How to Fuel a Long Run: A Simple Guide
If your run lasts more than about an hour, fueling along the way can help you finish strong. Here's a simple starting point. Everyone's stomach is different, so practice in training and adjust.
Before the run
Eat a familiar, easy-to-digest meal or snack with carbohydrates a couple of hours before a long run. Drink some water, but there's no need to overdo it.
During the run
- When to start: many runners take their first gel or chew around 30–45 minutes in, then continue every 30–45 minutes.
- How much: a common target is roughly 30–60 grams of carbohydrates per hour for runs longer than about 75–90 minutes. Some experienced athletes train their gut to handle more.
- Fluids and electrolytes: drink to thirst and add electrolytes on hot days or if you're a salty sweater.
Practice your plan
Never try a new gel or drink mix on race day. Use your long runs to test brands, flavors and timing so there are no surprises.
Carrying it all
Soft flasks, hydration vests and running belts make it easy to carry water and fuel without bouncing.
After the run
A mix of carbs and protein within an hour or two helps you recover for the next one.
Shop energy gels, drink mixes and hydration vests and packs.
This is general information, not medical advice. If you have health conditions or specific nutrition needs, talk with a doctor or sports dietitian.