Breakfast: what to eat before a run?

What to eat before a run? You have marked your run on the calendar: 10 km, half-marathon, marathon, trail… You train, you follow your training plan Campus, but a question always comes up as the big day approaches: what do we eat before a run? What breakfast on race day? And above all, how to avoid mistakes that drag down your performance or give you a stomach ache from the 5th kilometer?

 Whether you're a beginner or an experienced runner, properly managing your meal before a run is as important as your training. And it starts well before the morning of the event!

In this article, we break down pre-run nutrition, the foods to prioritize, those to avoid, and we offer you concrete examples of pre-run menus. Let’s go!

Without making a big deal out of it, your diet the night before a run is important. The goal? Fill your glycogen reserves without disturbing your digestion. We rely on flat dishes, rich in well-tolerated carbohydrates such as pasta, rice or semolina, accompanied by lean proteins (chicken, tofu, fish) and cooked vegetables easy to digest. 

We avoid everything that is too fatty, spicy, high in fiber or new for you (the newness test, that will be for another time!). And of course, we properly hydrate, by drinking water regularly throughout the day.

And if you want to know more about pre-race meals, we invite you to discover this article.

The answer depends on when you run and the duration/intensity of your effort. We distinguish two cases: training runs, and the meal before an official run.

Timing: ideally 2 hours 30 minutes to 3 hours 30 minutes before departure, depending on your digestion and comfort.
Goal: optimize your glycogen reserves (your body's energy stores), without disturbing your digestion.

I haven't mentioned the “oat flakes” that are gaining popularity but be careful: not everyone necessarily digests them well. Indeed, they are still a source of fiber, which is not always ideal for your digestive system.

Discover adapted breakfast ideas.

Here are some solutions, if you still want to get some sleep on Sunday morning, which we understand very well! 

Less than 1 hour 30 minutes before: opt for a digestible snack. For example: 

Between 2 hours and 3 hours before:

In both configurations, we will try to avoid butter, pastries, too fatty foods, too much animal protein, or dried fruits / oily seeds that are difficult to digest.

Be careful, this doesn't mean you should never test your pre-run breakfast! You must imperatively test the first configuration (which concerns official runs) at least twice in your preparation before a long run. 

It's just to test that everything is OK, well-digested, well-tolerated, and that the timing is right.

You never have breakfast in the morning? Don't panic, you're not forced to push yourself on race day. But it's essential to train your digestive system to handle breakfast if you're aiming for a long or intense run. 

Start gradually incorporating an easy-to-digest snack into your training. An applesauce, an energy drink, a slice of bread with a bit of honey... The goal is to get your body used to functioning with an intake before exercise. 

And if you really don't want to eat anything, at least make sure to hydrate well and have eaten a meal rich in carbohydrates the night before. Without fuel, it's hard to go the distance!

Your hydration starts as soon as you wake up (I'd even say it started the day before!), not at the 5th kilometer aid station! On the morning of the run, remember to drink gradually and regularly between 300 and 600 milliliters of water or slightly sweetened drink, spread between waking up and the start. The idea is to hydrate without overloading your bladder, so go with small sips. 

You can also opt for a waiting drink, to be consumed in the hour preceding the start, especially if your breakfast was more than 2 hours earlier. This drink can perfectly be the same as your race-time drink. It helps maintain your energy level. And above all, it prevents you from starting dehydrated!

There is no obligation to consume a waiting drink.

You've probably understood: eating well before the run, is a real boost for your energy, your digestive comfort, and your performance. Whether you’re a fan of a hearty breakfast or a more minimalist format, the important thing is to find what suits you by testing during training. 

Simple foods, controlled hydration, solid organization: with all this, you put all the odds in your favor to enjoy yourself right from the starting line. So don’t wait for race day to experiment, and make your diet an ally with every stride!