Good Foods to Eat Before a Morning Run

Morning runs present a challenge for your eating and fueling habits. Running on an empty stomach may leave you without the energy you need to perform well. Eating right before you run or eating too can cause nausea or digestive issues. Eat at least an hour before your run. Experiment with the timing, types of food and serving sizes to find the best pre-run breakfast for you.

Banana

A banana offers a quick food option that is easy to digest before a morning run. Bananas supply carbohydrates, magnesium and potassium that are beneficial to runners; the carbs supply energy, while the potassium and magnesium work against cramping and replace what is lost through sweat. The high water content of fruit also helps with hydration.

Bagel and Peanut Butter

A whole-grain bagel is a source of carbohydrates that works well as a pre-run food. A thin layer of peanut butter on top gives you some protein to help you feel full. Go easy on the butter; too much fat can cause digestive problems. Try jelly if you have a difficult time digesting the peanut butter. You can also try whole-grain bread or an English muffin for variety.

Oatmeal

Oatmeal is a healthy breakfast food to fuel your morning run, providing carbohydrates and protein. Sweeten the oatmeal lightly to keep it healthy. Adding fruit such as berries or bananas adds sweetness and additional flavor. To save time, cook a large batch of oatmeal ahead of time. A quick reheat in the microwave allows you to eat your pre-run meal so you can get out the door faster.

Yogurt

All yogurt contains protein, but Greek yogurt contains more than regular. This pre-run snack option also supplies the body with carbohydrates. Mix plain yogurt with fresh fruit for a healthy option. You can also blend the yogurt with frozen fruit and a small amount of fruit juice to make yourself a breakfast smoothie.

Fluids

Hydration is an essential component to preparing for any run. Drink plenty of water the day before your morning run to hydrate the body. Continue drinking water until your run and during it to keep your hydration levels up. Fruit juice mixed with water or a sports drink is another fluid option. Consider the length of your run to make sure you don't drink an excess of calories you won't need.