What to Eat for a Run: The Best Foods to Fuel Your Miles

From pre-run meals to mid-run snacks and post-run recovery, here’s how to fuel your body for better energy, endurance, and performance.

A good run starts long before your first stride—with how you fuel, train, prepare, and rest. Whether you’re chasing a personal best, tackling long distances, or heading out for your weekly 5K parkrun, running challenges your body in different ways.

There’s no one-size-fits-all diet for runners. Your nutritional needs depend on factors like distance, intensity, and personal preferences. While there’s no single perfect formula, understanding how to fuel your body before, during, and after your runs can make a world of difference in how you feel and perform.

If you’ve ever wondered what to eat before lacing up your shoes, how to stay energised mid-run, or what to reach for after you’ve completed your miles, you’re in the right place. We’ve got practical, easy-to-follow recommendations to help you get the most out of your runs.

Before Your Run

When it comes to fuelling your run, carbohydrates play a key role. They are the body’s preferred source of energy, supplying quick fuel and being stored as glycogen in your muscles and liver for use when you need it most. The harder you push, especially during high-intensity efforts, the faster these glycogen stores get used up, so it’s important to start your run with your glycogen stores fully topped up.

2-4 Hours Before

If possible, aim to eat a meal 2-4 hours before your run to give your body enough time to digest and convert the food into usable energy. A balanced pre-run meal should focus on carbohydrates, with a moderate amount of protein while keeping fat and fibre intake moderate, as these can take longer to digest. Too much fat can slow gastric emptying, potentially leading to discomfort during your run.

Note: Some people may prefer eating earlier, depending on personal digestion and comfort. It’s all about finding what works best for you.

5 Pre-Run Meal Options:

🥣 Porridge with fruit and a spoonful of nut butter
🥯 Bagel with hummus and cucumber or avocado
🥔 Jacket potato with toppings (baked beans, cheese, or tuna)
🍜 Tofu stir-fry with rice or noodles
✅ For a quick and convenient option, try Huel Black Edition Ready-to-drink

1 Hour Before

If you’re eating less than an hour before your run, choose a quick, easily digestible snack rich in simple carbohydrates. For a quick energy boost, opt for simple sugars that convert into energy rapidly. It’s best to limit high-fibre foods right before you run, as fibre can slow digestion and may contribute to gut discomfort during exercise—commonly referred to as ‘runner’s gut’.

5 Pre-Run Snack Options:

🍌 A banana
🍞 White toast or rice cakes with honey or jam
🍇 A handful of dried fruit, such as raisins, dates, or apricots
✅ A flapjack or oat bar
🍬 A handful of jelly sweets

Morning Runs

For early morning runs, you may prefer running on an empty stomach, which is generally fine if you’re doing an easy-paced run or a session lasting under an hour. A carb-rich meal the night before helps keep glycogen levels up. Since there’s little time for a full meal in the morning, a light, easily digestible snack can be a great option. You might also consider saving more intense sessions for later in the day after you’ve had time for a proper meal.

During Your Run

For longer runs (over an hour), your body starts tapping into its glycogen stores, which can impact your energy levels. Your fuelling strategy will depend on your run's duration and intensity. As a general guide, start refuelling after 30-45 minutes, then continue at consistent intervals, such as every 20 minutes. For runs lasting 90 minutes or more, aim to consume 30-60g of carbohydrates per hour to keep your energy up and avoid hitting the wall.

Finding the right approach may take some trial and error, so experiment with different strategies. Below are some snack options that contain 30g or 60g of carbohydrates.

After Your Run

Post-run nutrition is essential for recovery and performance. What you eat and drink after a run impacts how well your body recovers. Focus on the 3Rs: ✅ Rehydrate with fluids.
✅ Refuel with carbohydrates to replenish glycogen.
✅ Repair with protein to support muscle recovery.

5 Post-Run Options:

🥚 Scrambled eggs or tofu on toast
🥑 Hummus and avocado sandwich
🥣 Greek yoghurt with granola and berries
🍝 Roasted vegetable & chickpea pasta salad
🥤 Make a smoothie with protein powder, such as Huel Complete Protein

Race Day Tip:

Focus on your nutrition not just the day before or the morning of the race, but throughout race week. Use training runs to test your fuelling strategy—race day isn’t the best time to try something new!

Key Takeaway

What works for one runner might not work for another—everyone’s body responds differently. Finding the right fuelling strategy often takes trial and error. While pre-run nutrition is important, your overall daily intake also plays a key role in keeping you properly fuelled. Whether you’re a seasoned runner or just starting, the right nutrition can make a big difference in your performance, recovery, and overall running experience—because feeling good on your runs matters, too!

Words: Jessica Stansfield, RNutr, Nutrition Manager