Some Pre-Run Eating Basics

A recent incident reminded me that what you eat and when you eat it can have a big impact on the quality of your runs. Also, you want to be well hydrated before your run, but if you're a morning runner, you don't want to overdo it or the gastrocolic reflex (see this post) will force you to visit the toilet while you're on your run.

This post focuses on pre-run eating. In general, there are few sensations more disconcerting for a runner than that burning and churning as you're trying to crank out a hard interval and your last meal is rebelling. I find these guidelines to be helpful:
• Fatty Foods - at least 4 hours prior
• Spicy Foods - at least 4 hours prior
• Most other foods - 1½ - 2 hours prior

In the final 90 minutes before a run, limit your intake to very small amounts of fruit, or high-carb snacks. Beverages are usually fine, but I find that too much salt can cause me trouble. I understand that some others have the same problem with sugar. If you have these problems, be sure to drink copiously to keep their concentration in your stomach low.