Every runner’s worst nightmare is hitting the wall mid-run. Proper nutrition during exercise is the key to avoiding this dreaded crash, and we’re here to help you master your fueling strategy. In this post, we’ll break down how to fuel based on the length of your run, keeping your energy levels high so you can finish strong.
How Much Fuel Do You Need?
Your carbohydrate needs vary based on how long you’re running:
- Less than 30 minutes: No extra fuel required.
- 1-2 hours: Aim for 30 grams of carbs per hour.
- 2-3 hours: Increase to 60 grams of carbs per hour.
- Over 3 hours: Aim for 90 grams of carbs per hour (up to 120 grams for ultra distances).
These guidelines will help you maintain your energy and prevent glycogen depletion during long runs.
What Happens If You Don’t Fuel?
If you’re running for over 90 minutes, your glycogen stores can deplete, leaving you feeling fatigued or bonking. This is why fueling during your run is essential, especially for half marathons and beyond. For example, if it takes you around 2 hours to run a half marathon, aim for around 30 grams of carbohydrates per hour to keep going strong.
Fueling Options for Your Run
There are plenty of ways to fuel your body during a run. Here are some standard options:
- Sports Gels: Popular options include Honeystinger, Goo, and Puma. Make sure to take these gels with water, not a sugary drink.
- Real Food: Dried fruits, gummy candies, or even peanut butter sandwiches can work, especially for longer races like marathons.
- Hydration: If you prefer high-carb sports drinks, these can serve as both hydration and fuel, but watch your intake with gels.
Train Your Gut for Race Day
Not all runners tolerate fuel the same way, so it’s important to train your gut. Practice with different fuel types during your long runs to avoid GI issues on race day.
Use What’s Available on the Course
Many races offer specific fuel, such as Gatorade or energy gels. If you plan to rely on the race-provided fuel, practice with it during your training so there are no surprises.
Avoid Hitting the Wall with RunSmart Fuel
Boost your performance and recovery with RunSmart Fuel, a personalized nutrition program for runners of all levels. Designed by Registered Dietitian Shannon Wildon, this program offers quick, science-backed sessions that fit any lifestyle. Start fueling smarter today!
