What to Eat Before a Run | Simple Fuelling Tips for Every Distance

Nutrition before a run doesn’t need to be complicated — but let’s be honest, most runners have overthought it at least once. One minute you’re Googling “what to eat before a 10K,” and next thing you know, you’re comparing beetroot shots and trying to time your banana perfectly.

We get it — and we’re here to make it simpler.

Whether you’re heading out for a short jog, a long training run, or a race, this guide breaks down what to eat, when to eat it, and why it matters.

Timing Matters: When to Eat Before a Run

Here’s a rule of thumb:

• Big meal? Eat it 3–4 hours before your run
• Small snack? Eat it 30–60 minutes before your run

The closer you are to heading out the door, the lighter and more digestible your fuel should be. Think quick carbs, easy on the fibre, low fat, and nothing new.

What to Eat Before a Run — by Distance

Short Runs (under 5K / 30 minutes)

You probably don’t need much — or anything — especially if you’ve eaten recently.

Options:

• Small banana or piece of toast (30–60 mins before)
• Prerun formula (15 mins before)
• Or, run fasted if you feel good doing so

Tip: Stay hydrated. Even short runs suffer when you’re under-fuelled or under-watered.

Mid-Distance Runs (5K–10K)

You’ll want some fuel to support energy — especially if you're pushing pace or running after a long break between meals.

Options:

• White bagel with honey or peanut butter
• Low-fibre cereal with milk (1–2 hrs before)
• Prerun formula (15 mins before)

Avoid: High-fat foods, heavy dairy, or fibrous fruit close to running.

Long Runs (10 miles+ / 75+ minutes)

This is where fuel and hydration really matter. Your muscles need glycogen (stored carbs), and if you’re under-fuelled, you’ll feel it.

Options (2–3 hrs before):

• Porridge with banana + maple syrup
• White rice and chicken breast
• Bagel + jam + a hydration drink

15 mins before:

• A simple drink with electrolytes & caffeine (Prerun)

Hydrate well the day before and include a little salt in your food — it helps you retain the fluids you need.

Race Day (Half or Full Marathon)

This is not the time to experiment — stick with what you know. Follow your long run routine and time your meals smartly.

Day before:

• Carb-rich meals with moderate salt
• Stay off your feet
• Hydrate consistently

Morning of:

• Carb-rich breakfast 3–4 hours before
• Small top-up snack or drink 30–60 minutes before
• Electrolytes matter more than people think
• Prerun (15 mins before)

A Word on Supplements

Pre-workouts aren’t just for the gym crowd. Runners can benefit massively from:

• Creatine (for recovery + strength)
• Caffeine (for focus and endurance)
• Electrolytes (to maintain hydration balance)
• Beetroot extract (for blood flow and oxygen delivery)

At Prerun, we’ve combined all of these into one formula — specifically designed for runners who want a clear, clean performance boost before they move.

Coming soon. Built for real-world performance.