Getting the fuelling right for your long run is going to make a massive difference to performance on race day. You want to see long runs as an opportunity for practice and testing various nutrition options.
You will find out what foods work for you and the appropriate timing of this.
In this blog post, we will cover fuelling before, during, and after your run.
Pre-Run Nutrition: The Day Before
Your long run fuelling begins the day before. Eating well now is going to set you up for success. Focus on getting a bit of extra carbohydrates in during your meal. This is not a time to eat so much that you feel uncomfortably full.
A pasta dish is always a good choice—maybe a light spaghetti bolognese or a pasta bake. Alternatively, a good-quality pizza will give you a bit of everything you need. A small side salad can provide a good hit of quality nutrients.
Avoid heavy proteins or fatty foods, as they will be harder to digest. Too much fibre can also cause trouble on your run by sending your digestive system into overdrive!
Pre-Run Nutrition: The Morning of Your Run
I’m assuming that you are doing your long run in the morning, but this advice applies to any pre-run meal.
You might not feel like eating before your long run, and you probably don’t need to. However, this is mainly practice for race day. You will need to eat something before your race (especially if it is a marathon), so we must make sure you’re eating something that works for you and giving yourself enough time to digest it.
This food should be simple carbohydrates that are easy to digest. I used to love toast, banana, honey, and a bit of cinnamon. Some people prefer porridge or cereals.
Finding out the timing between eating and starting your run is vital. I found that I needed a good 2 ½ hours. Some runners will be able to eat as they are going out the door.
When I was on a warm-weather training camp, the long run started at 7 AM to avoid the heat. I set my alarm for 4 AM, woke up to eat a peanut butter and jam sandwich, and then went back to sleep until 6:30 AM, when I woke up and got ready to run. I wouldn’t do this every week, but it worked!
On-The-Run Nutrition
During extended periods of exercise, it’s important to take on fuel to replenish depleted glycogen stores.
Part of the process is training your stomach to take in some form of fuel while running.
There are lots of options, so don’t get disheartened if it takes a few weeks to get this right. Be patient—it may take time to find what works for you.
Energy Gels
Gels come in a variety of flavours and textures. We really can’t tell you what the best energy gel is because each runner is different. What we encourage you to do is try different brands and find what works for you. Whether you prefer fruity flavours or chocolate, there’s something out there for everyone.
Flavour fatigue can occur if you have the same gel repeatedly. Try mixing and matching flavours and textures to create a gel routine.
We suggest taking on a gel every 45 minutes, starting from the beginning of your run. You probably won’t feel like you need anything after 45 minutes, but gels don’t work if you take them after you need them.
Taking your gel is a great time to sip on some water to help rehydrate yourself.
Alternative Fuelling Options
You don’t have to rely on energy gels—there are other ways to get carbohydrates in during a run.
Sports Drinks: Drinks like Tailwind provide carbohydrates and hydration at the same time.
Clif Shot Bloks or Sports Beans: These chewable options are great if you don’t like the texture of gels.
Nut Butter Sachets: A more substantial alternative that can be a good option for ultra-distance runners.
Jelly Babies or Similar Sweets: You’ll need a lot to match the carbs in a gel, but they work!
Dried Fruit (e.g., mango, strawberries): Provides natural sugar for energy.
Fresh Fruit (e.g., banana): Great fuel, though be mindful of carrying it.
Cereal Bars or Fruit Bars (e.g., NAKD Bars): A solid option for those who prefer something to chew.
Homemade Energy Snacks: Rice cakes, energy bars, and other DIY options allow you to tailor fuelling to your preference.
Remember: The denser the food, the harder it will be for your gut to digest while running. The challenge is balancing fuel intake with your stomach’s ability to process it!
Post-Run Nutrition
Finishing a run means it’s time to refuel. Often, you might not feel like eating straight away, which is understandable. However, your body is craving carbohydrates to replenish energy and protein to repair muscles.
As a stopgap, this is where chocolate milk, a recovery shake, or a homemade smoothie comes in. These options give you carbohydrates, protein, and hydration all at once. Then, when your stomach has settled, you can eat a full meal.
Example Long Run Fuelling Strategy
Remember, your long runs are about practicing for race day. This is where you fine-tune your nutrition plan. Here’s an example of how we might approach a long run and race day fuelling strategy:
Time | Example Gel |
45 minutes | 1 x Sweet Gel |
90 minutes | 1 x Gel with Electrolytes |
135 minutes | 1 x Caffeine Gel |
180 minutes | 1 x Fruit-Flavoured Gel |
225 minutes | 1 x Caffeine Gel |
We share more about Caffeine and Electrolytes in our blog next week [Caffeine and Electrolyte’s - what’s the story]
This is just one approach—you’ll need to experiment with timing, gel types, and alternative fuelling options to see what works best for you.
Final Thoughts
The key takeaway? Use your long runs to practice fuelling so there are no surprises on race day.
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