Refinery29.com reports runners should plan their pre-run meals in advance to avoid eating foods that can trigger an upset stomach (i.e., runner’s trots, or running induced diarrhea).

Refinery29.com spoke to Tiffany Chag, MS, RD, CSCS, sports performance specialist at HSS, who explained foods that are high in fat can sit heavily in your stomach, which makes running less fun; while fibrous foods may add an unplanned toilet stop on your run or race. 

Chag shared her go-to pre-run meals for any type of runner and goal, including short morning runs (ranging from 30-60 minutes); longer weekend runs (more than 90 minutes); and before a race (two to three hour events).

Read the full article at Refinery29.com.