Knowing what to eat before running can be the difference between a PB and a struggle, whether you’re training for your first 10K or a full marathon. Getting your nutrition right before a run ensures your body has the fuel it needs to perform at its best, without that heavy, sluggish feeling.
If you’re following one of our structured training plans in partnership with Runna such as the half marathon training plan or the full marathon training plan, fuelling properly will help you get the most out of every single session.
This blog will act as a food guide for you to follow when you embark on your next run, from when and what to eat, to our top 10 fuelling favourites that’ll keep you buzzing through to the finish line.
When you run, your body relies mainly on carbohydrates and fats for energy. However, your carbohydrate stores (known as glycogen) are limited and can deplete quickly during training. That’s why knowing what to eat before running is essential, to top up your glycogen stores and keep you energised from the first step to the finish line.
The goal is to eat foods that are:
Timing your meals right is just as important as what you eat. Here’s a rough guide on timings and what you should eat within those windows:
For example, if your run starts at 6pm, you might eat lunch around 2pm and enjoy a pre-run snack at 4:30pm.
If you’re training for a half or full marathon, your long runs are key, and fuelling them properly is crucial. Here are great meal ideas for 3-4 hours before running:
These meals provide slow-releasing carbohydrates to keep your energy steady throughout your run, especially important for longer distances.
Before shorter or more intense sessions, lighter pre-run snacks help maintain energy without feeling heavy. Try these options:
These snacks offer the ideal balance of carbs and protein to fuel your workout and avoid early fatigue.
Here are some of the best foods runners should reach for to gain steady, reliable energy before a run:
The classic runner’s snack. Bananas are high in easily digestible carbohydrates and rich in potassium, which helps prevent muscle cramps. They’re perfect about 30-60 minutes before running, especially when paired with nut butter or oats for a longer-lasting energy boost.
Wholegrain bread has a low glycaemic index (GI), meaning it releases energy slowly, ideal for long-distance runners. Pair it with peanut butter, eggs or lean protein to add variety and stay fuelled mile after mile.
Porridge is a staple in every runner’s kitchen. Oats provide slow-burning energy, B vitamins and fibre, helping you stay energised and satisfied. For extra endurance, top your oats with fruit, honey or nuts.
Greek yoghurt delivers high-quality protein with less sugar than regular yoghurt. Combined with granola, fruit or a drizzle of honey, it’s a perfect pre-run snack to support your muscles and give a light energy boost before a run.
Food is only half the battle! You want to start your run fully hydrated, so keep sipping water throughout the day. Here are some tips for carrying liquids depending on the length of your run:
Now that you know what to eat before running, you’ve got the tools to fuel your training the right way, from your weekday runs to those big weekend long runs. The right nutrition helps you run stronger, recover faster, and stay motivated through every mile.
So why not put that knowledge into action? Take your training further and make your miles mean more by signing up for an event through realbuzz. Whether it’s a half marathon or marathon event, you’ll gain exclusive race entries, expert support, and the opportunity to run for a cause that matters to you.
Sign up to a running event with realbuzz.