If you wake up first thing in the morning to go for your run, but don’t feel hungry, you're not alone. Many runners struggle with eating before working out or simply prefer to run on an empty stomach. But does that mean it’s okay to skip pre-run fuel and run fasted? Not necessarily. Even if you don’t feel hungry, your body will function and perform its best when carbohydrates – in the form of glucose or glycogen – are readily available.
Why Pre-Run Fuel Matters
Your muscles rely on glucose (carbohydrates in the bloodstream) and glycogen (carbohydrates stored in the liver and muscles) to keep you moving. After an overnight fast or an extended time between meals, those glycogen stores can be depleted. This can leave you at risk for feeling sluggish, lightheaded, or even “hitting the wall” mid-run.
Even if you never feel this way on a morning run, research shows that fasted running can increase stress (cortisol) levels, decrease hormones (testosterone in men and reproductive hormones in females), and increase the time it takes to recover after a fasted workout. That’s why fueling before a run isn’t just about energy - it also supports better training quality, reduces injury risk, and enhances overall performance.
What to Eat Before a Run (Even if You’re Not Hungry)
The key is to choose quick, easy-to-digest carbohydrates that won’t sit in your stomach or feel like it weighs you down. Some great options include:
A banana
An applesauce pouch
A couple graham crackers
Dried fruit like dried mangos
An energy gel like Pure Fuel or energy chews
If eating solid food feels like too much, drinking liquid carbs like a sports drink or juice may be a great alternative.
Find What Works Best for You
Every runner is different, and finding the right pre-run fuel strategy may take some trial and error. Start with a small portion, experiment with different options, and pay attention to how your body responds. Even if you don’t feel hungry, training your stomach to handle pre-run fuel can make a big difference in energy levels and performance.
This article originally appeared in the The Connection, TCM's weekly e-newsletter. Subscribe here.
Photo by Ben Garvin.
(Disclaimer: The content in this blog is for educational purposes only and provides generalized nutrition guidance. For personalized recommendations, please consult your sports dietitian. Individuals who choose to implement nutrition changes agree that Kristy Baumann Nutrition, LLC is not responsible for any injury, damage or loss related to those changes or participation.)
Kristy Baumann, RD, LD, is a Registered Dietitian who specializes in working with runners. She is one of the team of Motion Experts TCM has gathered to help its subscribers and participants get the most out of their running. Have a question for Kristy: [email protected], Instagram: @marathon.nutritionist or website: marathonnutritionist.com.