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What do you eat before going for a run?

What do you eat before going for a run?

Have you been on a run and run out of energy? Maybe you've got halfway through your run and felt like you could just call a taxi and cheat. We've all been there! 

So what do you eat before you set out on a run? Different foods work for different people, so we reached out to the running community to listen to what regular runners up and down the country eat before they head out and this is what they came back with:

Peanut butter

Peanut butter is a big favourite with a lot of runners. It's a good source of energy that is released slowly making it perfect for running. It's also rich in nutrients which can contribute to overall health and well-being. 

Whether it's on a bagel with blueberries on top or alongside jam on toast, give it a try before your next run.


An easy source of energy is a banana. These are easily digestible making them a quick energy source and they are full of nutrients which contribute to overall health and can support various bodily functions, including energy metabolism.

Protein Oat Bites

Eating protein oat bars before a run can provide a balanced combination of carbohydrates, protein, and other nutrients, offering several potential benefits for runners.

These include sustained energy throughout your run and support muscle health during exercise, especially for longer runs or intense training sessions.

Including protein in your pre-run snack can contribute to the recovery process post-exercise which helps the body recover and get ready for your next run!

Toast and Coffee

Coffee is a poplar choice thanks to its caffeine content. 

Caffeine is a natural stimulant that can help improve mental alertness and focus. This can be beneficial for runners, especially if you are running early in the morning or after a period of rest.

Our favourite fact is that some studies suggest that caffeine can reduce the perception of effort during exercise. This means that you may feel like you're exerting less effort, which could contribute to better performance and endurance!

If you decide to use coffee as a pre-run beverage, it's recommended to consume it about 30-60 minutes before your run to allow time for the caffeine to take effect.

Malt Loaf Bars

Individual malt loaf bars are one of our favourites to have before a run. 

Malt loaf is rich in carbohydrates, providing a quick and easily accessible source of energy which is also slow releasing.

Malt loaf is generally low in fat, which can help prevent digestive discomfort during the run. Fat takes longer to digest, and consuming a low-fat snack before a run is often recommended to avoid any potential GI issues.

The sweet and dense nature of malt loaf can make it an enjoyable and palatable option for many people. Having a pre-run snack that you enjoy can positively impact your overall running experience!

Hot Cross Buns

Now hot cross buns aren't the most effective pre run snack but it is important to eat something you enjoy so this is an option!

Hot cross buns contain carbohydrates which are the body's primary and preferred source of energy, making them important for fuelling your run.

As with any advice on what to eat before, during and after your run, every runner is different and it's important to find what works for you. Feel free to try an option that sounds palatable for you and then build on that as you run more.

Additionally, staying hydrated by drinking water alongside your pre-run snack is important for optimal performance!

If you want to put forward your favourite pre run snack, then DM us over on social media or drop us an email to

Craig, Matt & Martin

Team Runr.

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