How To Digest Food Faster Before Running

As a runner, I know the importance of properly fueling my body before a run. It can make the difference between feeling energized and strong or sluggish and uncomfortable. One issue that many runners face is slow digestion, which can leave you feeling heavy and bloated during your run. In this article, I will share some tips and tricks that I’ve discovered for digesting food faster before running.

1. Eat smaller meals

One effective way to speed up digestion is to eat smaller, more frequent meals throughout the day. Instead of having three large meals, try having five or six smaller meals. This allows your body to digest the food more easily and prevents the feeling of being overly full.

2. Choose easily digestible foods

Certain foods are harder for the body to digest, so it’s best to avoid them before a run. Foods high in fat, fiber, and protein can slow down digestion and leave you feeling uncomfortable. Instead, opt for easily digestible foods like fruits, vegetables, and carbohydrates. These foods will provide you with the necessary energy without weighing you down.

3. Stay hydrated

Proper hydration is essential for digestion. Drinking enough water throughout the day helps your body break down food more efficiently. It’s especially important to drink water before a run to prevent dehydration and aid digestion. Aim to drink at least 8 ounces of water 30 minutes before your run.

4. Allow enough time to digest

Giving your body enough time to digest before running is crucial. It’s recommended to wait at least 2-3 hours after a meal before going for a run. This allows your body to fully process the food and avoid any discomfort or cramping during your workout.

5. Take a walk after eating

A short walk after a meal can help stimulate digestion. It helps to increase blood flow to the stomach and intestines, which aids in the digestion process. Aim to take a leisurely walk for 15-20 minutes after eating to help your body digest the food more efficiently.

6. Avoid high-intensity exercise

Engaging in high-intensity exercise immediately after eating can interfere with digestion. It diverts blood flow away from the stomach and towards the muscles, which can lead to uncomfortable symptoms like stomach cramps or indigestion. Instead, opt for a light warm-up or stretching routine to prepare your body for the run.

By following these tips, you can help speed up digestion before running and avoid any discomfort or sluggishness during your workout. Remember, everyone’s digestion is different, so it’s important to experiment and find what works best for you. Happy running!


Digesting food faster before running can greatly enhance your running experience. By eating smaller meals, choosing easily digestible foods, staying hydrated, allowing enough time to digest, taking a walk after eating, and avoiding high-intensity exercise, you can optimize your digestion and feel lighter and more energized during your run. Experiment with these strategies and find what works best for you. Happy running!