Should You Eat Breakfast Before Your Morning Run?

Breakfast before run? Before a hard session? Before a race? Is this good? Should you be doing this? Or should you go out on an empty stomach? The Coach, Lindsey Parry, breaks it down for us in this video.

[mornafleming]

Over more than 25 years of running, it is still a matter of chance whether I can eat before running without it going straight through. Safest for me not to eat anything, and to use coffee to get me started.

[CindyDallowPhDRD]

I eat a small amount before an early morning run, unless I ate a big dinner the night before. I usually drink a small glass of orange juice and/or a banana. Sometimes I have a homemade cookie with coffee too. This usually makes me feel great on my run.

[gordonkleinpell]

I run in the fasted state also. My typical weekend long run is 7-10 miles. I take a gel with me, and have it halfway if needed. I also take small water bottles with me. Race day is different. I eat breakfast 2.5 hours before.

[clongownian]

My staple is a bowl of oats, a dessert spoon of honey, some Greek yoghurt with strawberries and a banana about 45 minutes before I run.

[garthly]

I only eat between 12:00 and 8:00 pm (IF), so my morning runs are fasted, also I don’t eat immediately after. Doesn’t seem to do any harm although I am 70 yrs old.

[betsybccclt]

A bacon egg and cheese sandwich is my favorite pre-race meal. Everyone thinks I am nuts, but it settles my stomach. Otherwise my stomach gurgles and burns while running. And I definitely have to eat if I am going to have coffee before a run. Coffee on an empty stomach makes my stomach hurt real bad. Coffee helps in multiple other ways though, so food and coffee is the best for me. I also eat french fries at mile 18 during every marathon. I swear by it. Never really bonked or hit the wall in my life. I've had other problems but not that one.

[davidstaggers]

I typically do not eat prior to a morning run because it is uncomfortable to have food on my stomach. I will take in plenty of fluids prior to the run. It makes no difference if it a short run or 13 miles or a HIIT.

[jasonbourne]

I alternate between 5AM (right before work) and 5PM (right after work) runs, depending on my mood and light/weather conditions, which means I'm either 11h or 23h fasted (OMAD). I can't imagine working out on anything but an empty stomach.
Also, what is the point of eating breakfast before a morning run? That food won't be turned into energy for several hours, so all it does for you is splash around in your stomach and cause discomfort.

[HS]

I think it all depends on if you are a sugar( carbohydrate) burner or fat burner ? I am running one year now, three time a week, 8 to 12k, i fast 16 to 18 hours a day, only break my fast after my runs usually afternoons! And at that time I am not hungry!! Because my body is burning fat for fuel!! Our body has sugar reserves around 1700 to 1800 calories, that is enough fuel for a regular day ! There is also IR( insulin resistance) that might be a factor if you need to eat before you run!

[munja]

I running in fasted state for morning runs and can manage without foods up to 30 km long run.

[timwalsh]

Bagel 🥯 2 scrambled 🍳 coffee ☕ or 🫖 tea with honey.a slice of watermelon 🍉.all spread out a hour before my run. Gives the coffe or tea to work its magic.

[Nguyenhd]

Small bowl of oats with honey 45min-1hr before a run, even a real long one seems to work okay

[susannadumbrell]

I’ve only been running for 2 years, always run before any food or liquid intakes until recently. I am trialing with an egg well whisked in half a cup of very hot milk. I have had no issue so far. Half a banana is also good for me.

[gototcalot]

5:30am 2x black coffee without sugar, 1x pint of squash (sugar free) 2x 1/4 pound cheeseburgers without the bread or salad...6:30am 5k time

[davidboyce]

I generally eat a banana and a toasted bagel with peanut butter. My early morning runs are usually around 20km minimum.

[glennwong]

I only have coffee and water before I run. My normal run is between 12-15 miles. After I run and shower about after 30 minutes I then eat, usually 2 helpings of fruit and maybe an egg.

[charliesalazar]

I usually only eat a banana before a run and only an apple before a race. It has worked out well this far

[sumanthramoodley]

I always eat breakfast before my run..depending on the distance..5 - 10kms I would eat a banana and teaspoon of peanut butter / 250ml shake made from my futurelife cereal with added peanut butter.
Longer distances I would have the same but a larger portion.

[shahid]

The perfect pre-run food are nice beautiful soft delicious dates with warm water and honey. Dates are a PERFECT pre workout food.

[EndaRochford]

I eat porridge with a scoop of protein about an hour before I go on my morning long run.