School · Food and hydration · 40 s .

Before you run

What to eat and drink, and how long before.

Before long or hard sessions and races, guidelines suggest about 1–4 g of carbohydrate per kg, eaten 1–4 hours before: the closer to the start, the smaller the meal.

Choose familiar foods that are low in fibre and fat: toast with honey, a banana, rice, oats. Drink about 5–10 ml of fluid per kg in the 2–4 hours before.

For easy runs under an hour you don't need anything special. Never try something new on race day.

Familiar, light, and with time to digest.

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