Running 101: Fueling for Your First Runs

If you’re new to running, you might be wondering: Do I need to eat before my run? If so, what should I eat? What about after my run? 

The good news is – you don’t need any fancy sports bars or shakes or any complicated plan. Just implementing a few basic nutrition habits can help you feel energized during your run and recover faster after. Here’s what you need to know.

What to Eat Before a Run

One of the biggest mistakes beginner runners make is heading out the door on an empty stomach. Even if you’re not super hungry, a little fuel goes a long way to help you feel strong and avoid that dreaded “dead legs” feeling.

When to Eat

Eat 30–60 minutes before a short run (under an hour run): choose something small and mostly carbohydrates.

Easy Pre-Run Snack Ideas

• A slice of toast with honey or jam

• A banana or applesauce pouch

• Half a bagel

• A handful of pretzels

• A graham cracker with a little peanut butter

The goal is to eat simple, easy-to-digest carbs—skip high-fiber, high-protein, super fatty, or greasy foods, which can cause cramping or bathroom issues mid-run.

What to Eat After a Run

Refueling after your run doesn’t have to be complicated and you don’t need any fancy recovery shakes. But it is important—even after shorter runs—because it helps your muscles recover, reduces soreness, and gives you energy to go about your day (rather than crashing on the couch!).

When to Eat

Try to eat something within 60 minutes of finishing your run—especially if you’ll be running again the next day.

Easy Post-Run Recovery Ideas

• Greek yogurt with fruit and granola

• A smoothie with milk, banana, and peanut butter

• Scrambled eggs and toast

• Chocolate milk + a granola bar

• Turkey sandwich or wrap

• Rice + stir-fry veggies + chicken

Look for a mix of carbs (to restock energy), protein (to rebuild muscles), and fluids (to rehydrate).

Final Thoughts

Fueling well doesn’t have to be complicated or expensive. Real food works great. Just like running, nutrition gets easier the more you practice it. Focus on building habits first - like eating before and after runs - and you’ll feel a huge difference in your energy and recovery.  You’ve got this!

This article originally appeared in the The Connection, TCM's weekly e-newsletter. Subscribe here.

(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.)

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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.