26/08/2026
What should you eat before your run? 👇�
The honest answer, it depends on the run.
How long is it? How hard is it? What time of day?
The fuelling strategy changes depending on all of those.
Here's how to think about it…�
Under 60 minutes at an easy pace?
You don't need much, or anything at all.
If it's first thing in the morning a small snack works fine.
Banana, a slice of toast, small bowl of cereal.
Something light that won't sit in your stomach.
If it's later in the day and you've eaten normally, you're probably good to go as you are.
60-90 minutes >> now it starts to matter more.
2-3 hours before: a proper carb-based meal.
Oats, rice, pasta, bagels, toast, cereal etc.
Something that gives you sustained energy without feeling heavy.
30-60 minutes before: something smaller and quick to digest. Banana, energy bar, a couple of rice cakes, bowl of cereal.
Avoid anything high in fat or fibre close to the run >> that's a recipe for a bad time. 💩
�Anything over 90 minutes >> fuelling before AND during matters.
2-3 hours before: a full meal. Higher carbs, moderate protein, low fat and fibre.
During the run: start taking on carbs at 45-60 minutes. 1 gel every 30-45 minutes after that.
Around 60g of carbs per hour.
Don't wait until you feel tired to fuel…by that point it's too late.
�For my easy runs, usually nothing or a banana if it's first thing.
For long runs and threshold sessions: oats with a banana and honey 2 hours before or bowl of frosties.
Gels during anything over 90 minutes.
I used to go out for 2+ hour runs with nothing on me and wonder why I was bloody destroyed afterwards.
Turned out it was a fuelling problem >> not a fitness problem.
�Match the fuel to the demand.
Easy short run, keep it light or skip it.�
Hard or long session >> fuel properly before and during.
Get this right and your runs will feel completely different.
�This is exactly the kind of thing we cover inside Infinite 8.
Training and nutrition working together >>not guessing one and hoping the other takes care of itself.
Sign ups open this weekend…
Message INFINITE 8 and I'll send you the link 👊
