Your body usually needs something to kick-start your workout. Here's a breakdown of what you need depending on the type of run.
Most easy runs don’t require a prerun snack—even those that are pushing 60 minutes, says Kasparek.
“If you’re going out for a quick 30- or 40-minute easy run, and you haven’t eaten in a couple of hours or it’s in the morning after an overnight fast, you’re probably not going to die if you don’t eat before that run,” she says. The best thing to do is schedule those easy runs around your normal snacks and meals. For example, after a morning run, use your breakfast as your recovery meal, which will include carbs plus 15 to 25 grams of protein, says Kasparek.a 4 p.m. prerun snack, skip the prerun snack, or bump your 3 p.m. snack to an hour before your run. Then Kasparek suggests making your postrun meal your dinner.
That said, if you know that you can’t run well or safely without something in your system, have something small like half a banana or a tablespoon of peanut butter. And remember, easy means easy, so running at a relaxed pace that you can maintain and talk to a friend effortlessly if needed.
For shorter distances, like a 5K or 10K, your breakfast should be similar to what you’d eat before a track workout, because the intensity is higher, while the duration is shorter.
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