Nourishment is a very important before your longer runs. It is needed to keep your body strong and prevent you from hitting the wall. The big question a lot of runners have is, how soon before the run and how much should I eat?
Every runner is going to be different on this. You are going to want to investigate a food that sits well in your stomach, and easy to digest. Start out with 200-300 calories before your long run, and adjust if needed. You also need to find the time that works best to eat for you. Some people need an hour others can eat 20 minutes before the run.
Start with healthy and digestible foods that your body is comfortable with. Below are a few examples.
*Banana with Almond Butter *Wheat Toast with Peanut Butter *Oatmeal and Berries *Whole Grain Muffin
Experimenting is going to be a major part of this, especially when your start to build the distance of your long runs. When you find something that works. Stick with it!