Avoid Bonking for Good with Coach Jonah Rosner
We’re teaming up with performance coach Jonah Rosner to bring you sharp, no-BS fueling advice — starting with this: most runners are messing it up. And it’s costing them the miles.
In this first installment of our new performance series, Jonah breaks down exactly what to eat and when — so you don’t find yourself bonked, bloated, or crawling home in a salty daze.
Why a Pre-Run Snack Matters
When you eat a carb — banana, toast, sports drink — your body stores it as glycogen, basically a mini gas tank inside your muscles.
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Easy jog (< 60 min): You’ll burn through it slowly and likely finish fine.
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Hard or long run: You’ll burn it fast, and if that tank runs dry, every stride starts to feel like quicksand.
The fix? A smart, quick pre-run snack. It tops off the tank, steadies blood sugar, and keeps the good miles rolling.
Pick Your Snack by Run Type
| Run Type | Carb Range | Protein (Optional) | Timing | Snack Ideas |
|---|---|---|---|---|
| Easy / Recovery (< 60 min) | 0–60g | Not necessary | Fasted is fine, or fuel for a lift |
1 banana Small energy bar |
| Quality Session (45–90 min) | 30–100g | 0–30g | 60–90 min before |
PB + honey tpast Oat bar plus whey shot |
| Long Easy (> 90 min) | 40–150g | 10–30g | 2–3 hours before |
Bagel + jam Energy bar + banana |
| Long Hard / Race Day | 60–200g | 10–30g | 2–3 hours before |
2 pancaked + syrup 4 rice cakes + jam |
Rookie Pitfalls to Dodge
- Fiber Frenzy – Save the veggies, bran, and beans for later. Porta-potties don’t count as race strategy.
- Carb-Free Courage – Showing up fasted to a long run is a one-way ticket to Bonktown.
- Fat Feast – That bacon-egg-and-cheese is not your pre-run hero. Stick to mostly carbs and just a trace of fat.
Your Pre-Run Fueling Fast-Track
- Match your snack to the run
- Eat 45–90 min before workouts, 2–3 h before long runs/races
- Use your fist as a portion guide
- Hydrate: 16–20 oz water, 1–2 h before
- Log what works, tweak what doesn’t
- Avoid gut bombs (fiber and fat-heavy foods)
Ready to Level Up?
Jonah is also giving away his Ultimate Carb-Load Guide — completely free — to help you dial in your race week strategy.