Running long is tough enough — but fueling for it when you’re coming off a long shift? That’s a whole new challenge. As a nurse and runner, my schedule is far from “normal,” so I’ve had to figure out how to eat in a way that gives me energy, doesn’t upset my stomach, and fits into my crazy hours.
Here’s a look at what I eat before long runs, plus some tips that might help if you also juggle long shifts, busy days, or unpredictable hours.
1. Keep It Simple and Familiar
When your body is already worn down from work, the last thing you need is a food experiment before a 12-mile run. I stick to simple carbs I know I can tolerate — things like oatmeal, toast, bananas, or rice.
2. Timing Matters More Than the Exact Food
What and when I eat depends on when I can actually fit in the run. If I run right after work, I’ll have a lighter meal during my shift (like Greek yogurt with fruit or a bagel with peanut butter) and then a quick snack before heading out. If I run later in the day, I eat a bigger pre-run meal when I wake up or after resting — usually rice, eggs, and fruit.
To be clear, I do usually save my longest runs for a day off. I just find that is the best way to ensure I can eat well around the run and recover properly after. If you do not have the luxury of doing this, try to work it in on a day where you will have more control over when you can eat. The one time I broke this rule was actually when I was working nights, I would do my long run in the morning before going into a stretch of shifts. I would wake up really early, do my long run, have a full breakfast, then sleep 4-5 hours before getting up for work.
3. Carbs Are Your Best Friend
Carbs are more important than anything on long run days. The science says you should be getting 6-10g of carbs per kilo of bodyweight, with the upper of that being on workout and long run days. That means I am trying to get over 600g of carbs on my long run days, which is no small task! That’s like, 11 bagels. And before the run, I know I need some quick, easy to digest carbs to get me going. Here are a few of my go-to options for a pre-run snack:
- Oatmeal with honey and a banana
- White rice with scrambled eggs
- A bagel with peanut butter and jelly
For these bigger snacks, I usually need to let it sit for 45 minutes or so before I run. If you are short on time, you still need to get some carbs in. I find a piece of toast with jelly, a muffin, a breakfast bar (I like the Belvita ones), or a PopTart does the trick here.
4. Don’t Forget Hydration
Long shifts can leave you dehydrated, especially if you’re on your feet all day. I always drink at least 16–20 ounces of water before a long run, and sometimes add electrolytes if it’s hot or I know I sweated a lot at work. If you are doing your long run in the morning, do not skimp on hydration the night before. And make sure you are replacing all the salt and liquid you lost AFTER the run as well. High-sodium electrolytes mixes like LMNT really are necessary, especially in the summer, to replace all the sodium you lost on you long run.
5. Practice What Works for You
The biggest lesson I’ve learned: what works for me might not work for you. Use shorter runs to test out different foods and timing, so by the time your long run or race comes, you know exactly how to fuel.
Bottom line: Eating before a long run while juggling long shifts or busy hours is all about balance. Keep it simple, fuel with carbs, hydrate well, and most importantly — find the routine that helps you feel strong when you hit the road.
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