Feb 02, 2018

What to Eat Before You Run

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Ideally, you’d like to have your run go as you’ve planned. However, some things can spurn up at any moment to derail your plan. Having to stay late for work, family emergencies, or even hunger can ruin your run. Yes, hunger. Having something digested in your body before your workout is important, but exactly what should you eat?

Before you run, you don’t want to have a stomach full to the point where you feel bloated. You will, however, want something in your stomach, so you don’t keel over halfway through your run. Finding the right snack before you run is essential to having a quality run. Check out some of our favorites below.

Peanut Butter

Peanut butter is full fat, protein, and fiber. The beauty of peanut butter is that it provides a slow and sustainable release of energy. Fortunately, peanut butter is great with almost anything. On toast, a bagel, whole wheat wrap, plain bread, or even a banana, peanut butter is one of the best foods to have before a run.


Oranges are great because they provide more than 100 percent of your daily vitamin C, and they can help prevent you from becoming thirsty during your run because of their natural juiciness. The vitamins within an orange also help prevent muscle injuries, and they replace collagen within muscle fibers that are broken down during exercise.

Dried Dates

Dates contain natural sugars which make them the perfect source of concentrated carbohydrates to provide a little “pick-me-up” before your run. Dried dates also packed with potassium which can aid muscle function.

Carrots and Hummus

Carrots and hummus are the perfect carb and protein combination to provide you with a boost of energy. Not only they provide you a boost of energy, but the sodium found in hummus’ can make you thirsty leading you to drink more water before your run. Also, research studies have found that carrots are rich in beta-carotene, which can help defend your skin from sun damage.


The reason oatmeal is so good for you before a run is because it sticks to your ribs, without feeling heavy. This means you’ll be full and should stay full for the duration of your run. Plain oatmeal is the healthiest option. However, flavored instant oatmeal can be beneficial for longer runs by providing your body with more energy from the added sugars.

Sweet Potatoes

Packed with carbohydrates, sweet potatoes offer your body an abundance energy that will sustain your body for your run. Loaded with vitamin A sweet potatoes are also great for your immune system, and the soluble fiber from the skin can help reduce belly fat. Give yourself an hour before you run through as sweet potatoes take a little longer to digest than most foods.

These are just a few great options for running in the morning. Running on an empty stomach is never good. Make sure your body is fueled with the right snacks before your run to ensure that you get the most advantageous run possible.

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