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In the morning or after work, many runners hesitate in the kitchen: eat first or hit the road immediately. The right pre-run nutrition gives you enough energy, prevents stomach upset, and keeps your pace steady for longer. Our experts see every day that a few conscious choices make the difference between a smooth run and exhaustion. That's why we're sharing practical advice below on pre-run meals, timing, and smart snacks.
During intense exercise, your body primarily uses carbohydrates as its primary fuel. They supply glucose to your blood and replenish glycogen stores in your muscles and liver. Without enough carbohydrates, your pace slows down more quickly, and every hill feels harder. Fats help with easy runs, but during intense exercise, you need fast-acting carbohydrates to maintain your rhythm and technique.
How to get more out of your workouts:
Complex carbohydrates for basic energy: oatmeal, white rice or white pasta are easy to digest and fill your muscles and liver well.
A little bit of protein supports muscle recovery afterwards.
Continuing to drink ensures circulation and a smooth pace.
Timing determines whether you leave with energy or a full stomach. Use this guideline:
Full meal: 2 to 3 hours before your run.
Think of a carbohydrate-rich meal with some protein, for example rice with chicken and light vegetables.
Medium meal: 60 to 90 minutes in advance.
Examples: oatmeal with banana, white bread with jam, whole wheat sandwich with apple syrup and a piece of fruit.
Small snack: 20 to 40 minutes beforehand.
Half a banana, a handful of raisins, a rice wafer with honey or a good pre-run snack in bar form.
In all cases, drink half a liter of water spread out in the hour before departure. Start the first few minutes slowly so your stomach can digest.
For workouts longer than 60 to 90 minutes, supplementing helps preserve glycogen stores. Use a running pack to easily carry your belongings.
30 to 60 grams of carbohydrates per hour via gel, sports drink or soft sweets.
Drink small sips of water. Add electrolytes in hot weather or when sweating heavily.
Practical: take a small dose every 20 minutes, for example a third of the gel and some water.
Short, quiet walk up to 40 minutes
Don't eat anything or choose a small snack just before departure.
Examples: half a banana, rice wafer with jam, handful of raisins.
Goal: Roll comfortably, not at maximum flames.
Quality training with tempo, intervals or hills
Choose carbohydrates needed plus sufficient protein 60 to 120 minutes in advance.
Examples: oatmeal with banana, yoghurt or cottage cheese with granola if you tolerate it well, or white pasta with a light sauce.
Goal: stable energy and high cadence.
Long endurance run from 60 to 90 minutes
Eat a carbohydrate-rich meal 2 to 3 hours beforehand.
While running, consume extra carbohydrates: 30 to 60 grams per hour via sports drink, gel or soft sweets.
Drink small sips of water and add electrolytes in hot weather.
Oatmeal with milk or plant-based drink, banana and a pinch of cinnamon.
White bread or whole wheat sandwich with jam and a piece of fruit.
White rice with some lean meat like chicken and a little soy sauce.
Rice waffle with peanut butter and honey if you are about to leave.
Smoothie of milk, oatmeal and red fruit for those who digest liquid food more easily.
Raw vegetables in large portions and very fiber-rich meals.
Very fatty or spicy dishes.
Large slices of cheese or lots of nuts shortly before the start.
Too much dairy if you are sensitive to it.
These choices linger in the stomach and increase the risk of a burning sensation. Save them for after your workout or another time of day.
Dinner sets the tone for your run. Choose the right foods that are easily digestible: white pasta, white rice, or potatoes with lean meat and light vegetables. This way, you'll start the morning feeling fueled and avoid running on your reserves too quickly. Read more about eating for an evening run here.
Running on an empty stomach is ideal for a short, easy run. It feels light and forces you to maintain a relaxed pace. For tempo or half-marathon preparations, eating beforehand is often a good idea. If you experience fatigue or dizziness easily, always opt for a small snack. Listen to your body. Learn more about running on an empty stomach here .
