Best Thing to Eat the Night Before A Long Run

If you’ve got a long run on the calendar, what you eat the night before can make a big difference in how you feel the next morning. As a coach, I’ve seen it all—runners flying through 12 miles like it’s nothing… and runners bonking at mile five because dinner didn’t sit quite right.

So if you’ve been googling “what to eat night before a long run,” you’re in the right place.

Let’s break it down in a simple, no-stress way—because fueling your run doesn’t have to be complicated. In fact, the key is to keep it easy, familiar, and consistent.

Why Dinner the Night Before Matters

When you’re heading into a long run (typically anything over 90 minutes), your body relies heavily on glycogen—aka the stored carbs in your muscles—for energy. Eating a good dinner the night before helps top off those stores so you don’t crash mid-run.

Think of it as charging your internal battery. The more topped-up it is, the longer and stronger you’ll be able to run.

What to Eat the Night Before a Long Run

Here’s what a solid pre-long-run dinner should include:

• Carbs: Your main fuel source
• A little protein: For recovery and staying power
• Low fat + low fiber: To avoid GI issues
• Familiar foods: Stick to what your body already knows

Some Coach-Approved Dinner Ideas:

• Pasta with grilled chicken and a little olive oil
• Rice bowl with lean protein and lightly cooked veggies
• Baked sweet potato with salmon or tofu
• Breakfast-for-dinner (oatmeal with banana and nut butter)
• Stir fry with jasmine rice, veggies, and a simple sauce

Nothing fancy—just real food that digests well and makes you feel good.

What to Avoid the Night Before

• Heavy, greasy meals (think: fried foods, rich sauces)
• Too much fiber (save the raw veggies and beans for another day)
• Spicy foods (unless you know your stomach can handle it)
• Alcohol (it affects hydration and sleep quality)

Keep it simple, and don’t try anything new. The night before your long run is not the time for experimentation.

Timing Matters

Try to eat dinner at least 2.5 to 3 hours before bed. This gives your body time to digest so you’re not feeling full or bloated when you’re trying to sleep.

Still a little hungry later? A light snack like a banana, toast with nut butter, or a few pretzels can help you feel settled without overdoing it.

Don’t Forget to Hydrate

Start sipping water throughout the day before your run. You don’t need to chug it all at once—just aim to stay hydrated so you’re not playing catch-up the next morning. If it’s hot out or you’re prone to sweating, adding electrolytes can be helpful too.

Test It Out: What Works for You

Here’s the thing: every runner is different. What feels great for one person might totally backfire for another. That’s why training is the perfect time to test your fueling strategy.

Try different dinners. Adjust the timing. Pay attention to how you feel the next morning. Keep notes. Over time, you’ll dial in a routine that’s just right for your body.

Need help figuring it out? I offer 1:1 coaching and custom training plans that include nutrition guidance built around your needs—so you feel strong, steady, and confident from the first step to the last.

The Bottom Line

If you’ve been wondering what to eat the night before a long run, remember this:
Simple, carb-rich, and familiar wins every time.

Fuel up well. Hydrate. Sleep. And let your body do what it’s trained to do.