What to Eat Before a Run: Tips From Brit & Katie

Lacing up and actually getting out the door for a run is usually the biggest hurdle. But sometimes, the battle doesn't end there. Your legs feel like lead. Your stomach is protesting. Your energy levels just aren't there. Sometimes, a lack of sleep or recovery is the issue, but it can also be a nutrition thing.

Fuelling before a run doesn't need to be complicated, and it doesn't need to happen every single time you lace up either. For most runners, a few simple habits around what and when you eat can make a noticeable difference to how your run feels.

So, what should you actually eat before a run? We asked Sweat run coaches Britany Williams and Katie Martin to break it down.

Do you actually need to eat before every run?

Not always, and that's worth knowing.

"If your run is an easy 20 to 30 minutes, you probably don't need to eat, especially if you're not running first thing in the morning," says Sweat coach Britany Williams, who designed our Ignite Running program.

If you're heading out first thing, though, your body has been without food for several hours, so something small can help if you need energy. Brit's go-tos are simple: toast, a banana, crackers or oatmeal. Experiment and see how your body responds.

For a harder effort or a run lasting around 45 minutes or more, having some carbohydrates beforehand can definitely make a difference to how your session feels.

One thing worth retiring for good: the idea that running on an empty stomach automatically burns more fat or makes for a better workout (nor should that be your most motivating reason to go for a run in the first place).

"It doesn't," says Brit. "It just tends to mean a harder run."

What should you actually eat before a run?

For most runs, think simple carbs. A banana, toast with jam, a few dates or a small serve of oats can all work well.

"You want to have easily digestible, simple carbohydrates," says Katie Martin.

Carbohydrates are your body's preferred fuel source during running, so having some available before you head out can give you accessible energy without leaving you feeling overly full.

Protein, fibre and fat all take longer to digest, which is the last thing you want sitting in your stomach while you run. That's why it's best to keep pre-run food simple: think carbs first, and save the rest for your post-run meal. If you know your stomach is sensitive, this matters even more, so stick with foods you already know you tolerate well.

And you don't need to find the mythical "perfect" pre-run meal. The best pre-run food is one that gives you energy, sits comfortably in your stomach and works with your routine. Everyone is different, so this might take a bit of trial and error.

What should you eat before a morning run?

If you're running soon after waking up, forcing down a full breakfast probably isn't something you have the time or appetite for.

A small, carbohydrate-focused snack can be enough. Try:

• A banana

• Toast with jam or honey

• A few dates

• Crackers

• A small bowl of oatmeal

If you're comfortable running without eating first, remember that's fine for an easy, shorter run. The key is to pay attention to how you feel and adjust based on the session you're about to do.

When should you eat before a run?

There's no single perfect pre-run timing for everyone.

As a starting point, a small snack around 45 to 60 minutes before your run can work well. If you're eating a larger meal, you'll probably want to give yourself more time to digest it.

The closer you are to running, the simpler and smaller your food should generally be. And if you've found a timing that works well for you, don't worry about changing it because someone else's routine looks different.

The best pre-run snack for a longer session

Once you've decided you do need to fuel, the message is still the same: keep it simple. The goal is fuel that gives you energy, digests comfortably and gets out of your way.

Katie's approach for longer runs:

• Running 10km or less: A banana or a few dates can be enough if you're running in the morning, particularly if it's an easier pace. If you're running later in the day,

• A longer or harder session: Try something with a bit more substance, like crumpets with jam.

For a particularly long run (like if you're training for a half or full marathon), you may also need to think about fuelling during the run with gels, rather than relying only on what you eat beforehand.

Pre-run mistakes and traps you want to avoid

Katie sees the same issues come up again and again: not fuelling at all when your body could use the energy, choosing foods that don't sit well in your stomach, or eating too close to your run.

High-fat or high-fibre meals can be harder to digest, particularly when you're running soon afterwards. And while some people can comfortably eat close to a run and feel totally fine, for others that would ruin the run immediately.

There's also the trap of treating food as something you need to "earn" with exercise, rather than using it as fuel. It's something we've been socialised to think is normal (especially as women) and it isn't. Food isn't something to burn off or earn or be scared of, and Katie has an entire recipe collection in the Sweat app designed to help you fuel your runs if you need some inspo.

Brit puts one version of this perfectly:

"Please don't go run for an hour, drink a coffee and eat a salad, then wonder why your legs feel awful three hours later. Fuel is how we become better runners. Do not fear it."

What to eat after a run

Pre-run fuel gets a lot of attention, but what you eat afterwards matters too, particularly after longer or harder sessions.

"After your run, you'll want to prioritise both protein and carbohydrates," says Brit.

Carbohydrates help replenish the energy you've used during training, while protein supports muscle repair and recovery.

You don't need to rush to eat the second you stop running. If you've done an easy 20-minute jog and you're eating your next meal soon anyway, there's no need to overthink it or get anxious about missing some optimal meal-timing window you saw online. Just eat something nutritious when you can.

After a long run, hard interval session or if you have another workout coming up soon, prioritising a meal or snack containing both protein and carbohydrates sooner can really help support your recovery.

Think Greek yoghurt and fruit, eggs on toast, a smoothie with yoghurt and banana, or a balanced, full meal.

Hydration matters too, before and after your run. Aim for at least two litres each day, but avoid skulling a big glass right before you head out unless you want that sloshy feeling, and sip after your run to avoid feeling nauseous. Electrolytes can be useful during longer sessions, particularly if it's hot or humid, you're sweating heavily, or your run lasts around 60 to 90 minutes or more. For shorter, easier runs, water is generally enough.

How to tell if you're under-fuelling more broadly

Pre- and post-run snacks matter, but they're only part of the nutrition picture.

If you're running regularly alongside strength training or other forms of exercise, it's important to make sure you're eating enough overall to support what you're asking your body to do.

Signs that you may not be fuelling enough can include:

• Persistent fatigue

• Workouts that consistently feel flat or harder than usual

• Performance that is going backwards rather than improving

• Strong or frequent cravings for sugar or carbohydrates

• Slower recovery between sessions

• Getting sick more often

• Difficulty building or maintaining strength

• Changes to your menstrual cycle, if you're not using hormonal contraception

These can have many causes, so they're not all necessarily proof that you're under-fuelling on their own. But if several are happening at once, it's worth taking a closer look at your overall nutrition and speaking with a qualified health professional or sports dietitian if you're concerned. Your body may need more support to match the amount you're asking it to do.

Don't fear carbs, and don't skip protein

If there's one thing worth remembering ahead of your next run, it's this: carbohydrates aren't something you need to avoid.

They're an important fuel source for running (and any other higher-intensity training you're doing), and getting enough is essential to support your energy, performance and recovery.

Alongside that, aim to include a quality protein source at each meal throughout the day to support muscle repair and recovery.

We'll say it again. The goal is never to eat as little as possible or to run to earn your food. It's to fuel well enough that you can train consistently, perform well, recover properly and give your body what it needs.

Uncomplicated nutrition

Getting fuelling right isn't about finding the perfect food or timing every meal to the minute.

For most runners, the basics are pretty simple: easy-to-digest carbohydrates before harder or longer runs, protein and carbohydrates after, gels (that your stomach likes) mid-run if you're out for a long time, and enough food overall to support your training.

You don't need to eat before every short, easy run, and you don't need a cupboard full of expensive products.

Don't overthink it. Find the foods and timing that work for you, pay attention to how your body responds, and make fuelling part of your training.