I have been asked about what kinds of food I eat before a run. I am not a nutritionist at all but here are some of the things that I eat before a long run. The goal for me is to ensure I have enough energy throughout the run without burning out. A long run for me is between an hour- hour and half.
Timing – Eating a meal within a hour before a long run has made me feel bloated and sluggish and I have noticed has a negative impact on my running pace. I usually aim to eat between an hour and a half to two hours before a run.
Types of Food – I usually have a lot of carbs and protein. That usually consists of a whole grain bagel with peanut butter, bagels are pretty dense and can hold me over a couple of hours. Occasionally I will reach for a bowl of whole grain cereal.
I try to steer clear of dairy , coffee, greasy or fried foods as it causes an upset stomach. It’s not a good idea to have gastric distress in the middle of a run especially if there are no bathrooms around.
Hydration – Before a long run, I usually have at least one glass of water . I take water along with me if I run for more than an hour or if it’s hot outside. A fuel belt is very handy because the water is accessible. I sometimes fill 2 of my 4 bottles electrolyte drink or carry a gel pack especially if running over an hour and/or in the heat.