Long run time. But first, breakfast.
What’s going to agree with me once I’m running?
Some days it’s oatmeal. Other days it’s fried rice and eggs.
But…not everyone grew up on oatmeal, and not every stomach wants it before a long run.
The tricky part isn’t picking the ‘right’ food — it’s choosing something that’ll still feel like a good idea mid-run.
You’ve been winging it with your 10-milers. But 18 miles? That’s in marathon territory.
And you just want to know: how many carbs do you really need — and when?
The exact carb math and timing are laid out in the full fueling plan, along with how to test it on long runs.
When and what to eat before a long run
What to eat before a long run (2–3 hours before)
Long runs already take up half your morning, and now you have to time a meal before that?
You could wing it, sure.
Or you could eat 2-3 hours ahead and let your body turn that food into fuel.
So you’re not looking for a bathroom at mile 6 when the only one was at mile 3.
That means eating carbs, but going easy on fat and fiber.
What exactly? That’s up to you. My go-to’s are steamed buns. But yours might be a bagel with cream cheese and fruit, or avocado toast.
Either way, you want to feel full enough to fuel your run, but light enough to move.
Because a stomach full of bricks? Pass.
Legs that feel like bricks? Hard pass.
But let’s be real, sometimes you don’t have 2-3 hours to plan ahead.
What to eat before a long run (1–2 hours before)
A smaller meal or big snack will top up your energy.
And it’s perfect if you ate a couple hours ago and need a little something before you go.
We’re talking carb-y and easy to eat.
Leftover rice with soy sauce. Granola bar. Milk toast with jam. A bubble waffle without the whipped cream.
What to eat before a long run (30-60 minutes before)
You don’t want to head out with nothing, but you know you need something.
So if you’re not up for eating, try a sports drink with carbs or endurance fuel to get you moving.
And if that’s not enough, go for simple carbs, like dried fruit, dates, ensaymada.
If it’s a simple carb and makes your taste buds happy? Go for it.
What NOT to eat before a long run
All the fiber-packed stuff. Whole grain everything, beans, chickpeas, or that kale caesar salad with garlic croutons.
Rich, heavy meals that sound great…if you’re going to nap later.
That loaded breakfast burrito, the stack of pancakes with butter, the eggs benedict with hollandaise.
Totally new stuff without a backup plan. We have to test our race-day fuel, so some stuff’s going to be a little risky. Even so, have your usual go-to ready just in case.
Let’s make it personal (‘cause it is)
The food formula that helps me run might also make you run…to the bathroom.
It’s why testing is everything.
So try out different meals, tweak the portions, play with timing.
You’re the scientist and the experiment.
Did you feel amazing mid-run? Or were you dragging? Did your stomach feel fine, or did you feel bloated and heavy?
And the real question: will this work? Your stomach will decide.
You’re not winging your training.
You don’t have to guess on fueling either.
If you’re training for a marathon, I’ll put everything in one place: carb loading, what to drink, how to test it, and how to eat on race day.
No guesswork. No last-minute Googling.
You can get the complete Marathon Fueling Plan here.
P.S. Trying to line up breakfast, long run days, and everything else? I wrote about the 10-day training cycle for exactly this reason. Your long runs rotate, so you’re not locked into “Saturday at 6 a.m. no matter what.” It’s one less thing to stress about.