What to eat before the Great North Run follows standard half marathon nutrition principles, with some practical considerations for race morning in Newcastle. With over 60,000 runners and a 10:45am wave start, you need to plan your breakfast timing carefully.
Research on half marathon nutrition shows that for most runners (finishing under 90 minutes), glycogen supercompensation through carb-loading isn't necessary - normal glycogen stores from training are sufficient. But for runners expecting to be out for 2+ hours, proper pre-race nutrition becomes more important.
The 90-Minute Threshold
Glycogen loading provides little benefit for races under 90 minutes. For faster half marathon runners, normal carbohydrate intake (7-10g/kg for 24 hours before) is sufficient. Slower runners benefiting from fuller glycogen stores should consider a 24-48 hour carb-loading period.
Why Great North Run Nutrition Matters
The Great North Run has specific considerations:
- Half marathon distance: 13.1 miles / 21.1km of sustained effort
- Rolling hills: The course isn't flat, increasing energy demands
- Morning start: 10:45am means early breakfast planning
- Crowd conditions: Dense start can affect early pacing
- September weather: Variable conditions affect hydration needs
Pre-Race Meal Timing
When to Eat Before the Great North Run
Day before: Increase carbohydrate intake to 7-10g/kg body weight. Familiar foods, avoid experimenting.
Race morning (3-4 hours before start): Main pre-race meal - 1-4g carbs per kg body weight. For a 10:45 start, that's breakfast around 6:45-7:45am.
1-2 hours before: Light snack only if hungry - easily digestible carbs.
30 minutes before: Final hydration. Small carb top-up if needed.
Best Foods Before the Great North Run
Race Morning (3-4 Hours Before)
Pre-Race Breakfast Options
- Porridge with banana and honey - Classic pre-race breakfast, sustained energy
- Toast with jam or honey - Simple, easy to digest
- Bagel with peanut butter - Dense carbs, sustaining
- Cereal with milk - Familiar, easy option
- Pancakes with maple syrup - Carb-focused, treat yourself
1-2 Hours Before Start
Light Pre-Race Snacks
- Banana - Quick energy, potassium, easy on stomach
- Natural energy bar - Convenient while travelling to start
- Rice cakes - Light, fast-digesting
- Natural energy gel or dates - If close to start and need a top-up (choose honey or date-based gels)
- Sports drink - Combines hydration and carbs
Pre-Race Hydration
Proper hydration before the Great North Run is essential for performance:
- Day before: Drink consistently throughout the day
- Race morning: 500ml water with breakfast
- 2 hours before: 250-500ml water
- At the start: Small sips only - don't over-drink
- Weather check: Warmer conditions mean more fluid needed
Carbohydrate Guidelines
Aim for specific carbohydrate targets for half marathon racing:
- 24 hours before: 7-10g carbs per kg body weight normalises glycogen
- Pre-race meal: 1-4g carbs per kg body weight
- During race: For 90+ minute finishers, consider dates or natural gels every 45-60 minutes
- Sources: Low-fibre, easily digestible carbohydrates
Foods to Avoid Before the Great North Run
- High-fibre foods: Risk of GI distress during the race
- High-fat foods: Slow to digest, can cause discomfort
- Spicy foods: Risk of reflux during running
- Large portions: Racing on a full stomach is uncomfortable
- Alcohol: Impairs sleep and hydration
- New foods: The night before a half marathon is not the time to experiment
The Night Before
Your pre-race dinner matters:
- Carb-focused: Pasta, rice, or potatoes as the main component
- Familiar foods: Stick to what you know works
- Moderate portion: Enough to satisfy but not overly full
- Low fibre: Reduce fibre intake the day before
- Early dinner: Allow time for digestion before bed
Race Morning Logistics
Practical considerations for Great North Run morning:
- Hotel breakfast: If staying locally, check buffet options suit your needs
- Bring your own: Consider bringing familiar foods rather than relying on hotel
- Travel to start: Allow time to eat before getting on metro/transport
- Portable snacks: Bring something for the waiting area
- Toilet access: Plan around the notorious race day queues
The Bottom Line
For the Great North Run, eat a carbohydrate-rich dinner the night before, have a familiar breakfast 3-4 hours before your start time, and stay hydrated. For runners expecting to finish under 90 minutes, normal glycogen stores are sufficient. For slower runners, slightly increasing carbs 24-48 hours before helps. Most importantly - stick to familiar foods you've tested in training.
