Every person is different and can handle food differently, but in case you have had some nutritional or intestinal difficulty with running in the past, or are worried that you might, I have learned some things that increase my chances for a strong, comfortable run.

If you are a morning runner, you have it best - at least as far as food goes. Have a banana, half of a bagel, or half of an energy bar and a small glass of water or orange juice 10-15 minutes before you run and you should be good. Then come back and have a full meal within two hours after your run. Make sure to get some protein in the post-run meal - it makes for happy muscles.

If you run at other times of the day, be careful how much you are eating throughout the day. If you are going to have a big meal of 600 calories or more for breakfast or lunch, make sure that you give your body plenty of time (at least 4 hours) to digest. Otherwise, make sure you have 1 hour to digest for every 150 calories you consume (e.g. 2 hours if you eat a 300 calorie bagel or bowl of oatmeal). Try to leave the more inflammatory foods (the usual culprits like spicy food, but also the high fiber stuff) until after you run. If you are going to have a big meal, try to leave it until after you run, also.

The other side can be even worse. If you don't get enough energy, your run will suffer also. You have to fuel your run with good food, which I will discuss in my next entry. All of this goes with planning out the time of day that you run, as discussed in a previous entry. Don't just plan when you run, but plan what you eat before you run, and your body will thank you later.