Pre-run nutrition is one of those topics where overthinking is almost as bad as ignoring it entirely. Let me give you the practical version.
**The basics**
Your muscles run on glycogen — stored carbohydrates. On runs under 60–75 minutes, most people have enough glycogen stored to run without eating beforehand. On runs longer than that, what you eat before (and during) the run matters a lot.
**Timing**
Aim to eat your main pre-run meal 2–3 hours before you head out. This gives your body time to digest. If you're running first thing in the morning and don't have that window, a small snack 30–60 minutes out can work fine.
**What to eat**
Go for easy-to-digest carbohydrates. Think: oatmeal, toast with banana, rice with a small amount of protein. Avoid anything high in fat or fibre close to the run — both slow digestion and can cause GI issues mid-run.
Some options that work well:
- Oatmeal with honey and a banana
- Toast with peanut butter (light on the PB)
- A bowl of white rice with a little salt
- A sports drink or energy bar if you're short on time
**What to avoid**
High-fibre vegetables (broccoli, beans, etc.) within 2 hours of running. Greasy or fried foods the morning of. Dairy if you're sensitive to it. And the biggest one: never try a new food before a long run or race.
**During runs over 75–90 minutes**
You'll want to start taking in carbohydrates around the 45–60 minute mark. Gels, chews, dates, or sports drinks all work. The key is to practice this in training — never try something new on race day.
Aim for 30–60g of carbohydrates per hour during long runs. Start at the lower end and experiment upward.
**Hydration**
Drink 400–600ml of water in the 2 hours before a long run. Don't chug it right before you start. On the run, aim for around 150–250ml every 20 minutes, adjusted for heat and sweat rate.
Keep it simple. Real food, easy carbs, good timing. Your long runs will feel completely different.
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Uroš takes on the Arilje Trail 81K, tackling 81 kilometres, almost 3,500m of elevation and two demanding days of ultra running through the mountains of western Serbia.
The story of Shizo Kanakuri is one of the strangest in Olympic history. A Japanese world-record holder traveled for weeks by ship and train to reach the 1912 Stockholm Olympics, only to collapse during one of the hottest marathons ever run. He disappeared without officially withdrawing, returned to Japan, and remained on Sweden's missing-person list for decades.
Then, 54 years later, he came back to finish the race.
