One of the biggest challenges runners face is figuring out what to eat before a run. Eat too much, and you risk cramps, bloating, or an emergency bathroom stop. Eat too little, and you’re dragging halfway through your miles.

As a nurse who works long shifts and still finds time to run, I’ve had to get creative with pre-run fueling. I need something fast, carb-heavy, and stomach-friendly — nothing complicated or greasy that’ll sit heavy while I’m pounding the pavement. Over time, I’ve built a list of breakfasts that check all the boxes: quick, light, and easy to digest, while still giving me enough fuel to power through.

Here are my top go-to breakfasts that help me feel strong but not stuffed before a run.

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1. Toast with Jam or Honey

Sometimes the simplest option is the best. A slice or two of plain toast (white, sourdough, or a simple wheat bread) with a thin spread of jam or honey gives you quick-digesting carbs without any heaviness. This one works great for early-morning runs when you don’t have much time to digest. Bonus: it’s super portable — you can eat it in the car on the way to your run.

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2. Banana + Small Spoonful of Nut Butter

Bananas are a runner’s classic pre-run food for good reason. They’re rich in easily digestible carbs and potassium, which helps prevent muscle cramps. I like to pair mine with a tiny spoonful of peanut or almond butter for just a touch of staying power. The key is not to overdo the nut butter — too much fat right before a run can slow digestion and cause stomach issues.

I grab a banana when I wake up late but need to get something. In a pinch, if you skip the nut butter, the carbs are more important, anyway. Catch me eating a banana in the car on the way to my workout when I snoozed my alarm.

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3. Half a Bagel with a Light Spread

If I know I’ll be running longer or at a harder effort, a half bagel is my go-to. Bagels are more carb-dense than bread, so they provide a little extra fuel in a small package. I’ll top it with jam, honey, or a light cream cheese if its an easy run and I think I can handle some dairy (my body does not like dairy for a long-run or workout). Whole bagels can sometimes feel too heavy, but half hits the sweet spot.

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4. Rice Cake with Banana Slices or Honey

Rice cakes may not look like much, but they’re surprisingly effective pre-run fuel. They’re light, airy, and easy to digest — perfect for when you want just enough carbs without feeling weighed down. I like topping mine with banana slices or a drizzle of honey to give it a little flavor and boost of energy.

It took me a long time to get on the rice cake game but I’m totally into them now. They are just way too convenient. A little bland if you are taking it to go with no toppings, but they keep me fueled and help me get those carbs on the way to practice. If I have time, though, eating at home with the toppings makes them pretty dang good. This is one of my favorite snacks for the middle of the day too.

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5. Instant Oatmeal

The old standby. If you have a bit more time (or you’re running later in the day), instant oatmeal can be a great option. The trick is to make it thinner than usual — add a little extra water or almond milk so it’s not as heavy, and easier to get down quickly. Stick to plain oats and keep toppings light, like a drizzle of maple syrup, raisins, or cinnamon. This gives you sustained energy without overwhelming your stomach. This is my usual choice if I have about 45 min to an hour before I run.

I always end up eating oatmeal before a race. The good thing about it is you can pack it easily, or buy/grab it in pretty much any hotel lobby. Last time I traveled for a track meet, I had to get the hotel to send a microwave up to my room (why did they not already have one??) just so I could get my sacred pre-race oatmeal in!

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6. Bake-Ahead Muffins (Banana Bread or Zucchini)

One of my favorite time-savers is baking a batch of muffins on my day off and freezing them. Banana bread muffins are a classic, and in the summer I love chocolate zucchini muffins. When you’re ready to run, just grab one from the freezer, pop it in the microwave for 20 seconds, and you’ve got a warm, homemade, carb-packed breakfast ready to go. It feels like a little treat, but it’s also practical and stomach-friendly.

This recipe is my go-to for delicious muffins!

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A Few Tips for Pre-Run Fueling

• Timing is key: Try to eat your breakfast 30–90 minutes before your run. The smaller and simpler the meal, the closer you can eat to go-time. To be real, I am usually at this 30 minute mark if I am waking up for an early morning run, so that’s why I keep the meals pretty light, but if you have more time you can usually get a bit more in! If you keep it light, make sure you are having a big, proper breakfast after your run.
• Keep it simple: Pre-run is not the time to experiment with high-fiber breads, fatty spreads, or protein-heavy meals. Stick to carbs first, minimal fat and protein.
• Test what works for you: Everyone’s stomach reacts differently. What sits well for me might feel heavy for you — so use these ideas as a starting point and adjust.
• Hydrate smartly: Pair your breakfast with a small glass of water or coffee, but don’t chug a huge drink right before heading out.

Finding the right pre-run breakfast can make the difference between a sluggish, uncomfortable run and one where you feel light, strong, and energized. These quick, carb-heavy options are perfect for nurses, shift workers, or busy runners who don’t have time to cook but still need fuel to perform.

The key is simple, small, and carb-focused — something that digests easily and gives you just enough energy to get through your miles. Try a few of these (and maybe stock your freezer with muffins!) and see which one becomes your go-to.