Get Ready to Run! Couch to Cubby Chase training program starts June 2017


Fluids Foods
30-60 minutes PRE run 8-16 oz water
  • Low fiber cereal with skim milk
  • Sports bar
  • Pretzels
  • Toast with jam
  • Low fat yogurt
  • Banana and a glass of low fat soy milk
  • ½ a plain bagel
2-4 hrs PRE Run 17-20 oz water
  • Cold or hot cereal with fruit and low fat or skim milk
  • Pancakes with syrup
  • Toast with jam or honey and low fat yogurt
  • English muffin or bagel with peanut butter,
  • Pasta with low fat marinara sauce and veggies
  • Turkey or grilled chicken sandwich and fruit
Post Workout 8-24 oz water
  • Low fat chocolate milk
  • PB & J sandwich
  • 2 oz Pretzels and 2 T peanut butter
  • String cheese and an apple
  • 1 cup low fat yogurt


These are suggestions.  We all react differently to what we eat; you may have to experiment a little at first to see what digests best for you.  This list is not exclusive, it is just an example.  Foods should be easy to digest- low to moderate in fiber, low fat, avoid nuts and seeds.  So stay away from fried foods and full fat dairy products and whole grains prior to exercise.