Health & Body
Pre-Run Fuel Finder
Tell us when you are running, how far, and how hard - and we will recommend the best pre-run foods from our database of 48 runner-friendly foods.
These recommendations are general guidance based on sports nutrition principles. Individual tolerance varies - always test new foods in training, not on race day.
Fuel your run with the right nutrition
Popular pre-run choices for runners.
How the Pre-Run Fuel Finder works
The tool scores 48 foods from our Nutrient Bible based on your run timing, duration, intensity, and stomach sensitivity. Foods are ranked by carbohydrate density, glycaemic index suitability, and digestibility.
Frequently asked questions
What should I eat before a run?
It depends on timing. 2-3 hours before: a carb-rich meal like oats or pasta. 30-60 minutes before: a light snack like a banana or toast.
Should I eat before a morning run?
For easy runs under 60 minutes, running fasted is fine. For harder sessions, a small snack 30-60 minutes before helps.
What foods should I avoid before running?
Avoid high-fibre foods, high-fat foods, and large portions close to your run.