Morning Runs Made Easy: How to Properly Fuel Your Body

Last Updated on May 10, 2023 by Amanda Bowden

Fueling Your Morning Run: What to Eat Before Hitting the Trails

Whether you’re training for a race or just looking to stay fit, morning runs can be a great way to start your day. Running in the morning can make you feel more awake and energised for the rest of the day, helping you focus at work and feel more positive. But if you’re not fueling properly you may find yourself feeling sluggish or struggling to finish your run.

Starting your day with a healthy breakfast is not only important to give your body the energy it needs for your morning run, but it can also help set you up for a healthy day overall. If you skip breakfast it can lead to a dip in blood sugar levels, which can have the unfortunate consequence of leaving you feeling lethargic and irritable.

On the other hand, a balanced breakfast can help your body regulate its blood sugar levels. It can also improve cognitive function, and reduce your chances of getting chronic diseases like heart disease and type 2 diabetes.

So, make sure to prioritize a healthy breakfast, not only for the sake of your morning run, but also for your overall health and well-being!

What should I eat before a morning run?

Unfortunately there isn’t a single solution that fits everyone, as everybody’s body is different. However, there are some general rules you can follow to make sure you have enough energy to sustain you through your run.

To fuel properly it’s important to eat a combination of carbohydrates, protein, and healthy fats. Carbs provide your body with quick energy, while protein and fat help sustain that energy and keep you feeling full.

Here are some pre-run snack/light breakfast ideas:

 • Greek yogurt with fruit and granola.

 • A smoothie made with Greek yogurt, fruit, and spinach.

 • A smoothie made with protein powder, fruit, and nut butter.

 • Whole grain toast with hummus and sliced veggies.

 • A banana with a tablespoon of nut butter.

 • A small bowl of oatmeal, or porridge, with berries and mixed seeds.

 • A slice of toast with avocado and a poached egg.

Should you run on an empty stomach in the morning?

Running on an empty stomach (also known as “fasted cardio”) has become a popular trend in recent years, as some studies suggest that it may help you burn more fat during your workout, although this may only be true for men. If you’re new to running or have a history of low blood sugar, it’s probably best to eat something before your morning run to avoid feeling lightheaded or dizzy.

This study also found that participants who exercised fasted burned 70% more fat! However they enjoyed the exercise less and had lower motivation levels. Not ideal if you’re running for enjoyment.

If you’re an experienced runner and feel comfortable running on an empty stomach, it’s best to at least have a glass of water before hand. This will help keep your energy levels up and help prevent post-run headaches.

Looking to shed some pounds before your next race? Well, a recent study compared the effects of fasted and fed aerobic exercise on body composition in young women who were sticking to a low-calorie diet. The results are in, and both groups experienced significant weight and fat loss! What’s more, there was no significant difference between the two groups. So whether you’re a breakfast skipper or a breakfast lover, it looks like your body composition changes will be similar as long as you’re putting in the work with your aerobic exercise.

However, it’s clear more research is needed on this subject, as the results of these studies are contradictory! The best strategy is probably to run in a fasted state if it makes you feel good and is more convenient. However, if it makes you feel terrible, don’t feel bad about fueling up before your morning run.

What should you NOT eat before morning runs?

Some foods can lead to digestive issues or cramping during your run, so it’s best to avoid them beforehand, unless you have a very strong digestive system!

Here are some foods to skip:

 • High-fiber foods, like beans or raw vegetables.

 • Fatty or greasy foods, like bacon or fried eggs.

 • Spicy foods, which can cause heartburn or indigestion.

 • Dairy products, if you find them hard to digest.

• Coffee, if it gives you heartburn. Although some runners may benefit from caffeine before their run – if you’d like to know more read about the Benefits of Coffee for Runners.

• Sugary foods, like candy or soda, which can cause a quick spike in blood sugar, followed by a crash.

• Processed or fried foods, which are often high in salt, generally unhealth, and may lead to bloating or dehydration.

What should I eat 2 hours before running?

If you’re not running first thing in the morning and have time before your run, you can eat a more substantial breakfast. This will provide your body with the energy it needs to power through your workout.

Here are some satisfying breakfast ideas:

 • Oatmeal with sliced banana, cinnamon, and a spoonful of nut butter.

 • Scrambled eggs with whole grain toast and avocado.

 • A Smoothie bowl with frozen fruit, Greek yogurt, and granola.

 • Breakfast wrap with scrambled eggs, spinach, and salsa on a whole grain tortilla.

These options provide a good mix of carbohydrates, protein, and healthy fats to give you the right fuel to keep you energised.

How do you fuel a 5am run?

If you’re someone who likes to hit the pavement before the sun comes up, you may be wondering how to properly fuel your body for an early morning run.

Here are some tips:

• Eat a snack (like a banana or a handful of almonds) about 15-30 minutes before your run.

• Have a good drink of water as soon as you wake up to keep you hydrated, but don’t drink too much right before you run or you may find it sloshing around in your stomach.

• Avoid heavy meals or snacks that may make you feel sluggish, give you heartburn or digestive issues.

• Consider bringing a gel or energy chews with you to consume during your run if it’s longer than 45-60 minutes.

Is a banana good before a run?

Yes, a banana is a great option for a pre-run snack! Bananas are high in carbohydrates and potassium, which can help prevent cramping during your run. This study found bananas to be as good as a carbohydrate drink for sports performance.

Pair your banana with a tablespoon of nut butter for some healthy fat and protein.

Fuel Up, Feel Great: How to Fuel Your Body for Morning Runs

By properly fueling before your morning run, you can maximize your performance and feel great during and after your workout. Stick to whole, nutrient-dense foods and avoid processed or high-fat options that may lead to digestive issues. Experiment with different snacks and meals to work out what works best for you!