When it comes to long runs, what you eat beforehand can make or break your performance. Imagine your body as a car—without enough fuel in the tank, you’re not getting very far! Whether you’re an avid ROCUP 5k runner tackling your first 10K or a seasoned marathoner, dialling in your pre-run nutrition can help you run stronger and longer.
Here’s how to fuel up like a champ.

1. Timing Is Everything ⏰

When you eat matters almost as much as what you eat.

3–4 hours before your run: This is your big meal window. Go for a balanced plate of carbs, protein, and a little fat. Think oatmeal with banana and peanut butter or a chicken sandwich with some fruit on the side.
30–60 minutes before your run: Grab a quick, easily digestible snack. A banana, energy bar, or a slice of toast with honey works great.
Pro tip: Avoid eating anything heavy or super fibrous right before your run (sorry, broccoli)—it could lead to tummy troubles.

2. Carbs Are Your Best Friend 🍞🍌

Carbohydrates are the VIP of pre-run nutrition. They’re your body’s go-to energy source for long runs.

For beginners: Stick to simple, familiar carbs like bread, rice, or fruit. You don’t need to carb-load for a short long run (anything under 90 minutes), but don’t skip carbs altogether!
For experienced runners: If you’re running 90+ minutes, consider slightly upping your carb intake the day before and the morning of your run.
3. Don’t Forget About Hydration 💧

Hydration starts well before your run.

A few hours before: Sip water consistently.
Right before: About 15–30 minutes before heading out, have 200–300ml of water or a drink with electrolytes to keep your levels topped up.
Pro tip: Avoid chugging gallons right before you run—it’s not fun carrying a sloshing stomach for miles!

4. Caffeine for the Win (Optional) ☕

Caffeine is a popular pre-run boost for a reason. It can increase alertness, improve focus, and even enhance endurance. If you’re used to it, a cup of coffee or a caffeinated gel 30–60 minutes before your run might give you that extra edge.

5. Practice Makes Perfect 🏋️‍♂️

Never try new foods or drinks on race day or an important long run. Use training runs to experiment and figure out what works best for your stomach and energy levels.

Sample Pre-Run Meal Plan 📝

Here’s an example of what your pre-run nutrition might look like for a morning run:

3 hours before: A bowl of oatmeal with honey and sliced banana, plus a glass of water.
30 minutes before: A slice of toast with peanut butter or a small energy bar, and a few sips of water or an electrolyte drink.
If you’re running later in the day, adjust this based on your meal times.

Quick Recap: Pre-Run Nutrition Basics

Eat early: A balanced meal 3–4 hours before and a light snack closer to your run.
Carb up: Prioritize easy-to-digest carbs for energy.
Hydrate: Start hydrating a few hours before and sip water or electrolytes pre-run.
Test your plan: Use training runs to fine-tune your nutrition strategy.
The Bottom Line: Fuel Right, Run Strong 🥇

Pre-run nutrition isn’t rocket science, but it does take a little planning. Fuelling your body properly can make your long runs feel smoother and more enjoyable. So, grab those carbs, stay hydrated, and hit the road with confidence!