Fueling Your Long Runs: Why Pre-Workout Nutrition Matters

One of the most effective (and often overlooked) ways to improve performance during long runs or walks is simple: eat before you go. While it’s easy to skip breakfast before an early morning workout, especially for shorter efforts, as your mileage increases, so does your body’s need for fuel. Practicing pre-run nutrition now—during training—sets you up for better workouts and a more successful race day.

Why Fueling Before a Run Is So Important

When you wake up, your body is in a fasted state—your blood sugar levels are low, and your glycogen stores (your muscles' fuel source) are partially depleted. Starting a long workout without replenishing those stores can lead to sluggish performance, brain fog, and early fatigue, especially in the later miles.

Eating before your long run provides:

• A rise in blood sugar for quick energy
  
• A jumpstart to your metabolism
  
• Improved endurance and focus
  
• Support for recovery later
  
  

If you're running or walking for 60 minutes or more, fueling beforehand helps ensure you’re not running on empty.

What to Eat Before a Long Run

The ideal pre-run meal should be:

• High in carbohydrates for quick energy
  
• Low in fat and fiber to avoid digestive issues
  
• Moderate in protein to support recovery and satiety
  
  

Aim for about 200–300 calories, eaten 1.5 to 2 hours before your workout. Everyone’s tolerance is different, so these numbers can be adjusted based on how your body feels.

Some great go-to options include:

• A bagel with jelly
  
• A banana and a handful of dry cereal
  
• Toast with peanut butter or honey
  
• A high carb nutrition bar like Maurten Solid
  
• A smoothie made with fruit, yogurt (if tolerated), and oats
  
  

What If You’re Short on Time?

If you have less than 90 minutes before heading out, opt for a smaller portion or liquid-based fuel that digests quickly. This might be:

• A small banana
  
• Half an energy bar
  
• A sports drink
  
• Applesauce or fruit puree
  
• A quick smoothie
  
  

These choices absorb faster and are easier on your stomach.

Practice Makes Perfect

Race day is not the time to experiment. Use your weekly long runs to test different foods, portion sizes, and timing. Note how your stomach feels, your energy levels, and how you recover after the workout. Keep a training log if that helps.

Also, remember that not everyone tolerates the same foods. Some runners do well with dairy; others don’t. Some need more solid fuel, while others prefer liquids. The key is to listen to your body and fine-tune your approach throughout the training season.

The Bottom Line: Train the Way You Race

Pre-run fueling is more than a habit—it’s a strategy. Starting your long runs with the right fuel improves your performance, reduces risk of bonking, and prepares your body and mind for race-day success.

So next time you’re tempted to skip breakfast, think of it as part of the workout. Eat smart, fuel strong, and run your best.