Eating a cup of oats 30 minutes to an hour before your run will supply your body with the right amount of fiber as well as release carbohydrates as you run. Oats are also full of beta-glucan, which is a fiber that helps to slow down digestion and keeps the blood sugar regulated. Oats give the body some well-deserved protein and increase energy with B-vitamins that convert carbohydrates into energy. This allows you to run farther and longer, without risking muscle fatigue.