Whether you’re training for a marathon or just getting into morning jogs, you’ve probably asked yourself: “Do I need to eat during my runs?” The short answer: it depends—on the length, intensity, and your personal energy levels.
Let’s break down the science behind fueling your body during a run, and explore when, what, and how you should eat for better performance and quicker recovery.
🍌 Do I Need to Eat While Running?
The Rule of Thumb:
- Runs under 60 minutes? You likely don’t need to eat during the run.
- Runs over 60-90 minutes? Yes, fueling becomes essential.
Your body stores carbohydrates in the form of glycogen in your muscles and liver. These stores can fuel around 60–90 minutes of moderate-intensity exercise. Once depleted, you’ll “hit the wall,” feeling exhausted or dizzy—this is when mid-run fueling helps.
💥 What Happens If You Run and Don’t Eat?
If you don’t eat before or during long runs, your body may experience:
- Low energy or fatigue
- Decreased performance
- Muscle breakdown
- Mental fog or dizziness
- Slower recovery
Skipping food for short runs isn’t usually harmful, but for long sessions, not fueling up can increase the risk of injury and burnout.
🍎 What Should You Eat During a Run?
When your run lasts longer than an hour, quick and easy carbs are your best friend.
Ideal Mid-Run Fuel:
- Energy gels or chews (20–30g carbs per hour)
- Bananas (natural sugar + potassium)
- Raisins or dried fruit
- Sports drinks (combine hydration + carbs)
- Honey packets (easy sugar boost)
👉 Pro tip: Start fueling 30–45 minutes into a long run, then every 30–40 minutes after that.
🕖 Is It OK to Go on a Run Without Eating?
If your run is under 45–60 minutes, especially early in the morning, it’s perfectly okay to go out without eating—this is called fasted cardio.
Some runners do this to boost fat metabolism or because they feel better running on an empty stomach. However, everyone is different, and some may experience light-headedness without a pre-run snack.
Try These Light Pre-Run Snacks:
- Half a banana
- Toast with honey
- A small handful of dried fruit
- A rice cake with peanut butter
These snacks are light, quick to digest, and can prevent blood sugar crashes during your run.
🤔 Should You Eat If You Have “The Runs”?
While this question may sound similar, it refers to digestive issues—a.k.a. diarrhea.
If you have the runs (diarrhea):
- Avoid high-fiber, dairy, or fatty foods before your run.
- Stick to bland, easy-to-digest meals like toast, bananas, rice, or applesauce.
- Hydration is crucial—diarrhea can cause dehydration, so replenish with water and electrolytes.
It’s best to rest or do a light walk until your digestion returns to normal.
🧃 Hydration Matters Too
Don’t forget: fuel isn’t just food—it’s fluids too.
Even mild dehydration can reduce performance, cause cramps, and delay recovery.
For runs over an hour:
- Sip water every 15–20 minutes.
- Use electrolyte drinks to replace lost sodium and potassium.
🥗 After Your Run: Refuel for Recovery
Post-run meals are just as important as pre-run and mid-run fueling. Aim to eat a balanced meal with carbs and protein within 30–60 minutes post-run.
Recovery meal examples:
- Grilled chicken and rice bowl
- Protein smoothie with banana
- Oatmeal with Greek yogurt and berries
This helps replenish glycogen stores, repair muscle tissue, and speed up recovery.
🧭 Final Verdict: Do I Need to Eat During My Runs?
The key takeaway:
- Short runs (<60 minutes)? No food needed during the run.
- Long runs (>60–90 minutes)? Yes—fueling mid-run helps maintain energy and performance.
- Fasted runs? OK in moderation, but monitor how your body responds.
- Digestive issues? Tweak your diet and rest if needed.
Listen to your body, test what works for you, and you’ll find the ideal eating strategy to fuel your runs.