What to Eat During Long Runs?

Long distance running places significant demands on your body, and nutrition during the run is key to maintaining energy levels, avoiding fatigue, and supporting performance. What you eat during training or races directly impacts how you feel and how far you can go.

Unlike pre-run meals, in-run nutrition focuses on replacing carbohydrates, electrolytes, and fluids lost through sweat and exercise. Planning and practicing fueling strategies during training ensures your stomach tolerates foods and fluids without issues on race day.

Why Mid-Run Nutrition Matters?

During runs longer than 60 to 90 minutes, glycogen stores begin to deplete. Without fueling, you may experience fatigue, “hitting the wall,” or lightheadedness. Proper mid-run nutrition:

• Maintains energy and stamina
• Reduces muscle fatigue
• Prevents sudden drops in blood sugar

Nutrition isn’t just about food, it’s also about hydration. Water and electrolyte drinks are vital for preventing dehydration, cramping, and maintaining performance. While fueling your body, also ensure your footwear is comfortable to avoid common issues like blisters, which can derail a long run. For tips on this, check guidance on how to prevent blisters while running.

Foods and Drinks to Consume During Long Runs

The focus should be easily digestible carbohydrates and fluids:

• Energy gels or chews: Quick carbohydrates absorbed easily
• Bananas or dried fruits: Provide natural sugars and potassium
• Electrolyte drinks: Replace sodium and prevent cramps
• Water: Sip consistently throughout the run

For beginners, it’s essential to practice your fueling strategy during training rather than trying new foods or drinks on race day.

Timing Your Nutrition

• Shorter long runs (60 to 90 mins): Usually water and small electrolytes are sufficient.
• Runs over 90 minutes: Introduce carbohydrates every 30 to 45 minutes.
• Ultra distance runs: Fuel every 20 to 30 minutes with a mix of carbs, fluids, and electrolytes.

Experiment with timing in training to find what works best for your body and avoids digestive discomfort.

Takeaway Tips for Long-Run Fueling

Planning ahead is key. Pre-prepare gels, drinks, or snacks so you can consume them easily while running. Focus on small, frequent intakes rather than large meals, which can slow you down.

Hydration should be consistent: sip water or electrolyte drinks every 15 to 20 minutes, especially in hot weather. Remember, your body responds differently to foods and fluids during runs, so practice is essential.

Hydration during long runs

Fluid needs vary based on conditions.

General guideline:

• 400 to 800ml per hour

Adjust based on:

• Temperature
• Sweat rate
• Body size

Electrolytes: when they matter

Electrolytes (especially sodium) become important when:

• Running longer than 90 minutes
• Training in heat
• Sweating heavily

Typical intake:

• 300 to 600mg sodium per hour

How to practice fuelling?

Never try new nutrition on race day.

In training:

• Test different products
• Practice timing and frequency
• Train your gut to tolerate carbs

Your digestive system adapts like your muscles.

Common fuelling mistakes

Waiting too long to eat

Leads to energy crashes that are hard to recover from

Taking too much at once

Can cause stomach discomfort or GI issues

Ignoring hydration

Dehydration reduces performance and increases fatigue

Not practicing in training

Race-day nutrition fails without preparation

Practical fuelling strategy

Example for a 2-hour run:

• Start: no intake needed
• 30 min: first gel (20 to 25g carbs)
• 60 min: second gel + water
• 90 min: third gel or sports drink
• Adjust based on intensity and conditions

What to avoid during long runs

• High-fat foods (slow digestion)
• High-fibre foods (GI distress)
• New or untested products
• Keep fueling simple and predictable

What actually improves performance?

For long runs, performance depends on:

• Consistent carbohydrate intake
• Proper hydration
• Electrolyte balance
• Pacing

Fuelling supports all of these.

Quick checklist

Before your long run:

• Adjust for weather conditions
• Plan carb intake per hour
• Carry enough fuel
• Hydrate properly
• Test products in advance

FAQ