How long before a run should I eat?

A full meal should be eaten 3-4 hours before running. A lighter snack can be had 1-2 hours before. Some runners can tolerate a small bite 30-60 minutes before.

What should I eat before a long run?

Focus on easily digestible carbohydrates with moderate protein and low fat/fibre. Porridge, toast, bagels and bananas are popular pre-run choices.

Should I run on an empty stomach?

For easy runs under 60 minutes, fasted running is fine for most people. For long runs, tempo sessions or races, eating beforehand improves performance.

What foods should I avoid before running?

Avoid high-fibre foods, high-fat meals, spicy food and anything new or untested. Dairy can cause issues for some runners.

RunCalcs

Pre-Run Meal Calculator — What to Eat Before Running

Calculate when and how much to eat before a run for optimal performance.

Body Weight

Time Before Run

Run Type

How We Calculate This

Pre-Run Nutrition Guidelines

Pre-run nutrition depends on timing and run intensity:

3-4 hours before: 3-4 g/kg carbs - full meal with moderate protein and low fat.

2 hours before: 2 g/kg carbs - medium snack, mostly carbohydrate.

1 hour before: 1 g/kg carbs - small, easily digestible snack.

The closer to your run, the simpler and smaller your food should be.

Frequently Asked Questions

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Last updated: February 2026

All calculations are estimates. Always consult a coach or medical professional for personalised training advice.