If you are running longer than an hour or doing an intense workout, eating a small meal of 300-400 calories an hour and a half prior to your run would be ideal. That pre-workout meal should consist of carbohydrates. Some examples include: banana and energy bar, small bowl of cereal with milk, toast with peanut butter, or yogurt. Avoid slow-to-digest fatty and high-fiber foods. Or, try a liquid source like a meal-replacement drink or a fruit smoothie. Though you can get aw