A long run can fall apart for reasons that have nothing to do with fitness. You may start feeling strong, settle into a comfortable rhythm, and then suddenly find yourself running on tired legs with a foggy head and no ability to hold pace.
Often, the problem is not that you need more motivation. You ran out of usable fuel. Learning how to eat and drink during a run can make the final miles feel controlled instead of desperate—and it gives you one more skill to practice before race day.
Why fueling matters on longer runs
Your body stores carbohydrate as glycogen in the muscles and liver. Those stores are limited. At moderate to high running intensities, carbohydrate becomes an increasingly important energy source, and a long session can gradually use more than you can comfortably replace from stored fuel alone.
That does not mean every run needs a gel. A 40-minute easy run usually does not require mid-run calories if you have eaten normally. The need becomes more relevant as duration increases, especially for runs lasting roughly 75 to 90 minutes or longer, workouts that include sustained intensity, and race-specific sessions.
Fueling also helps you train your gut. Taking carbohydrates while running is a skill: your stomach must learn to handle food and fluid while your body is moving. Waiting until race day to test a new gel, drink, or schedule is an easy way to create avoidable problems.
How much carbohydrate should you take?
A useful starting range is 30 to 60 grams of carbohydrate per hour for runs lasting about one to two and a half hours. Longer endurance events may eventually require more—often up to approximately 90 grams per hour—but that higher intake should be built gradually and practiced repeatedly.
Think of these numbers as hourly targets, not a demand to swallow a large amount all at once. For example, a gel containing 25 grams of carbohydrate every 30 minutes provides about 50 grams per hour. A sports drink, chews, and ordinary food can all contribute to the total.
- Beginner starting point: 20 to 30 grams per hour during a run longer than 75 minutes.
- Common training target: 30 to 60 grams per hour.
- Advanced or very long sessions: Consider progressing toward 60 to 90 grams per hour with careful practice.
Start conservatively if you are new to fueling. A slightly lower intake that your stomach tolerates is more useful than an ambitious target that leaves you nauseated.
When to take your first gel
Do not wait until you feel empty. By the time you are noticeably hungry, weak, or light-headed, the effects of low fuel may already be difficult to reverse.
For many runners, taking the first carbohydrate dose 25 to 35 minutes into a long run works well. Continue with small doses at regular intervals rather than relying on one large rescue dose late in the session.
Here is one simple example for a two-hour run:
- Eat a familiar carbohydrate-based meal or snack one to three hours before running.
- Take 20 to 25 grams of carbohydrate at 30 minutes.
- Take another 20 to 25 grams at 60 minutes.
- Take another 20 to 25 grams at 90 minutes.
- Adjust the plan based on your pace, duration, weather, and stomach response.
This schedule provides a manageable rhythm without requiring you to calculate every bite while running.
Choose fuel based on the run, not the marketing
Gels are convenient, but they are not the only option. Some runners prefer chews, sports drink, fruit purée, small pieces of banana, or soft foods such as a rice-based snack. The best choice is the one you can carry, open, digest, and repeat.
Check the nutrition label rather than guessing. Products vary widely in carbohydrate content. Two small chews may contain only 10 grams, while a gel may contain 20 to 30 grams. Caffeine content also varies, so know whether a product is caffeinated before adding it to your plan.
Use water to help swallow concentrated products. Taking a gel without enough fluid can make it feel thick in the stomach, while washing it down with a large amount of sports drink may deliver more carbohydrate than you intended at one time.
Fluid and sodium: avoid both extremes
Fluid needs depend on body size, pace, temperature, humidity, clothing, and sweat rate. There is no single amount that every runner should drink. Drinking far beyond thirst can also be dangerous, particularly during long events, because it may dilute blood sodium.
For a more personal estimate, weigh yourself immediately before and after a one-hour run. Record how much you drank during the session and account for any bathroom breaks. A rough sweat-loss estimate is:
Body-weight loss in kilograms + liters of fluid consumed − urine produced = approximate liters of sweat lost.
This is not a laboratory measurement, but it can show whether you are losing very little or a substantial amount of fluid. Repeat the test in different conditions because sweat rate changes with weather and clothing.
Sodium can be useful during prolonged, sweaty efforts, especially in hot conditions, but it is not a substitute for a sensible drinking plan. Use the sodium amount in your chosen drink or gel as part of the calculation, and avoid treating electrolyte products as a guarantee against cramps or dehydration.
Practice your race plan during training
Use long runs to test one variable at a time. Start with the product you plan to use in competition, then practice carrying it, opening the wrapper, and taking it without stopping. If you change fuel, pace, breakfast, and hydration all at once, you will not know what caused a stomach problem.
Keep a short log after each session:
- What you ate before the run
- Carbohydrate consumed per hour
- Approximate fluid and sodium intake
- Weather and duration
- Energy, stomach comfort, and bathroom urgency
If you experience bloating, sloshing, nausea, or diarrhea, reduce the size of each serving, slow the intake rate, and review the concentration of your drink. You may also be starting too aggressively, taking in too much fiber or fat beforehand, or combining several new products.
A simple rule for your next long run
For your next run longer than 75 minutes, try this: eat a familiar pre-run meal, carry enough carbohydrate for 30 grams per hour, begin fueling after about 30 minutes, and drink according to thirst with access to fluids when needed.
Once that feels comfortable, increase gradually toward your event-specific target. The goal is not to force down as much as possible. It is to provide steady energy while keeping your stomach calm.
Good fueling will not replace consistent training, but it can reveal the fitness you already have. Practice it early, keep the plan simple, and arrive at race day knowing exactly what your body can handle.
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