Proper nutrition is a game-changer when it comes to running performance, but what do runners actually eat before heading out for morning runs? While sports science offers plenty of advice, the real test is figuring out what works best for you. We turned to our running community and asked them: What do you have for breakfast to fuel for your morning runs? From quick on-the-go bites to full-blown breakfasts, here’s what our runners had to say. We hope their insights help you find the perfect pre-run meal to keep you moving strong!

Genny: How I fuel my morning runs often depends on the distance that I plan to run that morning. I am not a huge breakfast person in general (strong phobia of eggs). However, when I am running, it’s important that I have some sort of pre-run fuel. For shorter distances, like 3-5 miles, I typically will have a banana and maybe add a scoop of peanut butter with it. For longer runs (6+ miles), I will also have a banana and peanut butter and add in a Belvita bar. Belvita bars are designed to provide sustained energy with a mix of whole grains, fiber, and some protein. However, they are relatively low in protein and fats, so pairing them with something like peanut butter, yogurt, or a banana can make them a more balanced pre-run fuel source. They’re also light on the stomach, which is great if you prefer a quick and easy option (like I do) before heading out. On top of those two items, for longer runs (8+ miles), I always bring my Bonk Breakers so I can continue to fuel throughout the run as well!

Kayla: I have a very sensitive stomach, so finding the right pre-run fuel has been challenging for me. Shorter runs (less than an hour) are usually fasted runs for me. As long as I properly fueled in the days leading up to the run and had a solid dinner the night before, then I can sustain an hour of running before having breakfast. For longer runs, and especially during marathon training, I rely on oatmeal and applesauce to give me the carbohydrates I need to keep going. I typically eat oatmeal with cinnamon and a dash of maple syrup about an hour prior to running, and then one hour in, take an applesauce pouch. I find that breaking up my morning fuel into breakfast and second breakfast helps keep my tummy happy 🙂. I carry Bonk Breakers and Nerds gummies on my runs to help me continue to fuel and have the energy to finish my miles strong.  

Erin: My fueling depends on how much time I have before I set out on my run. For shorter runs, if I have two hours before my run starts then I will eat a piece of toast with crunchy peanut butter or have a bowl of oatmeal, but if I only have an hour or so before I run, then I eat a package of strawberry pop tarts. For marathon training, I try to eat a plain bagel with peanut butter, but traveling can make that difficult, so sometimes I opt for pop tarts and a banana. I consume a lot of oatmeal and pop tarts while marathon training 😂.

Emily: Before a longer run, I try to start prepping through diet a few days in advance. I make sure I’m drinking plenty of water leading up to high mileage runs and focus on the meal I eat the night before more than the meal I eat directly before a run. The night before a long run, I typically eat pasta or a carb-rich, easily digestible food. The morning of a longer run, I always have coffee (although I know that doesn’t work for everyone) and a banana or a bagel, sometimes both. I’ve used Tailwind (an Endurance Fuel) in the past before a longer run and had success with that as well. I try to fuel a few hours before and as often as needed during the run.

We also have some general tips and tricks that might help you decide what works best for you!

Tips for Fueling Based on Your Run

Not all runs require the same type of fuel. The distance you plan to run plays a major role in determining what and how much you should eat before you run. Eating the right foods before running can help you maintain energy, avoid digestive issues, and optimize your performance. Here are some general guidelines to help you choose the right pre-run meal for you:

Short Runs 

For shorter runs (less than one hour), your body doesn’t need a huge energy load before you run, but having something small can help prevent early fatigue and sluggishness. The key is to stick with easily digestible carbs that provide quick energy without weighing you down.

• Examples include a banana, toast with honey, or a small energy or granola bar.

• Hydration: A glass of water or a small cup of coffee can be helpful to have before you head out!

Mid-Distance Runs

Once you’re running over 1-2 hours, your body requires more than just a quick boost. A combination of carbs and protein can help provide sustained energy and keep hunger at bay as you go the distance.

• Examples include oatmeal with nut or seed butter, yogurt with granola, or a bagel with nut or seed butter.

• Hydration: If it’s a hot day or a longer effort, consider adding electrolytes to your water to maintain proper hydration and prevent cramping during your run.

Long Runs 

Long-distance runs demand strategic fueling both before and during your workout. A more substantial meal can help ensure your glycogen stores are topped off, while easily digestible snacks during the run help maintain stamina.

• Examples include a full breakfast like eggs and toast, a protein smoothie, or oatmeal with fruit and nuts or seeds.

• During the run: Energy gels, chews, applesauce pouch, or energy/granola bars can help maintain energy.

In addition to tailoring your pre-run meal to your run, you may also want to focus on specific nutritional components to match your performance needs. Whether you’re prioritizing carbs for quick energy, protein for sustained endurance, or caffeine for an extra kick, these general guidelines can help you choose the right pre-run meal for you and what your body needs!

The Classic Carb Boosters

Carbohydrates are a staple for many runners, providing that much-needed energy to keep our legs moving. The below tend to be tried-and-true favorites:

• Oatmeal with a banana and nut or seed butter – A slow-burning, nutrient-packed option that keeps energy levels steady.

• Toast with honey or jam – Simple, light, and easy on the stomach before a morning run.

• Bagel with cream cheese or nut or seed butter – A favorite for those who need a bit more sustenance.

The Protein-Packed Pre-Runs

While carbs are key, some runners opt for a balance of protein and healthy fats to keep them going:

• Greek yogurt with granola and fruit – A mix of protein, fiber, and natural sugars for a sustained boost.

• Eggs and whole-grain toast – A more substantial option for those preparing for a longer run.

• A protein smoothie – Blended with banana, milk (plant or regular), and a scoop of protein powder for an easy, digestible liquid fuel.

The Coffee Crew

For many runners, caffeine is a non-negotiable part of their pre-run ritual. Caffeine can enhance endurance, improve focus, and provide that little extra energy boost, making those early miles feel a little easier. Some runners opt for a simple cup of black coffee, while others prefer a small latte or a coffee-based smoothie. To avoid stomach issues (we can speak from experience 😂), we’ve found that it’s best to pair coffee/caffeine with a small snack like a banana, toast, or an energy/granola bar. This tip might/could help you from running to the porta potties throughout your run!

At the end of the day, there’s no one-size-fits-all approach to fueling for your morning run. Some runners prefer a small snack, while others need a full meal to perform their best. The key is to experiment with different foods and timing to see what works for your body and your training goals. Training for a race is just as much about training the miles as it is training your stomach! So, test a few of these out, and we hope these pre-run breakfast meals help fuel you for all your morning running adventures!