What do you eat before you run?

[OneForTheRoadThen]

I get so confused with all the conflicting advice over what to eat to help fuel your run - particularly if you want to burn fat. I'm a fairly new runner so it would be good to hear from more experienced runners.

I eat a bowl of porridge made with almond milk and a spoonful of PB2 about 2 hours before.

What do you eat? TIA

Casual runner here but if I go first thing in the morning then nothing. I don't change what/ when I eat if I was to go in the afternoon but I would wait a few hours after I last ate. Probably not helpful!

I prefer to run early and on an empty stomach. If I go later it's a faff to have eaten enough to not get wobbly but have left at least 2 hours so I don't get a stitch! Mind you, I don't do more than 5k so my fat stores aren't under too much pressure...

Thanks both! Interesting that you both run on empty stomachs. I might give that a try. I'm just worried I'll feel all wobbly but it's not the end of the world if I have to stop!

@Barmbraic haha my fat stores aren't being challenged much by my running atm but I live in hope

I also fun fasted. I was worried at first but actually find it much better.

Empty stomach here too as I run first thing, but I’m not doing huge distances, certainly no more than 10k.

I run in the morning so don’t eat anything. I’ve had a cuppa and some water.

I do up to 10 miles on an empty stomach and feel fine.

Tried running a short one once about 1.5 hours after some porridge and thought I was going to puke 🤢

Empty for me as well. I find any exercise harder when I've eaten. I do 5 to 10 K.

Nothing if running in the morning, otherwise run a few hours after eating.

Half marathon on an empty stomach is no problem.

The inevitable banana.

At least an hour after eating for me. I do sometimes have an energy gel (as they are digestible for me) for quick energy if I'm planning a "fast" (ie fast for me, objectively slower than many people's steady) run and didn't get up in time for breakfast far enough in advance...

Nothing for me, as long as it's less than 10km / about an hour.

Once running 1.5 hours+, I benefit from eating a little beforehand & take cereal bars.

I also go running early and after just a cup of coffee. When I get back I'll have some fruit and a big drink to keep me going until an early lunch. I only do about 5k though.

Same as salty, 5k morning run, no food, just a coffee beforehand.

Thanks everyone that's pretty unanimous! I'm going to give it a go on Saturday morning

Interesting how many have coffee or tea before a run. I can't even have a sip of water or I get a stitch.

I run on empty, even up to midday, I think I'd vomit if I'd eaten anything within a good few hours.

Weird about the stitch @Barmbraic - C25K recommends drinking water before you head out to avoid a stitch. Also not holding your stomach in as you run (i.e. push your tummy out with each out breath).
I usually have about 200ml of water before I head out and I've had one stitch since start of August.

Same as above, I go first thing after a small black coffee, if I go later in day after eating I always feel crap/am much slower

Run fasted or when my breakfast / meal has settled (after about an hour). I just eat usual food. Every food group. Breakfast is eggs on toast. Lunch is often small portion of leftover dinner. If you run slowish, at a speed you are not pushing yourself the body adapt to utilising body fat for energy more efficiently. Look up MAF training regarding this. Speed will increase naturally, though, as your body becomes stronger and more proficient and everything is easier.

I can run in the morning up to 7 miles without needing to eat beforehand. Over 7 miles I usually have peanut butter on toast, plus a banana if I’m running further than a half marathon. I also drink a pint of water whether I am eating or not.
If I run in the evening, I’ll eat as normal and then have a banana about 90 minutes before my run. If I feel I need it, or will be running hard, I have a few jelly babies (2 or 3) just before I start or put them in my pocket in case I need them for a sugar boost.

I normally run fasted in the morning, although l'll have a pint of water first thing and sometimes a coffee. The odd occasion I go later in the day I have to leave it at least 2/3 hours after food

Same as @pomegranatefizz I prefer to run fasted in the morning - will always have a coffee though. If I’m doing longer than 10k I’ll cram down a bit of cheese.

Later in the day I will leave it a couple of hours between eating and running, just for comfort. I used to be slower running later in the day but after doing it for a while I’ve adapted.

Crisps!
In all seriousness, the salt (sweat) and starch is a good combo. I often run 4-8 miles.

I can do shorter distances on empty if its early enough, but if I set off too late I can feel the energy drain part-way through.

I also only have a coffee and a 300ml glass or water. I only run 5k a day though so some people on here put me to shame!

I always have a pint of water, a black coffee and a banana

Usually run very early too and on an empty stomach. Now that I am pregnant I still run early, but I have a slice of rye bread with peanut butter and half a banana.