Eating before a run

Eat a carbohydrate-rich meal, low in fat and fibre, 2 to 4 hours before, or a small snack 30 to 60 minutes before.

• Easy run under an hour: a light snack, or nothing if you ate in the previous hours.
• Race or hard session: about 1 to 4 g of carbohydrate per kg of body weight, 1 to 4 hours before.
• Good options: bread or toast with honey or jam, a banana, rice, porridge, a yoghurt.
• Avoid fatty, very fibrous or spicy food and big portions just before; drink 300 to 500 ml of water in the 2 hours before.

Never try anything new on race day: test your breakfast before a long run first.