Pre-run foods come in all forms, considering it’s such a personal choice, but these Role Mothers can tell you what works for them. If you’re looking to change up your power meal or or just starting out and wondering what to eat before running, take a few notes here:
Melissa, the marathoner
My workouts are usually morning time, so breakfast-type foods are my normal pre-run choice. Usually it’s a small cup of juice, a little coffee, then a carb like half a large bagel, toast slices, or an English muffin, and I always top them with some type of protein, like a natural nut butter or ricotta or cottage cheese–maybe a few banana slices on top.
Ashley, the beginner
I read an article when I first started running that said to treat every long run as a practice for race day. I took this literally and eat the same toast, Dave’s Killer Bread (for all the Costco lovers out there) and one packet of GU chews before I head out.
Tania, the sputterer
My pre-workout/pre-run meal in the mornings includes a bagel with cream cheese (peanut butter for a really long run), a banana, and Nuun to drink. If it’s an afternoon workout, I’ll usually have a protein bar or a piece of fruit. I can’t have anything really heavy or I feel sluggish or will get cramps.
Pam, the grandmother
I usually workout in the morning and my Lupus medications need to be taken with food. So I always eat breakfast. I have three favorites.
1. Steel cut oats with chia seeds, honey, and raisins or fresh berries when in season. Actually had this before my last 5K race.
2. I love Wolferman’s English muffins! I’ll have one with locally sourced honey and my son, Rob’s, homemade vanilla almond butter! So yummy!
3. Pumpkin whole wheat waffles. I make a big batch and freeze some for later.
And always coffee!!!!!
Sarah, the triathlete
Before a race or a big workout, I make sure to eat something that’ll give me a boost of energy, but won’t weigh me down. I typically go for a healthy mix of protein and carbs. After much trial and error, I’ve discovered that a simple banana, plus whole-wheat toast or a bagel with peanut butter is the best combo for me. If I need caffeine, I’ll have a small cup of coffee or I may also take a caffeinated gel about 15 minutes before the workout/race. And sipping plenty of water is key, too.
Nicole, the regular runner
I like to run on an empty stomach, and since I typically run first thing in the morning it’s easier to pull off a “no food” practice. Sometimes I’ll have a cup of hot herbal tea beforehand to face the winter chill. If I’m going to a Barre or Pilates class, I’ll grab a protein bar and some tea before I head out.
Tell us: What’s your recipe for success? What gets you moving and keeps you going?
Coffee with half and half- and for longer runs I throw in a Stinger gel or two or eat half a banana. Can’t do the heavy carbs before a run…i.e. bagels….but I love them when I return!
I hace a finicky stomach, so for 30-45 minute runs I’ll suck down a Shine Organics ‘grown-up’ fruit purée pouch. If over 45 min, I add a Honey Stinger Waffle to it.
Cereal with orange juice. If below 55*, coffee with splash of milk to warm up insides
If I am up early enough, toast or English muffin w/ a little jelly. For most of my long runs, Honey Stinger gummies. And coffee, always coffee, w/ half and half and honey or maple syrup. I have no idea why coffee doesn’t bother my stomach, when eating in general does.
I usually do 2-3 shorter runs first thing in the morning during the week . I’ll eat maybe 1/2 banana if I eat anything. More often than not I don’t eat anything. Longer runs on the weekends – it sounds funny but I’ve had great success eating 1-2 eggs, a piece of toast and 1/2 banana about 30-45 minutes before I run. Oh, and coffee :)
I’m an early morning runner and since I work full-time, I have to get up and out the door quickly for my run. I fix my nuun the night before (I like to dilute one tab into 24 oz water) and will sip 6-8 oz and eat 1/2 a Honey Stinger waffle. I’m out the door 10 min later. I don’t change my routine for long runs, but before races when I’ll be up a while before I run, I’ll have black coffee, an English muffin with nut butter and half a banana 2 hrs pre-race (and nuun!), then 1/2 Honey Stinger 15 min pre-race.
I’d love to see your recipe for the whole wheat pumpkin waffles!!! Those look yummy, and I love that they’re freezer-friendly :)
Who are all these people who can eat peanut butter before running? I adore peanut butter, maybe too much, but I’ve always been mystified by all the recommendations to eat it pre-run. The high fat content gives me cramps so I just eat it on non-running days or after a run.
I run in the early morning…. 5:15 am…. So on my way to meet my running group I sip on coffee and have 1/2 Lara Bar or a GU Gel…..Then after the run have water, coffee, and the rest of the Lara Bar… I seem to have breakfast on the go in the car most mornings.
For shorter runs, I do one cup of chocolate almond milk an a picky bar; for longer runs I do a bowl of cereal with almond milk
For short runs (under 9 miles) I usually do in the afternoons, so I eat a regular lunch (salad with some veggies and lean protein) about 2-3 hours before. Then I will have a pre-workout energy drink about 15 minutes before my run. On longer weekend runs and race days, I always have the same routine. Wake up, one coffee. Oats made with almond milk, an apple, cinnamon, walnuts, and greek yogurt. One more coffee. And water. Plenty of water. This must be at least 90 minutes before starting my run.