What to eat before running depends on the type of run.
If it’s a slow and short run, you won’t need to eat anything special before, however attempting longer, higher-intensity runs without proper fueling can end in disaster.
Pick your planned run type from below to understand what to eat before.
Summary
- Low intensity run
- Moderate intensity run
- High intensity run
- Endurance run
- Training low run
- Timing your pre-run meal or snack
- Hydration before running
- What not to eat before running
- How food is used as fuel
- Calories stored in glycogen
- Individual diet considerations
- Pre-run rituals
- Common mistakes when eating before running
- FAQs
What to eat before running
How do I find the HR%?
Heart rate is the number of beats per minute that your heart takes.
The most practical way to measure your heart rate during a run is to use a running watch such as Garmin Forerunner 45 or Forerunner 255.
Your maximum heart rate is the upper limit that your heart can handle during exercise. [1] It won’t physically beat any faster than your maximum rate, which gradually decreases with age.
Your maximum heart rate can be estimated by using this formula: [2]
Maximum Heart Rate = 206.9 – (0.67 x age)
The table below uses this formula to estimate the maximum heart rate for various ages. For each age, it shows the values at the different heart rate zones which are applicable for deciding how to eat before a run.
Choose the intensity your heart will be beating for most of your run.
| Age | < 50% (Low Intensity) | < 60% Training Low | 50% to 70% Moderate Intensity | > 70% High Intensity |
| 20 | < 90 | < 110 | 90 to 131 | > 131 |
| 25 | < 86 | < 107 | 86 to 128 | > 128 |
| 30 | < 83 | < 104 | 83 to 124 | > 124 |
| 35 | < 80 | < 100 | 80 to 121 | > 121 |
| 40 | < 76 | < 97 | 76 to 118 | > 118 |
| 45 | < 73 | < 93 | 73 to 114 | > 114 |
| 50 | < 69 | < 90 | 69 to 111 | > 111 |
| 55 | < 66 | < 87 | 66 to 107 | > 107 |
| 60 | < 63 | < 83 | 63 to 104 | > 104 |
| 65 | < 59 | < 80 | 59 to 101 | > 101 |
| 70 | < 56 | < 77 | 56 to 97 | > 97 |
| 75 | < 53 | < 73 | 53 to 94 | > 94 |
Low intensity run (<60 mins and <50% HR)
A low-intensity run is less than 60 minutes, with your heart rate staying below 50%.
You do not need to eat anything before running at low intensity. [3]
However, after your run, you’ll want to eat to refuel and repair your muscles.
The rest of your day should consist of 3 healthy meals with snacks higher in protein and ensuring you’re properly hydrated.
If running later in the day, make sure to wait at least 30 minutes after a snack or an hour after a meal.
- Eat 3 healthy meals during the day.
- Snacks higher in protein.
- Leave 30 mins after snack or 1 hour after meal before running.
- Stay hydrated during the day.
Eat 3 healthy meals a day
Your meals should contain a fist-size pile of complex carbs, a palm-size portion of protein, and unlimited salads or non-starchy vegetables.
Complex carbs allow the slow release of glucose into your bloodstream.[4]
Examples of complex carbs to eat
Your meals should contain a fist-size pile of complex carbs, a palm-size portion of protein, and unlimited salads or non-starchy vegetables.
Examples of protein to eat
Eat snacks high in protein
Snacks that are higher in protein will help rebuild your muscles and have also been shown to help with appetite control, keep you fuller for longer, and prevent cravings.[5]
Examples of snacks high in protein
