Running during your lunchbreak


A passion for running and professional obligations often clash. Many runners use their lunch break to train, and therefore forfeiting their meal. Is this practice to be recommended?

How to do this?

The aim is to have efficient energy reserves when running and not be disturbed by digestive symptoms such as a gurgling and bloated stomach. To do this you must plan the session and time of the meal.

The day should be planned from breakfast

It is the most important meal of the day and should not be overlooked. Don't forget that you have not eaten since the evening meal and energy reserves are at their lowest when you wake up.

Breakfast should cover 25% of the day's calories, so it is important to carefully select what you eat.

Breakfast idea:

  • Cereal bread,
  • Butter,
  • Jam or honey,
  • One dairy product
  • Fruit juice
  • A hot drink

Is it better to eat lunch before or after running?

It isn't ideal to eat just before running. Eating too much or just before running is a mistake. Running impacts on the stomach and can cause stomach and intestinal problems.

For an efficient training session and to avoid hypoglycaemia, a snack at 11am is necessary.

Snack idea:

  • Fruit or stewed fruit
  • Cereal bar

After running, remember to eat, even if you have to do so quickly. Skipping lunch will prevent good recuperation and cause tiredness all afternoon. This meal should be balanced and easy to digest.

Example of a quick meal:

  • Carb salad, vegetables and cold meat


  • A sandwich Wholemeal bread, butter or cottage cheese, ham, lettuce or other crudités
  • Dairy product
  • Fruit or stewed fruit.

Don't forget to drink throughout the day.

Hydration remains important. Ideally, drink before, during and after training. Very few runners take a bottle or flask with them. Therefore don't forget to drink before to prevent dehydration during training and afterwards, for an efficient recovery of hydration and minerals.

What about hygiene!

After a jog, ideally take a shower, not too cold nor too hot.

Waiting 20 minutes before the end of training and the shower allows time for perspiration to stop. Use that time to relax and stretch to promote a good recovery!

Use soap with neutral H to avoid damaging your skin with several showers the same day.

Marie Fauchille
Dietician | Nutritionist
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