What should I eat before a run?

For a run under an hour, a small snack of easy-to-digest carbs 30 to 60 minutes before works well, like a banana, toast with jam, or a handful of pretzels. Many people run easy sessions on an empty stomach just fine. For a harder or longer run, eat a proper carb-based meal 2 to 3 hours ahead.

The goal is fuel without a heavy stomach. What works is personal, so test things on normal runs and not on race day.

By situation

• Easy run under 45 minutes: nothing is fine, or a small snack if you feel hungry
• Run of 45 to 90 minutes: a snack of 30 to 60 g of carbs an hour beforehand, like a bagel or a banana with some honey
• Long run or race: a meal 2 to 3 hours before with mostly carbs, like oatmeal, rice or pasta, and a little protein
• Early morning: a banana, a slice of toast, or a small glass of juice, since you may not have time for a full meal

What to go easy on

Right before running, high fat, high fiber and very large meals sit in your stomach and can cause cramps or side stitches. That means fried food, big salads, lots of beans, and heavy sauces. Save those for after.

During long runs

Past about 75 to 90 minutes, most runners do better with some carbs while running, something like 30 to 60 g an hour from gels, chews, or a sports drink. Practice it in training so your stomach gets used to it. Drink water to thirst.

Empty stomach runs

Fine for easy, short runs if you feel okay. If you get lightheaded, weak, or shaky, eat something first. More on this in working out on an empty stomach.

Testing what works for your stomach takes plenty of ordinary runs. League of Fitness gives you a daily 1v1 match, and runs synced from Apple Health count toward it, so there's a reason to get those practice runs in.

When to talk to a doctor

If you often feel dizzy, faint, or nauseated during runs even when you've eaten, or you have a medical condition like diabetes that affects how you fuel, check with a doctor or dietitian.