Running News Daily

WHAT SHOULD I EAT THE NIGHT BEFORE A LONG RUN?

Have you ever been on a run and felt lacking in energy? Dizzy or weak? An urgent need for a bathroom stop? If any of these feelings are familiar, then it sounds like you need some help on what to eat before a run. Importantly, you want to ensure you’re eating the right thing the night before a race and remove any risk of hitting the wall during a half marathon or marathon.

When it comes to running, what we eat is important. The “right” food gives us the energy we need to keep going, but the “wrong” foods could cause an upset stomach or make us feel lethargic. So, it’s important to make sure you fuel up correctly before a competitive race – especially if you’re aiming for a PB. In this article, we’ll break down competitive races and suggest what to eat before running them.

GENERAL ADVICE

Before we get into specifics, there are a few things to know about running and food. While runners might think that breakfast matters more than their meal the night before, what you eat the night before a run is absolutely vital because it’ll be your main energy store.

Generally, runners should focus on the four main areas for their pre-race evening meal: carbohydrates, protein, fats and vitamins and minerals. Let’s break them down.

Carbs: Arguably, these are the most important. Stored in the muscles and liver, carbs will help keep your energy high, prevent your blood sugar from dropping and help replenish glycogen levels. Whole grain carbohydrates like brown rice or pasta get the best results.

Protein: Protein intake is important because it reduces the likelihood of injuries by accelerating muscle growth and helping to rebuild muscle fibres. Choose protein that’s low in fat, such as eggs, fish and poultry.

Fats: That being said, a small amount of fat is essential in a healthy diet, and runners need this valuable metabolic fuel for energy. Polyunsaturated fats are best, such as sunflower seeds, fatty fish like mackerel and salmon, and avocados.

Vitamins and minerals: All runners need vitamins and minerals to turn food into energy, maintain bone strength and repair muscle tissue. Get vitamin A from sweet potatoes and kale, and find valuable calcium in milk and spinach.

So, how can you apply each of these food groups to your pre-race evening meal? 

WHAT TO EAT BEFORE A 5K RACE

5K races are great for beginners. They are a short and sweet runs which mean you can really enjoy the whole process. While a 5K running race might not need too much preparation, it’s still important to eat well the night before. We’re talking complex carbohydrates, protein and a little fat to give your body enough energy to perform at it’s best.Suggestion: Grilled salmon, brown rice and steamed veg such as broccoli or spinach.

WHAT TO EAT BEFORE A 10K RACE

A 10K race is more challenging, but a great distance for runners who are training for longer races or who enjoy the speed of a 5k run, with that extra challenge. Your pre-10K meal should provide you with plenty of energy for the next day, so think about what you might eat for a 5K and increase the protein and veg. You could also fuel up on carbs gradually in the run up to your race.Suggestion: Grilled or oven-cooked chicken breast, roasted sweet potatoes and asparagus.

WHAT TO EAT BEFORE A HALF MARATHON

Now we’re onto the big ones, where what you eat before the run becomes even more important. A half marathon is when running starts to get really challenging. You’ll need to train for a few months and watch your diet throughout the process so your body is well fuelled for longer distances. Your pre-half marathon meal should be carb heavy without overloading. Either of the 5K or 10K meals would do it (but you might want a slightly larger portion), or you could follow in Jessica Ennis-Hill’s footsteps and go for something a tad more interesting like a pasta bake.

WHAT TO EAT BEFORE A MARATHON

Running a marathon is a huge achievement, and it takes dedication. This doesn’t just mean in terms of training – it also means in terms of your diet. You’ll need to avoid fizzy drinks, fast food and alcohol during training, and eat nutritious dinners during the week in the run up to your race. The evening before, we recommend Mo Farah’s staple meal of pasta, steamed vegetables and grilled chicken. You might also want to bring some running snacks with you on race day such as energy drinks or gummies – but practise with these beforehand as they could upset your stomach. 

TIPS FOR PRE-RACE DAY EATING:

#1 – Go light on fibre: Whether you’re running a 5K or a marathon, too much fibre could upset your stomach and cause an unwanted bathroom break.

#2 – You don’t need a carb overload: Yes, carbs are great for runners, but you don’t need to eat them in excess. Watch your portion size so you don’t feel lethargic or sluggish.

#3 – Enjoy your meal: Eating healthily is important before race day, but the chances are you’ll be nervous. Cook something you enjoy and want to eat to help with the nerves.

#4 – Stay hydrated: Hydration is key when it comes to running, no matter the distance. Your evening meal should be accompanied with plenty of water, and go easy on the salt.

#5 – Listen to your gut: What to eat before running can vary – and you know your body better than anyone. If you have any underlying health conditions or intolerances, listen to your gut and go with what you know it can handle.

Most Olympic marathoners spend their youth focused on running. They join track clubs, compete in national championships, and pursue the sport from an early age.

Julia Mayer’s journey was very different.

Today, Mayer is Austria’s marathon record holder, a multiple national record holder on the roads, and an Olympian. Yet for much of her athletic life, running was not her primary sport.

For 16 years, she played soccer.

Then she discovered something that would change her life.

“I noticed that I was really fast in the fun runs and that it was really, really fun,” Mayer said when reflecting on her transition from soccer to distance running.

What began as curiosity quickly became a passion. She eventually made the bold decision to leave soccer behind and focus entirely on running. It was a move that surprised many people around her, but Mayer believed she had found her true athletic calling.

The decision proved to be the right one.

Within a few years, Mayer developed into one of Europe’s top marathon runners. Her steady improvement carried her from local races to the international stage, where she began rewriting Austria’s record books.

She now holds Austrian records in the marathon, half marathon, and road 10K. Her marathon best of 2:26:08 established her as the fastest female marathoner in Austrian history. Her performances in the half marathon and 10K have further cemented her place among the country’s all-time great distance runners.

Her rise culminated with qualification for the 2024 Olympic Games in Paris.

Competing in the Olympic marathon represented the realization of a dream. On one of the most challenging marathon courses ever used for the Olympics, Mayer ran courageously against the strongest field in the world and finished 55th in her Olympic debut.

Behind the scenes, success has come through extraordinary dedication. During marathon preparation, Mayer trains twice a day and covers approximately 200 kilometers, or 124 miles, each week. The workload demands discipline, patience, and a deep commitment to continuous improvement. 

What makes her story especially inspiring is not simply the records or the Olympic appearance.

It is the fact that she found her greatest talent later than many elite runners.

In a sport where athletes are often identified at a young age, Mayer’s journey serves as a reminder that potential does not always reveal itself early. Sometimes it takes years of experience, a willingness to try something new, and the courage to follow a different path. 

The former soccer player who once chased a ball across a field is now chasing history on the roads of Europe.

And according to those closest to her, her best performances may still be ahead.

For runners of every age and ability, Julia Mayer’s story delivers a powerful lesson: it is never too late to discover what you are capable of.

From soccer player to Olympian, her journey proves that remarkable achievements can begin when least expected.

Megan Keith produced the performance of her career in Oslo on Thursday night, shattering one of Scotland’s longest-standing distance running records and cementing her place among Britain’s greatest female 3000m runners.

The 24-year-old clocked a sensational 8:28.35 over 3000m, breaking the Scottish outdoor record that had stood for nearly four decades. In doing so, Keith eclipsed the previous mark of 8:29.02, set by Scottish legend Yvonne Murray back in 1988, ending a record reign that had lasted 38 years.

Keith’s breakthrough run was more than just a national record. The performance also propelled her to third on the UK outdoor all-time list, placing her behind only two of Britain’s most celebrated distance runners — Paula Radcliffe, who leads the rankings with 8:22.20, and Laura Weightman, whose 8:26.07 remains the second-fastest outdoor mark by a British woman.

The significance of Keith’s achievement is amplified by the calibre of athletes she now joins in the record books. For decades, Murray’s mark stood as one of Scottish athletics’ most untouchable records, surviving generations of elite competitors. Keith has now succeeded where many outstanding runners have fallen short, announcing herself as one of the leading distance talents in British athletics.

Her time also compares favourably with the best performances produced indoors. Olympic medallist Laura Muir ran 8:26.41 indoors in Karlsruhe in 2017, underlining just how exceptional Keith’s outdoor effort in Oslo truly was.

The run continues a remarkable rise for the Scottish star, whose progression over recent seasons has transformed her from a promising prospect into a genuine force on the international stage. Running with confidence and composure against elite competition, Keith demonstrated both the speed and endurance required to challenge the very best in Europe and beyond.

With the World Championship season gathering momentum, Keith’s record-breaking display sends a powerful message. Not only has she etched her name into Scottish athletics history, but she has also established herself as a serious contender in one of the sport’s most competitive events.

In Oslo, Megan Keith did far more than break a record. She ended a 38-year wait, climbed into the upper echelon of British distance running, and delivered a performance that may prove to be a defining moment in her career.

British middle-distance talent Phoebe Gill took another significant step forward in her return to top form, producing a determined victory over 800 metres at the Meeting de Marseille in France on Wednesday.

Competing in challenging, wind-affected conditions, the 19-year-old demonstrated both resilience and composure as she held off a late charge from Switzerland's Veronica Vancardo to secure the win in 2:00.81. Vancardo finished just three hundredths of a second behind in 2:00.84, underlining the fiercely contested nature of the race.

While the margin of victory was narrow, the result represented another encouraging milestone for Gill as she continues to rebuild momentum following her injury setback. The young Briton showed impressive race awareness and strength in the closing stages, maintaining her advantage despite the difficult conditions that made fast running a challenge throughout the evening.

The Marseille triumph adds to a growing body of evidence that Gill is steadily progressing toward her best form. Earlier in her comeback campaign, she clocked 2:01.50 for 800m in Bydgoszcz before demonstrating her versatility with a strong 4:05.53 performance over 1500 metres at the BMC Grand Prix meeting in Trafford.

Those performances have highlighted not only her improving fitness but also her ability to compete across multiple distances as she carefully builds her season. The Marseille victory now provides further confirmation that the European junior star is moving in the right direction.

Gill emerged as one of Britain's most exciting middle-distance prospects through a series of breakthrough performances as a teenager, earning widespread recognition for her fearless racing style and remarkable maturity. Injury temporarily interrupted that upward trajectory, but her recent results suggest she is steadily rediscovering the form that made her one of the sport's brightest young talents.

With each race, the signs of progress become increasingly evident. Winning in difficult conditions and under pressure from a quality field is often a stronger indicator than a fast time alone, and Gill's latest success demonstrated exactly those qualities.

As the summer season gathers pace, the Marseille victory offers another confidence boost for the British teenager, whose return continues to gain momentum. If her recent progression is any indication, Gill could soon find herself back among the leading names on the European middle-distance circuit. 

The NCAA Track and Field Championships delivered a moment few could have predicted as Ja’Kobe Tharp produced one of the most astonishing performances in the history of sprint hurdling, rewriting the record books in spectacular fashion.

Competing in the opening round of the men’s 110-meter hurdles, the Auburn star stunned the athletics world by clocking an incredible 12.75 seconds, becoming the first athlete ever to break the 12.80-second barrier. In doing so, he eclipsed the long-standing world record of 12.80 set by Aries Merritt in 2012, a mark that had stood as one of the sport’s most revered achievements for more than a decade.

What makes Tharp’s breakthrough even more remarkable is the scale of his improvement. Entering the championships, the defending NCAA and U.S. champion had recorded a season-best of 13.05 seconds. Yet under the brightest spotlight, he unleashed a performance that exceeded every expectation, slicing an extraordinary 0.26 seconds from his personal best in a race that instantly became one of the greatest ever run.

The achievement sent shockwaves throughout the track and field community. While Tharp arrived in Eugene as one of the leading contenders for the NCAA title, few envisioned a performance capable of redefining the limits of the event. Instead, the American hurdler delivered a race for the ages, combining flawless technique, explosive speed, and impeccable rhythm from the first hurdle to the finish line.

The historic run not only secured his place in athletics history but also transformed the outlook of the championship. With the world record now in his possession, Tharp advances to the final as the overwhelming favorite, carrying momentum that could make an already unforgettable weekend even more extraordinary.

For years, the 12.80 barrier appeared untouchable. On a stunning day at the NCAA Championships, Ja’Kobe Tharp proved otherwise, producing the kind of performance that reminds fans why sport remains so unpredictable. In a matter of seconds, he turned a routine qualifying round into a landmark moment that will be remembered for generations.

The world record no one saw coming is now a reality—and Ja’Kobe Tharp is the man who changed history.

A new chapter in middle-distance running may have begun in Oslo after American teenager Cooper Lutkenhaus produced one of the most remarkable performances of the season, narrowly defeating reigning Olympic champion Emmanuel Wanyonyi in a thrilling men's 800m contest at the Diamond League meeting.

The 17-year-old sensation shocked a world-class field by crossing the finish line first in a race that came down to the smallest of margins. After an intense battle over the final metres, Lutkenhaus held off Wanyonyi by just one hundredth of a second, producing a dramatic finish that left the packed stadium in disbelief.

From the opening lap, the pace was relentless as the leading contenders positioned themselves for a fierce showdown. As the athletes entered the home straight, Wanyonyi appeared poised to unleash his trademark finishing kick. However, Lutkenhaus refused to be intimidated, matching the Olympic champion stride for stride before producing a perfectly timed lean at the line to secure a historic victory.

The result marks a breakthrough moment for the young American, who continues to establish himself as one of the brightest talents in global athletics. Defeating an Olympic champion at a Diamond League event is a feat many athletes spend entire careers pursuing, yet Lutkenhaus achieved it before reaching adulthood.

For Wanyonyi, the narrow defeat does little to diminish his status as one of the world's premier 800m runners. The Kenyan once again demonstrated his exceptional class and competitiveness, pushing the race to a world-class standard and forcing his young rival to deliver the performance of a lifetime.

Beyond the result itself, the race offered a glimpse into what could become one of the sport's most exciting rivalries in the years ahead. With established stars and emerging talents now pushing each other to new heights, the men's 800m continues to evolve into one of athletics' most captivating events.

On a memorable night in Oslo, the spotlight belonged to Cooper Lutkenhaus. At just 17 years old, he stood toe-to-toe with an Olympic champion and emerged victorious, announcing himself to the athletics world in spectacular fashion.