i had a couple commenters that were curious about how i fuel before my runs.
(see this post for how i fuel during runs)
my answer: it depends.
it depends on when i am running, it depends on how far i am running, it depends on a few things. so i will post my basics for my various different runs. i don’t always follow these but its pretty standard for me these days.
again i am not an expert, this is just what works for me. i think along with other fueling strategies, this can and will change over time and different things work for different people.
saturday long runs
i like to believe in the idea of carb loading. honestly, i don’t know if its true, but i don’t argue. friday nights have now become “pasta nights” at our house and i always eat a big bowl of it. i am not a huge fan of sauce, so i usually have it with salt, pepper and a little olive oil. i try to eat the same thing on the night before races also.
i always wake up an hour before and head straight to the kitchen. i have a cup of coffee and put toast in the toaster. it’s usually an english muffin, sometimes it’s just a piece of bread, then i add some peanut butter. after that i always eat a banana. these sit well in my stomach and seem to provide me with the right fuel to get me through my long runs in addition to what i take during runs. so i am pretty much eating over an hour before i start running to let things settle and digest. i also try to do this on race day, although i am usually eating earlier than an hour before.
post-work runs
i am eating all day long at work, i have posted how i eat before during marathon training and it’s pretty much all the time (part one and two). i always make sure to have a banana around 4pm if i am going to hit the pavement around 5. if i am doing a longer run (10-12 miles) or harder run (intervals or tempo) i will sometimes i have plain oatmeal as an earlier afternoon snack if i feel like i will need it. i just like to make sure i have some fuel in at the appropriate time before heading out for a run.
pre-work morning runs
if i am just going out for a recovery 5 miler, i won’t typically eat anything. if i am going out for a 10-12 mile run i try to eat something before i go, usually a banana and most likely will have a cup of coffee. i don’t always take gu or anything during these runs, so again i like to make sure i have energy in the system. plus eating something early, gets things going before i go on a run if you know what i mean. always better than mid run 
so that’s it… pretty simple for me. i can tell when i haven’t eaten enough – my energy is usually pretty low. so i try not to get there. besides that my stomach usually doesn’t let me get to that point
what are your pre-run fueling tips? do you eat before all your runs?
I run in the mornings….I usually eat oatmeal with banana in it if I am going on a run more than 8 miles. If I am going on a shorter run, I will eat 1/2 a zBar and eat my oatmeal later. Same thing for my races.
Thanks for sharing! I'm in the begining stages of working on my running nutrition, and it's neat to see what other people do!
just like your answers "it depends" – i couldn't possibly answer my pre run fueling tips in such a little space.
Funny– that's almost exactly what I eat, too! Although my pre-race meal of choice is usually oatmeal PB + english muffin is great!
So I'm for sure doing the Alzheimer's Aid Society 5k on July 26th and probably the Susan B Anthony (all chicks) on August 8th. They're both great races and 5ks are so much fun– probably worth the drive. It would be a good time to check out the Cowtown course too. Also, in September there's the Buffalo Stampede which is a 10-miler and a good chance for a marathon-paced run… It is too bad you're not around here, I need training partners willing to go easy on easy days and hard on hard days!
I'm not a big pasta person, but I love eating bread and marinara sauce the night before a long run
Your pre-run fueling is all good! i didn't used to eat much before running, but now I have a half serving of oatmeal or cereal (dry or w/ soy milk). I either have tea, coffee, or sugar free red bull, depending on the type/length of the run. The night before a long run or important race, it's whole wheat pasta with some kind of green (spinach, kale, chard), pine nuts, olive oil, and sometimes parm cheese (i don't like sauce either
) For afternoon runs, I typically don't eat since I run around 4pm.
I pretty much follow the same stuff as you! I really like eating little meals all day long at work and I am now able to get back into that groove. i agree if its a longer run then i need to eat a little something before the run otherwise I just get up and go for the pre work runs!
hmmm…. and I was talking about having Domino's pasta in a bread bowl pre-race just today on my blog. Looks like maybe I should rethink
Sometimes I forget to eat. That's always a pisser! LOL
I have Power Bars, Luna Bars, and granola bars for those days.
If I need to, I stop and get a donut.
This is v similar to what I do, except I don't carbo load on Friday nights before Sat's long run (I don't like pasta), but I make sure I eat more calories. I always eat something before a run, and take GU only when I run 13 or more.
Ana-Maria
I always run in the morning and I don't eat anything for 12 miles or under. If I am running over 12, I will have a banana with peanut butter and clif shots as needed throughout the run. Oh, and coffee is a must.
Totally informative, thanks!
I usually don't eat before long runs, but when I do, about half a banana and 2 Clif Shot Bloks work decently (if eaten AT LEAST an hour before). During the run, I like Accel-Gel (only if running more than 15 miles typically). Otherwise, sometimes I will have Accelerade (half a bottle to a bottle), or just water.
I need to eat bananas. Currently the texture and smell makes me gag. I should really work on sucking it up and eating them though. If i did eat them, we would pretty much eat the same thing. Well besides the coffee. Brian has been begging me to try it lately…. i dunno tho!
Thanks for sharing!
this is such a great series of posts, it's really nice to know what works for you.
I have to eat before I run – my body won't function without it, and I really have to get back into the habit well again. Long runs, toast and pb 45 mind before. For my morning runs I've just been eating gu because I don't have any extra time to digest. Every minute counts at 4 am!
Great post – thank you. WIll keep it on file for when I start on bigger runs!
Great post – thank you. WIll keep it on file for when I start on bigger runs!
I like to eat a piece of grainy bread, lightly toasted, with almond butter before a morning run. Afternoon runs, it is a banana…seems to be a favorite. Coffee is tricky for me..it can upset my stomach..I prefer my old standby, a Diet Coke.
I carb load before long runs and races, as well. It works great for me! I also drink TONS of water the day before both. I stick with a banana the morning of a long run and very rarely a piece of toast. Immediately after a long run, I'll eat an energy bar (Clif or Balance) that usually sits well while I drive home to make myself a proper meal. Once home, I'll make oatmeal and eggs with fruit. Lots of water!
~cv
This is so interesting. This training cycle is the first where I'm doing longer runs first thing in the morning and I'm finding I'm much better with coffee and a banana as well. Thanks for this!
I have different things for each run, too. It all depends on when and how far.
I have similar habits as you – tea (not a coffee drinker) and toast before a long run, a banana or oatmeal before a short run. Thanks for sharing your strategies!
I always like reading what others eat before they run. For me, before a morning long run I'll have some PB and toast with a glass of water. During the week I run after dinner and nothing seems to bother me, but these are shorter runs.
I like to believe in carb loading too
and I eat my pasta the same way. No sauce please!
Good stuff to know
Getting up super early for these shorter runs, I haven't needed anything beforehand. My pace is slower than if I had my coffee though, but it's probably in my head!
Thanks for posting this! I like to hear other people's routines and get new ideas!
Before races, I usually have oatmeal. When I wake up early on the weekends, even for long runs, I usually go on an empty stomach! Bad, but I have usually "carb loaded" the night before. When running after work, I usually have a snack 3 hours prior. I wonder if I should make it 2 hours. Hmm.
I love having bananas before any kind of run! For some reason, I CANNOT eat peanut butter before a run or else I will get a stomach ache and have to make a pit stop in the woods!
I believe in carb loading too and like to eat an nice big bowl of pasta the night before a long run!
Thanks for sharing your fueling strategies. For me I've discovered that less is more. Little amounts are key. It can make such a difference!!
great advice / information. i try to make sure that i have stuff in my system but i hate running and having the food-in-stomach feeling so i either eat nothing (if its an early run) or wait a couple hours post meal
GREAT tips. I too am a pasta girl, but I love to throw on some Shrimp for Protein. Still working on the balance of food and drink…that is a constant struggle for my Mommy bladder..
FYI…fun Giveaway on my Blog today. Have a great weekend!
i like all your different type of run distinctions. most of my week-day runs are after work, so i'm properly fueled through breakfast+lunch, and sometimes i will have a small snack 1-1.5 hours before running if i need it.
i've been trying to focus more of post-run recovery fuel. of course vivannos but also i'm interested in the Thrive book and his Vega shake recommendation. i tried one and thought it made me feel pretty … recovered. hehe. i don't know how much of fueling is in my head.
It's definety one size does not fit all!
For my early weekday runs I have a gel before I go and carry a handheld on the way, I am usually out for 90 mins minimum these days
oh man load me up on pasta sauce!! you are leaving out the best part
it varies for me too… i try to be better about it in the hot months since the sun wears me out more, but i know in the cooler months i can go 12-13 miles without bringing anything along or worrying (too much) about eating before hand. i rarely eat before a morning run but if it's a long one i'll take gu or some chomps with me. i'm the same with after-work runs, try to eat a banana ~1 hr before i'll be running and maybe an oatmeal snack sometime in the afternoon as well.
Toast, PB and banana work great for me as well. I like to have some coffee to "get things moving"
I was just thinking about that this morning! I'm always good about fueling before races and before Saturday long runs, but I forget about morning runs and post work runs mostly. I can feel it when I do!
I hate waiting to digest, so I just eat a bar before long runs. I make sure to get my carbs the night before though!
If I wake up and IMMEDIATELY go for a run I can/have run up to 12 miles with no pre-run snack (just take gel fuel on the run). If I wait even an hour after waking to run I start to get hungry. Generally the only days I wake and immediately run are days I run before work. So if I am not working I will have a small bowl of oatmeal about an hour before I go running.
I pretty much fuel the same way you do, pb bread and bananas in the morning, and pasta or pizza the night before. That's one thing I love about running, getting to eat lots of carbs on Friday nights:)
I'm glad I read this post. I am preparing for an 8K at night (10:00 start) next Saturday. I am kind of nervous about eating and timing. You definitely gave me some guidelines.
I only tend to make sure I eat something before hand if I'm going to be out for more then an hour. Everything else I just wing it.
From a Nutritionist's stand point- this is a Great post!!
You're putting focus on "always getting enough fuel" and I love that. For whatever reason – my stomach does Not agree with bananas pre-Run, but they are a GREAT source of simple carbs and electrolytes. so, good stuff 
I am HORRIBLE about eating before running. In fact, I need to get much much better about this. I like your fairly structured approach. For the Saturday long runs, I’d be interested in how your husband takes to the increased time a ‘proper’ fueling plan takes. My wife only ‘tolerates’ the time spent on Sunday running (LSR for me is Sunday). Of course, this could be because I am clear across the country M-Th….
Long runs usually one cup of half caff coffee and a peanut butter South Beach bar or english muffin or bagel with PB. Short run – A O.N.E. juice or V8 usually, oh and coffee of course.
This is almost EXACTLY how I fuel as well–thanks for sharing this info! The one thing I need to get better about is eating sooner after finishing long runs–most of the time I just don't feel like eating until an hour or so later.
I have an almost identical prerun fuel, except maybe toast instead of english muffin. I usually have bananna too!
I absolutely eat before all runs and my breakfasts are similar and simple. Until fairly recently (i.e., this year when I started working with a coach), I never bothered much with carbo loading, recovery foods or taking gels on my long training runs. But it has become much more important in tri training since long runs are usually being done the day after a long ride when the body is already depleted from the previous day's longer workout. It's probably what I should have been doing all along when just running marathons, to be honest.
Great post!
I don't eat before my short runs-but that's usually because I have very limited time! But i do eat before my long runs-but they still suck sometimes!! Uncrustables are my favorite! nothing better than PB&J!!
Wow thanks, that was very interesting
finding what works for you can be painstaking, but well worth it! Bananas are a fav for me too