Fueling Essentials for Runners

As a runner, proper fueling is a key factor that impacts your energy levels, performance, and how quickly you recover. Without the appropriate fuel at the right time, you may experience energy crashes, muscle soreness, or delayed recovery—all of which can hinder your progress. As Benjamin Franklin wisely said, “If you fail to plan, you are planning to fail,” especially when fueling your runs. Let’s explore simple, effective fueling strategies based on your goal distance.

Muscle glycogen—the stored form of carbohydrates (carbs)—can fully deplete in about two hours of moderate-intensity exercise, assuming stores are full at the start. To maintain energy and optimize performance, prioritize fueling before, during, and after runs, especially on longer sessions. Unlike daily nutrition, sports fueling emphasizes low-fiber and low-fat, easy-to-digest carbs to help prevent gastrointestinal (GI) distress such as abdominal cramping, bloating, diarrhea, and nausea.

Whether running a 5K or a half marathon, mastering these fueling fundamentals will enhance your performance and make your runs more enjoyable.

Pre-Run Fueling

Fueling before a run ensures you come prepared with the energy to perform your best.

• 5- 10k: For runs lasting longer than 45 minutes, aim to have a small, easy-to-digest snack 1 to 1.5 hours beforehand. Choose low-fiber, low-fat options to ensure quick digestion and reduce GI issues.
• Pre-workout examples containing 25g carbs:
  • ½-3/4^th cup cooked rice
  • 10 saltine crackers
  • 1 medium banana
  • ½ cup applesauce
  • English muffin
  • 6 oz low-fat yogurt

• 13.1 and Longer:  Longer runs require more strategic pre-fueling. Carbohydrate loading the day before (increase carbs and reduce fat) can maximize muscle glycogen.
• Examples include:
  • Baked potato instead of French fries
  • Pretzels instead of chips
  • A bagel or pancakes instead of a muffin
  • Pasta with red sauce instead of Alfredo sauce

On the morning of a long run or race, plan to eat breakfast 2 to 2.5 hours before the start, focusing on easily digestible carbs. Pro tip: Test drive this meal repeatedly during training. If you can’t eat 2-2.5 hours before the run, have a small snack 30-90 minutes before. Avoiding nut butter less than 60 minutes before the start can help prevent GI discomfort.

Pre-long run snack (30-90 minutes before):

• 8-12 saltines with 1 TBSP nut butter
• One rice cake with 1 TBSP nut butter and 1 TBSP jam
• One large banana – optional: light spread of nut butter.
• 1 oz pretzels
• 2-3 large rectangle graham cracker pieces
• Sports bar that is low in fat and fiber
• 90-120 calorie sports drink (22.5-30g carbs)

Pre-long run meal (2-2.5 hours before):

• Oatmeal topped with banana and honey.
• Bagel with a light cream cheese, jam, and/or nut butter spread.
• Banana with non-fat yogurt and orange juice
• A smoothie made with fruit, yogurt, and oats

Fueling During the Run

Fueling during a run helps sustain performance and delays fatigue.

• 5-10k: For runs under 45 minutes, extra fueling is typically unnecessary. However, on a hot day when hydration becomes a concern, carry a water bottle in a hydration belt and sip frequently to stay hydrated. If sweat losses are high, consider adding a low-carb electrolyte mix to your water.
• 10k and longer: Fueling becomes even more crucial as you tackle longer distances to prevent “bonking” or hitting the wall. Start fueling early and often throughout the run. Aim for 30-60g carbs per hour, beginning from the start. Use a properly formulated sport drink (not too concentrated) that mixes to a dilution of 35-42g/20oz bottle or 40-50g/24oz bottle. Adjust fluid consumption based on your sweat rate and conditions. For additional nutritional support, test energy gels (20-30g carb/gel) or chews (4-8g carb/chew), but prioritize your sport drink since it provides fluid, electrolytes, and carbs all in one.

Pro Tip: One medium gulp equals 1oz. Plan to take 4-6 gulps every 10-15 minutes, adjusting for individual sweat rate, temperature, intensity, and run duration.

Hydration

Staying hydrated is just as important as fueling. Start each run adequately hydrated without overdoing it, especially when consuming plain water. Regardless of the distance, always carry hydration, with longer runs requiring extra attention for performance and recovery. Adjust fluid intake based on environmental conditions and individual sweat rate.

Fuel and Hydration Guidelines Based on Run Duration and Intensity

(Note: Carbohydrate recommendations are based on grams per hour, not body weight.)

Post-Run Fueling

Recovery is key to replenishing glycogen stores, repairing muscles, and preparing for your next run.Regardless of your run duration, don’t skip this step.

• 5-10k: Within 30-60 minutes, consume a snack with 25-30g protein and 40-60g low-fat carbs to kickstart recovery.

• 13.and Longer: Longer runs require a more structured recovery. Aim for 60-90g low-fat carbs and 25-30g protein within 30-45 minutes after finishing. Follow with a balanced meal within two hours. If your post-run meal is timely, you can skip the recovery snack.

Recovery snack ideas:

• 16 oz ultra-filtered low-fat chocolate milk (12g protein/8oz)
• 6 oz Greek yogurt with strawberries or a banana
• 20g whey or vegan protein powder mixed with milk or almond milk and oatmeal with berries
• Turkey and cheese sandwich
• Scrambled eggs (4 eggs or egg whites) with a bagel and jam

Rehydration

 Replenishing lost fluids is critical to recovery, especially after a long, sweaty run. Aim for gradual rehydration over the first six hours, avoid chugging, and take frequent small sips to maximize absorption.

Pro Tip: Rehydrate by consuming 20oz of fluid for every pound lost during exercise over 6 hours.

Final Rules for a New Runner

To avoid pitfalls and set yourself up for success, keep these tips in mind:

• Nothing new on race day: Run outfits, pacing, fueling, and hydration should be tested before race day. Use training to discover what works best for you and stick to it during the race.

• Hydration: Use a sport drink as your primary source of hydration and fueling. Sip early and often. Gels or chews without fluids can lead to dehydration and GI distress.

• Pre-race: Training volume decreases in the taper; therefore, glycogen stores won’t be as depleted as in a typical training week. Eat and hydrate until satisfied but avoid stuffing yourself.

• Avoid sugar substitutes: They may taste sweet but provide no energy and can cause GI issues.

• Be cautious: Excess caffeine can cause dizziness, headaches, elevated heart rate, and GI issues. Test caffeine during training and limit dosage to 2mg per kg of body weight.

• Pace yourself: Starting too fast can sabotage your race and deplete glycogen stores prematurely. Pace wisely to finish strong.

Trust your preparation, enjoy your training journey, and celebrate your progress. Most importantly, have fun!