Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

What to eat before an early morning run

17 Jul 2025 · 1 min

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0:49

In this short instructional video, the speaker addresses common runner concerns about feeling sick when eating before a morning run and offers a simple, easily digestible pre‑run meal. The recommended breakfast consists of half a cup of microwave‑cooked oatmeal topped with sliced berries and a drizzle of honey, providing quick energy that the body can readily absorb. The speaker advises consuming the meal at least one hour before the run, suggesting a gradual increase from a quarter‑cup serving for those who are hesitant. The underlying message is that, like any other training adaptation, the body can learn to tolerate pre‑run fuel with consistent practice.

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Runners, what should you eat before an early morning run? One of the biggest things I hear from my runners is, "It's so hard to eat before my run. I feel so sick when I eat before my run." I totally get it, but this is going to be something that is easily digestible, that's gonna give you the actual energy your body needs to put the mileage in that you have to, and it's going to allow you to be able to go harder, therefore see more results because of that. This is a super simple breakfast. You're gonna make half a cup of oatmeal in the microwave, then you're gonna slice up these berries and put 'em on top of that, and then you're gonna put a drizzle of honey. Over emol to sweeten it up. This is going to give you quick, fast energy. It will be easy for your body to digest. I suggest having this at least 1 hour before your run. If you're afraid to eat something before you run, start with a fourth cup of oatmeal and then work your way up to that half cup. I get it, it's hard. Your body will adapt and it will get used to it. You just got to train your body like you would anything else.