Running Tips: Pre-Run Nutrition

Whether you’re training for a marathon or heading out for a quick morning jog, what you eat before you run can make a big difference in how you feel and perform. The right pre-run nutrition can provide steady energy, help prevent fatigue, and reduce the risk of stomach discomfort mid-run.

At Oregon Running Clinic, we help runners fine-tune every aspect of their training—including fueling strategies—so you can run stronger and recover faster.

The Ideal Pre-Run Nutrition Formula

For most runners, the best pre-run meal or snack is:

  • High in carbohydrates – your body’s preferred fuel for running

  • Moderate in protein – to support muscle health without slowing digestion

  • Low in fat and fiber – to prevent gastrointestinal distress

This balance ensures you’re energized but not weighed down.

Short Runs: Quick Fuel for Under 1 Hour

If your run will be under an hour, especially at an easy pace, you may not need a full meal—your body’s stored glycogen is often enough. That said, a light snack 30–60 minutes before running can help keep your energy steady.

Great options include:

  • A banana with a thin layer of nut butter

  • A slice of toast with jam or honey

  • A small yogurt with granola

  • A simple energy bar

  • Dried fruit or a sports drink for a quick carb boost

Long Runs or Race Days: The 1–3 Hour Rule

For runs longer than 60 minutes or high-intensity workouts, a full pre-run meal eaten 1–3 hours before you start is best. This gives your body time to digest and store fuel for sustained performance.

Balanced meal ideas:

  • Oatmeal with berries or banana

  • A whole-grain bagel with nut butter

  • A turkey sandwich on whole-wheat bread

  • Rice or quinoa stir-fry with vegetables

  • A fruit smoothie with protein powder

Pro tip: Oats are a favorite among runners because they offer slow-releasing glucose for long-lasting energy. Pair them with fruit for a mix of quick and steady fuel.

Foods to Avoid Before Running

Even the most experienced runners can be sidelined by mid-run stomach trouble. To minimize the risk, steer clear of:

  • High-fat foods (fried foods, creamy sauces)

  • High-fiber foods (beans, cruciferous veggies)

  • Dairy (if lactose intolerant)

  • Sugary sodas or overly sweet drinks

  • Spicy foods

  • Excessive caffeine

These can lead to cramps, bloating, or an unexpected bathroom stop.

Don’t Forget Hydration

Drink water before, during, and after your run to maintain fluid balance. For runs over an hour, aim for about 60 grams of carbs per hour—ideally a mix of glucose and fructose—through sports drinks, gels, or chews.

Experiment to Find Your Perfect Routine

Every runner’s stomach and energy needs are different. Use training runs to experiment with foods, portion sizes, and timing so you’re fully prepared on race day.

If you want a personalized nutrition strategy for training and racing, reach out to Oregon Running Clinic today. Our team can help you optimize your fueling for peak performance.

Bottom line: The best pre-run nutrition is about giving your body the fuel it needs—without anything that could slow you down. Eat smart, hydrate well, and you’ll be ready to hit the pavement feeling strong and confident.

Contact Oregon Running Clinic to learn more about personalized fueling strategies for runners.

Charlotte Spangler