Pre-Training Snacks for Runners

Ever felt flat or as if you’ve hit a wall during a run, even if it’s not that long? Felt as if you’re not getting the most out of your training sessions?

Fuelling properly BEFORE a run can mean the difference between feeling strong and energised or sluggish and fatigued. Whether you’re in a training block for a race or just heading out for a casual run, what you put in your body beforehand plays a crucial role in not only how well you perform, but also how you recover.

I’d say about 80% of runners, no matter what their goals, training, current diet or body shape looks like, absolutely benefit from having a pre-training snack before heading for a run. The other 20% may not actually need to have anything, however, it’s important to know exactly when this situation may be.

Let’s break down why you may/may not need a pre-training snack...

Why you SHOULD have a pre-training snack (At least 80% of runners)

1. You’re a morning runner.

If you’re like most runners and are getting out there nice and early to get the km’s in, you’ll almost definitely benefit from a pre-training snack beforehand. Your last meal was dinner and your body has been fasting and focusing on recovery and repair overnight, so slightly topping up your glycogen (carb) stores before your early morning run and breakfast later on will not only improve your run but also your energy levels and productivity for the rest of the day.

2. You’re going on a long run

A lot of runners, especially if training for an event, will likely have some sort of long run, 1-2 times per week. If this run is going to be over ~60mins long, having a pre-training snack is so important. After around 60mins, your body’s glycogen stores will deplete and feelings of ‘hitting a wall’ can quickly emerge (e.g. slowed pace, fatigued legs, overall lethargy, wanting to walk back to the car). Topping these stores up as much as possible beforehand can delay this feeling.

3. Your session is intense (i.e. speedwork, intervals, hill repeats, going for a PB etc.)

Even though these sessions may not be as long as your long run, the aim is higher intensity. At higher intensities, your body favours higher usage of carbohydrates, meaning your stores can deplete much faster. Again, topping these stores up with a pre-training snack beforehand can delay this fatigue and help you hit those higher intensities

4. Your a runner who is prone to low blood sugar

Some runners are more prone to feeling dizzy or lightheaded during runs, especially if you’re just starting out on your running/fitness journey. If this sounds like you, having a small pre-training snack can help prevent these symptoms. Additionally, some runners may have diabetes which causes them to need to monitor their blood sugar levels more closely. In this case, a pre-training snack may help them get through a session without their sugar levels dropping dangerously low.

5. You’re a runner who prioritises performance and wants to improve

Even if you don’t technically meet any of the above criteria for needing a pre-training snack. If you’re a runner who wants to perform at their best and acquire the most training adaptations (i.e. strength and cardiovascular fitness) from each session, then a pre-training snack can definintely be worthwhile.

Why you MAY NOT need a pre-training snack

1. Your session/run is short (<60mins) and relatively easy/light.

Going for a walk, slow recovery trot or even hitting the gym for some yoga/pilates? You may not need to have a pre-training snack. As these are not as demanding sessions and are shorter in length, your glycogen stores are less likely to deplete as quickly and your body will use up more fat as fuel rather than carbs. Therefore, a pre-training snack may not be needed.

2. You’re not prioritising performance

If you’re not worried about feeling your best during a run or aren’t training for an event, you may decide to ditch the pre-training snack. I don’t know many runners who don’t prioritise performance though!

If you’ve decided you fit into the ~80% of runners who would benefit from a pre-training snack, here’s when , how much and what to eat...

When to eat your pre-training snack

30-60 Minutes Before a Run: A light snack with easily digestible carbohydrates is ideal.

1-2 Hours Before a Run: A slightly larger snack with some protein and fat can work well if you have more time to digest.

How much to eat?

A good guide is 0.5-1g of carbs per kg of bodyweight.

Example

a 70kg person would benefit from having 35-70g of carbohydrates in a pre-training snack.

What to Eat Before a Run

The best pre-run snacks are easy to digest carbohydrates, and are low in fat and fibre to minimise gut upset. Here are some great options based on the timing and amounts above:

30-60 Minutes Before a Run

• Banana (22-25g carbs)

• Toast with jam (30g carbs)

• 2 x fruit pouches (30g carbs)

• 2 x rice cakes with honey (20g carbs)

• 3 x dates (33g carbs)

• Sports drink (e.g. Gatorade) (36g carbs)

1-2 Hours Before a Run

• Oats with banana and a drizzle of honey (~50g carbs)

• Greek yogurt with granola (~40g carbs)

• Peanut butter toast with sliced banana (~55g carbs)

• Cereal with milk (~40g carbs)

• Rice or sweet potato with a small amount of lean protein (chicken, tofu, or egg) (~40g)

* Exact carbohydrate amount will depend on quantity consumed.

Final Tips

1. Experiment During Training: Everyone’s digestion and likes/dislikes are different. Training is the perfect time to trial what might work for you.

2. Avoid High-Fibre and High-Fat Foods: These can cause gut discomfort, especially before high-intensity runs.

3. Start small: If you’re new to pre-training snacks, I suggest starting quite small and working your way up to your desired amount, to prevent gut upset. This might mean even just a bite or 2 of a banana first, then building up to a full banana.