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Step 1
Make sure you eat properly the day before a long run. Eat plenty of complex carbohydrates and lean proteins, such as spaghetti with turkey meatballs or a chicken and rice stir-fry. Avoid alcohol and be sure to drink plenty of water to keep your body well hydrated.
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Step 2
Break your fast! Your body needs fuel for a long morning run, as it's most likely been eight to twelve hours since your last meal. Running on an empty stomach will most likely leave you sluggish, queasy and unable to perform your best.
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Step 3
Eat a small meal of at least 200-400 calories two hours before your long run. This gives your body time to digest the food before you begin your morning workout and ample fuel for running long distances.
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Step 4
Make sure your meal includes complex carbohydrates and enough protein and healthy fats to keep you energized throughout your morning run.A nutrition or energy bar, peanut butter on a bagel or English muffin, and a banana with toast are all excellent breakfast choices.
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Step 5
Avoid anything that might upset your stomach, such as acidic fruits and juices, dairy products and foods high in fiber or saturated fat.
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Step 6
Experiment to find what works best for your body prior to a morning run. Try different meals to see what feels best in your stomach and gives you the most energy.
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Step 7
Remember to keep yourself hydrated. Drink at least 8 to 16 oz. of water or a sports beverage with your morning meal.
