How To Fuel Your Morning Runs

As tempting as it is to chug down a coffee and go straight to hitting the pavement, putting some thought into how you fuel pre-run can go a long way to support your performance.

A superhero pair of running shoes won’t cut it if there’s no fuel in the tank. You want to feel satisfied, not starved or stuffed and because everybody (and every body) is different, there’s no one size fits all scenario.

Your body has tricky time of multi-tasking between exercise and digestion - eat unwisely and it'll feel like you have a stomach full of tiny echidnas on a roller coaster.

What to eat (and not eat)

As your body diverts energy away from digestive processes to the immediate task of running, your food choices can make the difference between a breezy sweat sesh and desperately finding a cosy spot in the bushes to do your business.

High carbs, moderate protein, low fibre and low fat. That's the basics when it comes to what you should be looking for in a pre-run snack/meal.

Normally we're all for consuming nutrient-dense, high fibre complex carbs including wholegrain bread, brown rice and legumes. However, carbs eaten in a more natural state take increased effort by your digestive system to break down, making them a risky choice pre-run.

Simple carbs like white bread or white rice despite being less wholesome are a safe bet. Being refined makes them easily digested, providing a fast source of energy to give your guts a break and avoid gastrointestinal distress on your runs.

Just don’t skip the crazy-good, body-loving fibre at any other time of the day and know your body - if you can eat complex carbs pre-run without an upset tummy, go for it.

Running is a constant process of muscle breakdown and recovery, which is where protein comes in – it’s essential for muscle repair and keeps you satisfied for longer.

Lean proteins provide a more readily digestible source compared to high fat options, but protein in excess can lead to fatigue and cramping.

A 3:1 or 4:1 ratio of carbs to protein is spot on for most runners.

Skip the brekkie donut

No, we totally didn’t take a bite out of this yummy donut and get sprinkles everywhere – that’s just crazy talk.

Foods high in saturated fats like donuts, burgers and bacon slow down digestion and may cause a heavy, sluggish feeling in your stomach - not to mention the drama of throwing them back up on the sidewalk!

Rainbow-coloured cereals and other sugary snacks are also a no-go, causing a spike in blood sugar that will quickly crash, leaving you deflated and zoned out.

If you're addicted to the snooze button and want to catch as many Zzzs as you can like this super cute kitten, you may need a quick, easily digestible snack to give you some pep.

Keep it light and avoid large meals that will leave you feeling stuffed too close to hitting foot to pavement, and stay clear of dairy or higher fibre options if these don’t agree with your guts.

Try out these quick fix snacks before your run - you can catch up on a fuller recovery brekkie post-run if needed.

Peanut/almond butter on white toast/bagel: Boost your energy with nut butter that keeps you satisfied with its protein content, while the white toast/bagel provides a simple, fast energy source.

Energy bars: Perfect as a quick snack or on the go. Many are designed specifically for a workout pick-me-up. Opt for those with natural ingredients and no hidden nasties like Clif or Blue Dinosaur.

Orange: A source of hydration that’s bursting with vitamin C goodness, and can be eaten comfortably 15 – 30 mins pre-run.

Half or whole banana with nut butter: Loaded with carbs and potassium. Potassium is lost in sweat and reduces muscles cramps, so this is a good one to have on hand.

Small trail mix/serving of nuts: Read how awesome nuts are here.

Smoothie: Whip up a hydrating goodie with frozen berries, low-fat yogurt and other tasty, nutritious ingredients. They’re great for runners that struggle keeping down whole foods but still need the glycogen top up. Go green for Hulk-like super powers.

Small low-fat yoghurt with berries: Yoghurt contains calcium for bone strength and provides a blend of carbs and protein to fuel your working muscles.

Oat and yoghurt brekkie muffin: Who doesn’t love a homemade muffin that provides oaty-goodness in a pinch? Oats are filling and are high in vitamins and minerals.

Hummus with plain crackers, carrot or celery sticks: Hummus… is there anything it can’t do? You might feel weird eating it so early in the morning but don’t – it’s full of wholesome chickpeas and offers a source of carbs, protein and fibre.

Got Time?

If you're one of those unicorns who's got time, you can eat a light to full meal to fuel longer runs or more intense sweat sessions.

Given that you have sufficient time to eat and comfortably digest before lacing up (at least 90 minutes), you may be able to tolerate a greater amount of fibre, but be sure to put this on trial before race day.

Why not try...

Egg and avocado brekkie burrito: Egg keeps you satisfied with the protein content and avocados are high in potassium, antioxidants and key vitamins for runners.

Sweet potato or banana pancakes: Rich in vitamins and antioxidants, sweet potatoes and bananas are a nutritious source of carbs for a healthier spin on a fave brekkie option.

Quinoa brekkie bowl with pumpkin/banana/berries/nuts: Quinoa is a versatile superfood and weight-loss friendly source of carbs and protein.

Wholegrain toast with nut butter: Fibre rich wholegrains with a punch of protein.

Muesli with chopped nuts and skim milk: Muesli provides a source of slow-burning energy to keep you satisfied and energised for the long haul and nuts provide a crunch of protein.

Low-fat Greek yoghurt with muesli/fruit: Immune system boosting benefits, teamed up with a dose of protein, calcium and potassium.

Is it OK to run on fumes?

Low intensity or short runs

For low intensity (e.g. recovery runs) or short runs (that’s 5km or less than 60 minutes), running on fumes can be enough, especially if you've eaten a wholesome dinner of slow-release carbs the night before.

But if you find yourself craving a pick-me-up don’t sweat it - choose a healthy snack or light meal idea from above to stave off the mid-run munchies.

High intensity or long runs

Since you’ve been fasting an entire 7-9 hours while getting shut eye, you’ll need to top up your glycogen (the stored up carbs in your muscles and liver) to prevent yourself hitting the proverbial wall.

Underfueling can leave you low on energy, fatigued and light-headed, so be sure to fuel up according to your energy needs to prevent feeling flat like a pancake.

Happy running!