Matt Wilpers Shares 5 Pre-Run Fueling Tips for Fall Marathon Season

The Peloton instructor breaks down exactly what to eat before a long run, and the one mistake he says to avoid.

Matt Wilpers wants runners thinking about fueling before fall marathon season hits full swing, not after. The Peloton instructor posted an Instagram reel this week sharing pre-run fueling tips aimed at members starting to ramp up their training blocks, walking through what to eat, when to eat it, and what to skip entirely.

Matt Wilpers Times Pre-Run Fueling Tips to Marathon Training

Wilpers captioned the reel directly: “Training is ramping up for Fall marathons! Here are some pre-run fueling tips.” The timing lines up with when many runners begin building mileage toward races in October and November, making the pre-run fueling tips a practical entry point heading into longer runs.

His central message is simple. “The big goal is to show up fueled and not full,” Wilpers says in the reel. From there, he breaks the advice down by how much time a runner has before heading out the door.

What Matt Wilpers Recommends Eating Before a Long Run

Wilpers explains that carbohydrates should lead the way before a run, since they top off energy stores and help keep blood sugar more stable once you start moving. For runners with three to four hours before a run, he recommends a carb-rich meal that’s low in fat and fiber, pointing to oatmeal with a banana, a bagel with jam, or toast with honey as easy options.

For runners heading out sooner, Wilpers scales the advice down. “If you are heading out sooner than that, keep it smaller and easier to digest,” he says, citing a banana, applesauce, or a piece of toast as go-to choices. Both timing windows reflect the same pre-run fueling tips philosophy: prioritize carbs the body can use quickly without sitting heavy.

The Pre-Run Fueling Mistake Matt Wilpers Says to Avoid

Wilpers is direct about what derails a run before it starts. “The biggest mistake? Eating too heavy, too much fiber, or trying something new right before your run,” he says. That last point lines up with standard race-day guidance: testing new foods on a training run, not on race morning, avoids unwelcome surprises mid-course.

He sums up the whole approach in one line: “Eat simple, eat familiar, and eat enough carbs so you can start strong.” It’s a straightforward set of pre-run fueling tips that doesn’t require special products or complicated math, just a plan that matches the runner’s available time.

The comments section turned into its own resource too. Followers shared the foods that work for them, including whole grain sourdough toast with peanut butter, dates, bananas, and graham crackers, reinforcing the same simple, carbohydrate-forward direction Wilpers points to in the reel.

For runners building strength alongside their mileage this season, Wilpers has also addressed how fueling properly ties into avoiding muscle loss during marathon training, a related piece of the same coaching philosophy.

Runners gearing up for a fall race and looking for Matt Wilpers fueling tips beyond what shows up in class can find the full reel at @mattwilpers on Instagram. The discussion in the comments is worth scrolling before your next long run.

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