What to have before a long distance run?

December 24, 2025 •

6 min read

According to sports dietitians, proper carbohydrate intake can significantly delay the onset of fatigue in endurance athletes. Learning what to have before a long distance run is a critical component of any successful training plan, ensuring you have the energy stores to perform your best and avoid mid-run burnout.

Quick Summary

This guide provides a comprehensive breakdown of optimal pre-run nutrition, covering what to eat, when to eat it, and why certain foods are better than others. It explains the importance of carbohydrates, the role of protein and healthy fats, and how to stay hydrated effectively before a long run.

Key Points

Timing is Key: Eat a substantial meal 2-4 hours before, or a simple carb snack 45-60 minutes pre-run for optimal energy.
Carbohydrates are King: Focus on easily digestible carbs like bananas, oatmeal, and white rice to maximize glycogen stores.
Hydrate Smart: Start hydrating days in advance, and include electrolytes for runs over 60-90 minutes, especially if you're a heavy sweater.
Avoid GI Stressors: Stay away from high-fiber, high-fat, and spicy foods right before your run to prevent stomach issues.
Practice in Training: Never try a new fueling strategy on race day; use your long training runs to find what works best for you.
Carb Load if Needed: For runs over 90 minutes, a 24-48 hour carb-loading period can significantly boost your glycogen levels.
Listen to Your Body: Individual tolerance varies, so pay attention to how your body reacts to different foods and timings.

The Importance of Pre-Run Fueling

Your body's primary fuel source for high-intensity, endurance exercise like a long distance run is glycogen, which is stored in your muscles and liver. Without adequate glycogen stores, you risk 'hitting the wall' and experiencing a severe drop in energy. The right pre-run meal or snack is essential for topping off these stores and maintaining stable blood sugar levels throughout your run. Proper fueling also prevents distracting hunger pangs and reduces the risk of gastrointestinal (GI) issues that can derail a race.

Timing Your Nutrition: When to Eat

The timing of your pre-run meal is just as crucial as the food itself. The goal is to eat far enough in advance to allow for digestion but close enough to ensure your energy levels are high. Here's a general guide based on timing:

2 to 4 Hours Before Your Run: This is the ideal window for a larger, more substantial meal. Focus on complex carbohydrates combined with a moderate amount of lean protein. Complex carbs provide a sustained release of energy, while protein aids in satiety and muscle repair. Avoid excessive fiber, fat, and spicy foods, as these can cause GI distress.
45 to 60 Minutes Before Your Run: If you're running on a less full stomach or need a quick energy top-up, a small, easy-to-digest snack is best. Focus primarily on simple carbohydrates for a fast-acting energy boost.
0 to 15 Minutes Before Your Run: For a very quick energy boost right before starting, a few sips of a sports drink or a small portion of a quick-digesting carb, like a gel or a few gummies, can be beneficial. This is especially useful for early morning runs when a full breakfast isn't feasible.

Macronutrients for the Long Haul

To effectively fuel a long distance run, you need a balanced intake of the right macronutrients.

The Role of Carbohydrates

Carbohydrates are the cornerstone of a runner's diet. They are converted into glucose, which fuels your muscles. For a pre-run meal, prioritize a mix of complex and simple carbohydrates.

Complex Carbohydrates:

Oatmeal
Whole grain bread or pasta
Potatoes (both white and sweet)
Quinoa

Simple Carbohydrates:

Bananas
Applesauce
Dried fruit
Honey or jam

The Importance of Lean Protein and Healthy Fats

While carbohydrates are the main energy source, a small amount of lean protein and healthy fat can prevent hunger and help balance blood sugar. These should be kept to a minimum in the immediate pre-run meal, but are valuable in meals eaten several hours before..

Lean Protein: Egg whites, lean deli meat, low-fat yogurt.
Healthy Fats: Peanut butter, avocado (in moderation).

Hydration: More Than Just Water

Hydration is a key factor in performance. Dehydration can lead to fatigue, cramping, and a decline in overall performance. Begin hydrating well before your run and consider an electrolyte beverage if you are a salty or heavy sweater.

Start hydrating in the days leading up to a long run by drinking water steadily. Check your urine; it should be a pale straw color.
Consume 16-24 ounces of fluid 1-3 hours before your run.
Electrolytes, particularly sodium, are lost through sweat. A sports drink can help replenish these.

A Comparison of Pre-Run Meals


Meal Option	Timing (Before Run)	Primary Nutrients	Pros	Cons
Oatmeal with Banana & Honey	2-3 hours	Complex Carbs, Simple Carbs	Sustained energy, easy to digest, nutrient-dense	Can be high in fiber depending on oats, potentially causing GI issues for some
White Bagel with Peanut Butter & Jam	1-2 hours	Simple Carbs, Protein, Healthy Fat	Quick energy, familiar for many runners, easy to prepare	Can be heavy if too much peanut butter is used
Energy Gel or Sports Drink	0-15 minutes	Simple Carbs, Electrolytes	Instant energy, easy to consume on the go, good for sensitive stomachs	Can lead to a sugar crash if not supplemented with more sustained carbs later
Small Baked Potato	1-2 hours	Complex Carbs	Fast-digesting carb source, gentle on the stomach	Lacks other nutrients like protein, needs to be paired with fluids

Foods to Avoid Before a Long Run

Just as important as what you eat is what you don't. Certain foods can cause digestive issues or sluggishness during your run. Avoid these in the hours leading up to your run:

High-Fiber Foods: Legumes, broccoli, and other high-fiber vegetables can cause gas, bloating, and cramping.
High-Fat Foods: Fried foods, heavy sauces, and excessive oils digest slowly and can make you feel heavy and lethargic.
Excessive Protein: While a little protein is good, too much can slow digestion and divert blood flow from your muscles to your stomach.
Spicy Foods: Can cause indigestion and heartburn, which is the last thing you want during a long run.
High-Sugar Junk Food: Candy bars and pastries can cause a rapid spike and subsequent crash in blood sugar.

Conclusion

Fueling for a long distance run requires strategic planning and practice. Focus on a carbohydrate-centric diet, paying close attention to the timing and type of food you consume. Experiment with different options during your training runs to find what works best for your body. By prioritizing easily digestible carbohydrates, staying adequately hydrated, and avoiding common dietary pitfalls, you can optimize your performance, minimize GI issues, and enjoy a successful and energized run. Remember, proper nutrition is a crucial part of your training—just like your mileage. For further guidance on your specific needs, consider consulting a sports dietitian.

Practice Makes Perfect

Your long training runs are the perfect time to test out different fueling strategies. Try a different pre-run meal before each long run to see what sits best with your stomach and provides the most energy. Never try a new food or drink on race day itself! This practice will ensure you're confident and well-prepared when it truly matters.

Additional Considerations

Low Appetite: For early morning runners who struggle with a low appetite, a liquid meal replacement shake or a simple banana and water can be enough to get you started.
Carb Loading: For runs longer than 90 minutes, consider a carb-loading strategy in the 24-48 hours before the event. This involves increasing your carbohydrate intake and reducing fat and protein to maximize glycogen stores.
During the Run: For runs over 60-90 minutes, you will need to refuel during the run with easily digestible carbs like gels, chews, or fruit snacks. Practice this during training as well.

What to Eat the Night Before

The night before a long run, focus on a balanced dinner high in carbohydrates and moderate in protein. An example would be pasta with a tomato-based sauce (avoiding cream sauces and high-fat meats), grilled chicken, and a side salad. This helps to further top off your glycogen stores without causing digestive upset.

What if you're sensitive to carbs?

Some runners experience stomach issues with high-carb foods. For those individuals, experimenting with liquid nutrition like sports drinks or watered-down gels can be beneficial. Additionally, working with a sports dietitian can help fine-tune a fueling strategy that minimizes GI distress while still providing the necessary energy for performance.

The Psychology of Pre-Race Fueling

Confidence in your fueling plan is a powerful tool. Knowing exactly what and when you'll eat and drink can reduce pre-race anxiety and allow you to focus on the run itself. Sticking to familiar foods and practices developed during training builds this mental edge.

How Your Body Uses Fuel

Initially, your body uses available blood glucose for energy. As the run progresses, it taps into stored glycogen. The longer the run, the more reliant your body becomes on these glycogen stores. By consistently fueling during training and before the race, you ensure these reserves are as full as possible.

Frequently Asked Questions

For a large meal, aim for 2-4 hours before your run to allow for proper digestion. For a smaller, carbohydrate-rich snack, 45-60 minutes is sufficient. If you can only eat right before, opt for a small, simple carb source like a sports gel or a few sips of a sports drink.

The best carbohydrates are easily digestible ones like oatmeal, white toast, a banana, or a bagel. Complex carbs like whole grains offer sustained energy but should be eaten further out from the run to avoid GI upset, while simple carbs offer a quick energy boost closer to the start.

For short, easy runs (less than an hour), running on an empty stomach is generally fine. However, for a long distance run, fueling beforehand is crucial to ensure you have enough energy (glycogen) to sustain your effort and avoid fatigue or 'hitting the wall'.

Before a long run, it's best to avoid high-fiber foods (beans, broccoli), high-fat foods (fried foods, heavy creams), spicy foods, and excessive protein, as these can all cause digestive issues and discomfort.

For long runs, especially in warm weather or if you're a heavy sweater, consuming electrolytes is important. They help maintain hydration and replace minerals lost through sweat. A sports drink or electrolyte powder can be a good option.

Carb-loading is generally recommended for runs longer than 90 minutes. For an average long run in training, increasing your carb intake slightly in the 24 hours prior can be beneficial, but a full carb-load is typically reserved for race day.

Yes, many runners use caffeine for a performance boost. However, caffeine can stimulate the GI tract, so it's essential to know how your body tolerates it and not overdo it. Stick to what you've practiced during training.

The night before, eat a balanced meal focusing on carbohydrates. Pasta with a simple tomato sauce and lean protein, or a rice dish, are good choices. Avoid heavy, high-fat meals that can sit in your stomach overnight.