Eat a carb-rich snack 30-60 minutes before running

What to Do

Eat a small carb-rich snack (100-200 calories) 30-60 minutes before running. Good options: a banana, toast with peanut butter, an energy bar, or a small bowl of oatmeal. For longer runs, eat a larger meal (400-700 calories, mostly carbohydrates) 2-4 hours before.

Why It Works

Not eating before running leads to slower paces, earlier fatigue, increased perceived exertion, and hormonal disruption. Carbohydrates provide the glycogen your muscles need for energy. Running on a full stomach causes GI distress, so the timing window matters — enough time to partially digest, not so much that energy drops.

Tips

• Experiment during training to find what your stomach tolerates — never try new foods on race day
• Avoid high-fiber or high-fat foods close to running (slow to digest, cause cramping)
• For early morning runners: even a banana or half an energy bar helps
• Post-run: eat 20-40g protein + carbs within 30-60 minutes to aid recovery