Runner snack guide: before, during, after

What sits well is personal. Try things on easy days, and never try something new on race day.

Before: when you're already at the door

• Juice
• A spoonful of jam or honey
• A sports drink

Before: when there's a bit more room

• A banana
• White toast or a bagel with jam or honey
• Plain rice cakes
• Plain crackers or pretzels
• Applesauce
• A cereal bar or fig bar

Before: afternoon runs

• A second small lunch
• Whatever's already in your bag: a toaster pastry, animal crackers, a granola bar

During: pocket food for long runs

• Dates
• Raisins
• Small boiled potatoes with salt
• Orange slices
• Short, cool runs: water is plenty. Long, hot, or very sweaty runs change that.

After: the longest list, on purpose

• Milk (chocolate counts)
• Eggs on toast
• Greek yogurt with fruit
• Salmon and rice
• A big pasta dinner
• Pretzels and water
• A big day asks for a bigger day of eating.