post on how I learned to run through tight muscles and cramps—it’s full of practical tips that can help.

Running on an Empty Stomach: Pros & Cons

Because I often run fasted in the mornings, I’ve learned that it can work—but only for certain runs.

When Running Fasted is Okay

✔️ If your run is short and low-intensity (under 45 minutes)

✔️ If you’re running early in the morning and don’t have time to eat

✔️ If you feel fine running without food (no dizziness, weakness, or energy crashes)

When I Always Eat Before Running

❌ Long runs (over 60-90 minutes) – I need carbs for sustained energy.

❌ Speed work / interval training – Without fuel, I don't feel I have the right energy to complete the workout strong.

❌ If I already feel hungry before starting – That’s a sign my body needs something.

💡 Lesson learned: Running fasted works for short, easy runs. But for anything longer or harder, fueling first makes a huge difference in performance and energy.

When to Eat Before Running (Timing Matters!)

Through trial and error, I’ve figured out what works for me and when to eat before a run:

⏳ 1-2 hours before a run: Small meal with carbs + some protein

🥪 Example: Whole-grain toast with peanut butter + banana

⏳ 30-60 minutes before a run: Light snack

🍌 Example: Half a banana or a few crackers

⏳ 10-15 minutes before a run: Only if needed (something very light)

🥤 Example: a Medjool date or a few gummies

💡 If I eat too much too close to my run, I feel sluggish. If I eat too little, I run out of energy. Finding the balance is key! You should definitely do a few tests for yourself to figure out what works best for you.

Hydration: Don’t Forget to Drink!

Drinking enough water before running is just as important as eating the right food.

I aim for:

💧 8 oz. of water about 30-60 minutes before running

💧 Coconut water or a low-sugar electrolyte drink if I’ll be sweating a lot is another option. I haven't tested it out yet, though.

Tracking What Works for You

Every runner is different, and what works for me might not work for you. That’s why I recommend keeping track of how different pre-run meals impact your energy and performance.

Personally, I started noticing patterns once I paid attention to what I ate and how I felt during my runs. If you want to track your progress and see how fueling affects your runs, I wrote this guide on 6 easy ways to track your running progress—it’s a great starting point if you want to improve over time.

Final Thoughts: Find What Works for You

Pre-run fueling isn’t one-size-fits-all. I figured out what works for me through trial and error, and I encourage you to do the same.

✅ Try running fasted and see if you feel strong—or sluggish.

✅ Experiment with small snacks before your runs and notice the difference.

✅ Pay attention to hydration—it can impact your run as much as food does!

To make this even easier, I put together a free guide on fueling for beginner runners. It covers exactly what to eat before, during, and after your runs, with simple, no-stress strategies.

💡 Want to feel stronger and more energized on your runs? Download your FREE guide here!