Okay so I have been thinking about fuelling for pre-race/long runs and I know a lot of it is to do with experimentation and find what works for you but I was just wondering if you guys had any advice about this topic. The Bath Half is 5 weeks away and I've got about 4 long runs to complete before then, so I'm not going to have much time to work out what works for me before race day. One of my main questions is how long should I wait before going on my long run after I have eaten my main fuel (like breakfast)? And what are good pre-race/long run food to have? I'm thinking of having a bowl of porridge or something. And I also need to practice running as roughly the same time as I will be running on race day too, because I usually run really early in the morning and feel fine, but my last 2 previous runs when I have run in the day, I haven't felt great and have come down with stomach issues. Anyway, any advice would be really helpful!
Oh and my race number came through yesterday! It's getting even more real! (Sometimes I'm thinking, yes this is a really good idea but sometimes I catch myself thinking, what am I doing and why am I doing this to myself? hahaha) 😃
Written by
Redcello41
Half Marathon
To view profiles and participate in discussions please or .
It's an individual thing, but I suppose a lot of people give food around 2 hours to go down before running - that's what I do anyway.
Porridge is good if you like it 😊
Not really sure what to say about the time of day for running, everyone has their preferences! Can you think of anything that might have contributed to the stomach problems? If you normally run on an empty stomach perhaps it would be better to have a much longer gap between breakfast and the start of the race.
Do you plan to have something to eat during the race?
Everyone feels that way, I'm sure! It's a bit of a strange thing to do when you really think about it, but it's loads of fun anyway!!
I love porridge so might experiment with that! I definitely prefer early morning runs but I keep on noticing that my last two day time runs ended up with me having the same stomach pain that I've been having and that sent me to hospital (I'm still waiting for a scan...). I usually just have a banana half an hour before my shorter runs and I'm fine but I definitely will have to think a bit more carefully about how I fuel for long runs. In terms of mid-race, my plan is to use energy gels but that's another thing that I need to experiment with too!
I can tell you what I do, but it really is down to personal choice.
I don't really worry about long term fuelling on the whole, if I do a long training run I just get out and do it. I don't plan it particularly, so no pre-run routine.
For an event I make more effort as I know about it in advance, so the day before I will usually have a sensible sort of carby dinner. I like brown pasta, or veggie haggis. On the day I might have a coffee and a banana on the way to an event, that can be an hour before, or ten minutes before. Just depends. Sometimes I can't find a banana so just have a coffee. Sometimes I can't find a coffee either, and then I start the run feeling grumpy.
Honestly, don't overthink it. At a basic level, your regular diet should be enough to get you round the first hour, then a bit of an extra fuel top up thereafter to restore anything you've used up. Anything else is just an additional bonus!
Thank you so much for the advice! You are right, i don't need to overthink it (I'm a big overthinker in general hahaha) so I will just experiment and see what works for me. I'm going to use a few gels mid-race because I've used them before on long runs and they haven't caused me any problems. One thing I am sure of though is that I am going to avoid coffee or anything with caffeine completely because it goes through my system far too quickly and I don't want that to happen mid-race!
I’ve had a couple of practice runs at the scheduled start time but I’m still experimenting with timings of food/water intake. But I know I’ll have porridge with honey for breakfast and a slice of toast with peanut better, then flapjacks for the run.
I normally wait at least an hour after eating breakfast to go for a run but I need a few long runs to test a longer period in between to mimic race day timetable. I get hungry very quickly and my eating habits consist of me eating regularly and often during the day. I’ll just have to have a picnic somewhere along the route in Bath 😂 But we have to keep a bit of energy to have a little jiggle to the music 🤗
Yeah I am veering towards porridge for breakfast because I know my stomach can handle it. I have had a banana half an hour before races are due to start too, so will probably do that too. And then use a few gels mid-race I think. That''s my rough plan so it's a start, I suppose...
Again, I can tell you what I've done in the past for HM distance, but it may not be right for you.
Night before: salmon, pasta and salad (nice and plain, I have proved beyond all doubt that curry is not a good idea) plus a yummy pud! Morning of race: a bowl of porridge with blueberries and cinammon (my go to breakfast every day) - no less than 1 and a half or even 2 hours before the race starts. 15 to 30 mins before the race, if nerves allow, I will eat a SIS espresso energy bar with caffeine- well practised with these, they give me a great boost and fill me up without any digestive issues. In training I then use tailwind in my drink through the run, but in an event I use Gu chews or Clif blocks, along with the water provided. Probably only 2 or 3 chews - one before each water station. Not sure I need these, but they break it up and give me something to look fwd to. I know that's a lot more than many people so maybe I don't need it, but it works for me and isn't much to carry.
Having tried recovery drinks - bleugghh - I now opt for chocolate milk (my fave being the dark chocolate cocio one, not too sweet and no artificial sweeteners!) And if I'm hungry a protein bar or nut bar of some sort.
As soon as feasible after an event I then tuck into a nice roast dinner and celebratory glass of prosecco (or two if I don't have to drive).
Hmmm, it it seems I use an HM as an excuse to eat as much as I can, no wonder I put on weight last year 🤔🤣
Thanks for the advice! Yeah I think I will go for porridge for breakfast and then experiment with a variety of gels and things on my training runs and see what works! I'll let you know how I get on!
Yeah we are all different so what works for one person won't necessarily work for another. i know that it is just a case of experimenting and seeing what works for you - it's not that I am stressing about, I'm just stressing about not having the time to experiment properly because of missing five weeks of training because of my hospitalization following abdominal pain! And I'm still waiting for a scan!
Sure. It's always nice to have somewhere to start too. Good luck, but don't worry too much about it because I suspect there are lots of different options that will all work
I just eat a good breakfast, wait around an hour and then I'll consume a snack every 5 miles/hour whichever comes first from starting. I'll have a recovery/protein drink as soon as I finish and then eat when I get home.
That's a very good idea! I've made myself a few recovery shakes when I have come back from a long run and they work a treat! So will definitely be doing that for when I finish the race!
I have a carb load up the day before I go for long runs. So day before I will have 1 toast 2 fried eggs and a bowl of musli then later on my tea which will be carbs and about 10pm a bowl of porridge with cinnamon and a banana and peanut butter it’s lush also hydrate but don’t over do it as drinking to much water can flush out electrolytes in your body. The morning of run 1 hour before your run 2 pieces of toast with peanut butter but if you are going to have a banana take it the night before because bananas take 8 hours to digest.
It hardly needs saying that running for a couple of hours or more requires a lot of energy, and the main source of muscle fuel over the course of a long event is carbohydrates, which your body stores as glycogen. Your body can store about 90 minutes’ worth of glycogen if you stock up via pre-race carb-loading, but after that you face the risk of running out so you need to take on some extra fuel during the race. I hope this has helped I also take SIS gels I take mine about 70 mins in that’s just me and it works for me it might be different for everybody else take care and happy running 😉👍🏃🏻♂️🏃🏻♂️
Thank you! Another runner I know suggested carb-loading so will try that out too! I use the SIS gels too on long runs and they work quite well for me! I had no idea that bananas took 8 hours to digest! That's my main source of fuel when I go on shorter runs!
You are very welcome and I only know all this since I joined a running club. So much more to it than just running at least you know about bananas now. If I’m going for a run with club I normally eat some musli about 2-3 hrs before but that’s not a long run normally about 6.5 to 7miles or just over happy to help take care fellow runner and good luck on your HM you have got this 😉👍
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
Getting my HM plan in order! 😊
First full long run since race day
Port Sunlight 10k - Report (1st ever race) - LONG!
Delaying last long run 
