Why Eating Before Running Feels So Hard

Fuel and Flow with Jess
A Run Vault series on nutrition and hydration for performance

Fuel and Flow with Jess

For some runners, the hardest part of a long run or race is not the training, it is figuring out what to eat beforehand. You know your body needs energy, but sometimes the thought of food before a run feels impossible. Maybe your stomach churns at the idea of breakfast, you have forced down a banana only to regret it later, or you have skipped eating altogether because nothing sits right. If this sounds familiar, you are not alone. Pre run eating struggles are one of the most common hurdles runners face, especially before an early morning session or big race day.

So why is it so hard? Part of the challenge comes down to physiology. When you run, blood flow is redirected from your digestive system to your working muscles, making digestion feel uncomfortable. Add in an early alarm, pre race nerves, or choosing foods that are tough to digest, and suddenly fuelling can feel like a battle. The good news is that there are strategies you can use to make pre run fuelling easier on both your stomach and your mind.

Start small and simple

If eating solid foods feels overwhelming, start small and simple. Liquids are often easier to tolerate than solids, so juice, honey, a carb powder, or sports drink can be a gentle way to get some quick carbohydrates in.

Some runners do well with easily digestible snacks like white toast with honey, a rice cake, or low fibre fruits such as a banana or apple sauce. Think of it as giving your body a head start without overloading your gut.

Timing makes a difference

Timing also plays a big role. Ideally, eating two to three hours before a run gives your body time to digest and absorb fuel. But when your alarm goes off at 4am or 5am, that is not always realistic.

In those cases, even a small 100 to 200 calorie snack before heading out can make a difference. Toast, a crumpet, honey, a few dates, lollies, or an LCM bar all work well. You can also train your gut just like you train your legs, gradually introducing food before running so your body adapts over time.

Calm your stomach

If nausea or nerves make fuelling difficult, focus on foods that are low in fibre, fat, and protein, as they are gentler on your stomach. Avoid caffeine overload if you are sensitive to it, and aim to hydrate steadily throughout the morning rather than gulping down water right before your run.

Small tweaks like these can make a big difference in how settled your stomach feels.

When eating is not an option

On days when food is simply not possible, you still have options. Short and easy runs can sometimes be managed without fuel, but longer or harder sessions do require energy.

Liquid fuels such as sports drinks, gels, or electrolyte mixes can give your body quick access carbohydrates without the heaviness of solid foods. Aim to consume these roughly thirty minutes before your run.

Featured products for pre run fuelling

• Energy gels and liquid carbs
• Sports drinks and electrolyte mixes
• Easily digestible pre run fuel options

Find what works for you

The most important thing to remember is that fuelling is personal. What works for your training partner or friends at run club might not work for you, and that is okay.

Keeping a simple fuel journal, writing down what you ate, when you ate it, and how you felt, can help you spot patterns and build confidence in your own pre run routine.

Final message

With some trial and error, a few tweaks to timing and texture, and a little patience, you can find the approach that helps you feel energised, light, and ready to run.

Need help finding your pre run fuel?

If you struggle with eating before running, Jess can help you build a simple, personalised fuelling plan that fits your schedule, stomach, and training goals.

Book a sports nutrition chat with Jess

Book a chat today and feel confident heading into every run.