Solution: Although you don't want to eat immediately before starting a run, you should try to eat a light snack or meal about 1 1/2 to 2 hours before a run. Doing so will make sure that you have enough fuel for your run. As long as you give yourself enough time to digest the food, you don't have to worry about cramps. (Most side stitches are actually caused by not warming up properly.)
What should you eat? Choose something high in carbohydrates and lower in fat, fiber, and protein. Some examples of good pre-workout fuel include: a bagel with peanut butter; a banana and an energy bar; or a bowl of cold cereal with a cup of milk. Stay away from rich, high-fiber, and high-fat foods, as they may cause gastrointestinal issues.