Keep it simple
Choose a small, familiar carbohydrate source. This is a top-up, not a full meal.
Free pre-run fuel calculator
Pre-run fuel, made practical.
Work out what to eat before your run with a practical carbohydrate range and familiar food ideas that fit your timing.
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Build your fuel plan Your next run
Build a practical starting plan.
This gives a range, not a rigid prescription. Test familiar food in training.
Why timing changes the answer
More time allows a more complete meal.
Closer to a run, smaller and easier-to-digest carbohydrate choices are usually more practical. Personal tolerance still matters.
Build a useful snack
Use more carbohydrate while keeping very high fat and fibre lower if your stomach is sensitive.
Eat a normal meal
Include carbohydrate, some protein and familiar fluid, then add a small top-up later if useful.
Evidence and limits
A practical starting point, not a fixed meal plan.
Sports-nutrition guidance allows a wide carbohydrate range before prolonged exercise. The calculator gives a gentler practical range and prioritises individual tolerance, familiar foods and the demands of the session.
- Nutrition and Athletic Performance position statement
- Carbohydrates for training and competition
- Pre-exercise nutrition review
- Exercise and fluid replacement position stand
General education only. Medical conditions, allergies, eating disorders, pregnancy and individual clinical needs require personalised professional advice.
Useful questions
Pre-run fuel questions
Do I need to eat before every run?
Not every short easy run requires a special snack. Your last meal, run duration, intensity, personal goals and how you feel all matter. Longer or harder sessions usually benefit more from planned carbohydrate availability.
How much carbohydrate should I eat before running?
Formal guidance spans roughly 1 to 4 grams per kilogram in the 1 to 4 hours before prolonged exercise. The useful amount depends on timing, session demands and tolerance, so the calculator gives a more practical starting range.
What should I eat 30 minutes before a run?
A small familiar carbohydrate source such as a banana, toast with jam, a small sports drink or a few chews can be practical. Keep portions modest, especially if your stomach is sensitive.
Should I avoid fibre and fat before running?
You do not need to remove them completely. Larger amounts can slow digestion or worsen symptoms for some runners, so adjust the meal size and composition according to your own tolerance and practise before race day.