How to Fuel for a Morning Run, According to a Sports Dietitian

Expert advice on finding the morning run fueling routine that works for you

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The alarm goes off, you slip out of bed, lace your shoes, and head out for your morning run. This early workout is your opportunity to kickstart the day on a positive note. But did you eat? Should you eat before a morning run?

Depending on your performance goals, run focus, and duration, running on empty—without proper fuel—can leave you feeling sluggish, impair your performance, and place unnecessary stress on your body. Regardless of your objectives, understanding when and how to fuel your morning run can make all the difference in how you feel, perform, and recover. Let’s dive into the specifics of fueling for your morning run, even when you are short on time.

What’s the Risk of Running Fasted?

“Fasted training” is generally defined as working out 10-14+ hours after your last meal. For many runners, this means morning runs, when liver glycogen is low after an overnight fast.

Studies warn that consistently running in a fasted state can be a significant physiological stressor.

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• Increased stress on your body: This can manifest as elevated cortisol levels and systemic inflammation.
• Lower energy levels result in decreased performance gains and more intense cravings later in the day.

However, it’s important to note that everyone responds differently to running in a fasted state.

To minimize these risks, consider a small pre-run snack (yes, even if you’re waking up at 4 a.m. to run) or fuel on the road. This helps your body tap into energy stores, protects muscle tissue, and keeps cortisol levels in check. It doesn’t have to be a feast—you can even keep a banana on your nightstand to munch on while you’re getting ready to head out.

Fueling strategies for runs lasting less than 60 minutes

Generally, for aerobic runs under 60 minutes, eating a meal beforehand may not be necessary; a small snack will suffice. However, for higher intensity runs or on days when you are feeling particularly fatigued, a little fuel can make a big difference. Regardless of the duration, always prioritize hydration before and during your run.

*Including sodium in a beverage helps stimulate thirst and retain fluids.

Fueling Strategies for Runs Lasting More Than 60 Minutes

Running longer than 60 minutes? Then, fueling is a must no matter what time of day it is! For runs exceeding 60-75 minutes, establishing effective hydration and fueling habits is essential. These habits help protect your muscles from oxidation, help stabilize blood sugar levels, and enhance overall performance and recovery.

If you’re not a fan of eating before early morning runs, liquids are your friend. Beverages such as sports drinks are absorbed more quickly from the stomach and provide both hydration and carbohydrates. Once you’re comfortable with liquids, try adding small portions of easy-to-digest carbs. Gradually increase the portion size until you find what works best for your body, as well as the duration and intensity of your run.

Pre-Run Carbohydrate-rich Snack Ideas

*All approximately 25g carb.

Aim for low-fat, low-fiber options to reduce the risk of stomach upset.

• ½ cup of instant cooked oatmeal
• ½ cup applesauce
• 10 saltine crackers
• 1 medium banana
• ½ cup cooked grits
• 1 slice sourdough bread
• 1 gel (caffeinated, optional)

A Word on Caffeine

For morning runners who enjoy a cup of coffee or tea first thing, be cautious about running on an empty stomach. Although caffeine can enhance energy and performance by masking fatigue and boosting mental alertness, these beverages don’t provide the carbohydrates necessary to support sustained efforts. In fact, running solely on caffeinated unsweetened drinks mimics fasted running. And, the acidity of coffee and tea can cause stomach irritation and gastric upset.

But we can’t deny that caffeine is the most widely used performance-enhancing drug worldwide. To optimize your performance, consider combining caffeine with carbohydrates, such as a caffeinated gel, for the best of both worlds.

Key Run: Race-Day Breakfast Rehearsal

For the long or race-simulated run, especially if it starts a few hours after waking, practice your race-day breakfast routine. Use this meal as a trial run for race day to troubleshoot and refine your nutrition strategy. Aim to eat 2.5-3 hours before your run and ensure you are well-hydrated—but not overhydrated—at the start.

Long Run Breakfast Examples:

Choose low-fat and fiber options. 

• Waffles or pancakes with syrup, banana, eggs, and water
• Bagel with nut butter and jelly, banana, nonfat yogurt with granola and/or berries, and water

 Fueling guidelines for runs lasting 60+ minutes 

*Including sodium in a beverage helps stimulate thirst and retain fluids.

** Fluid amount is specific to individual sweat rate, temperature, and humidity. 

Read the complete guide on what to eat before a long run for more detailed information on how to fuel for various times of the day to get the most from your distance training.

Pre-Run Fueling Requires Experimentation

Effective fueling is highly personal. Experiment with pre-run fuel, timing, and hydration to find what works best for you. Once you’ve established a successful strategy, you’ll have a sustainable and repeatable fuel plan—no matter the distance.

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The information provided in this article is for general knowledge and informational purposes only and does not constitute medical advice. Consult with a qualified healthcare professional or a board-certified sports dietitian for personalized advice.