How to Eat Before a Long Run

The steady, long run is an essential training component for any long-distance running event from the 10k to the marathon. To successfully complete the long run without crawling the last few miles, you must make sure to eat properly the night before and morning of your run. Follow these tips to make sure you’ve got the fuel to endure a run lasting two hours or more.

Difficulty: Moderately Easy

Instructions

1. Make sure to hydrate and eat well the day before a long run, especially at dinner. Fill your plate with ample carbs and lean protein, such as chicken and rice or pasta, for example. But don’t go overboard: just make sure to eat a square meal that leaves you comfortably full, not stuffed.

2. After a good night’s sleep (another important step), eat a light meal high in complex carbs, around 300 to 400 calories, an hour or two before your run. Options include an English muffin with almond butter and jelly, cereal with lowfat milk and banana, an energy bar with Gatorade, or my staple: oatmeal and an apple.

3. Drink a cup of coffee if that’s part of your usual morning routine (if coffee upsets your stomach, please skip it).

4. Drink at least eight ounces of water.

Tips & Warnings

• Hydrate immediately and generously after your run, and eat within 20 minutes to help replenish spent muscles and speed recovery.
• Use the long run to experiment with fluids and fuel you may use on race day. If you’re training for a marathon that provides a particular brand of sports drink or gel, try them out on a long training run to make sure they agree with your stomach.
• Don’t leave the house without a water bottle, fuel belt, or hydration pack for water and/or sports drink, as well as an energy gel or two (depending on the length of the run).
• Some fiber is okay for your pre-run meals, but too much might create a running experience with too many bathroom detours.