Imagine trying to drive 300 miles with only enough gas for 250.
You'd never expect your car to make it.
But runners expect their bodies to do exactly that all the time.
One of the biggest reasons runners slow down, cramp, or completely bonk isn't because they didn't train hard enough. It's because they didn't fuel well enough.
Running fuel isn't complicated. Most runners simply need to focus on three things:
Ignore one of those and performance usually suffers.
Hydration isn't something you fix the morning of your race.
If you're preparing for a long run, half marathon, marathon, or another endurance event, begin increasing your water and electrolyte intake about two days beforehand. This gives your body time to be properly hydrated before the starting gun goes off.
About one to two hours before your run, eat a carbohydrate-rich snack that sits well with your stomach. Toast with peanut butter and honey, a banana, oatmeal, or applesauce are all common options.
Any run lasting longer than an hour should include fuel during the run.
Many runners choose gels, chews, or sports drinks. Others prefer real food. There isn't one perfect option—there's only the option that works best for your body.
The key is consistency. Fuel every 30–45 minutes or every few miles, and don't wait until you're already exhausted.
Your long runs are dress rehearsals.
Use them to practice exactly what you'll eat, drink, and when you'll fuel. Race day should never be the first time you try a new nutrition strategy.
Training builds your fitness.
Fueling allows you to use it.
If you want your body to carry you 300 miles, you have to fill the tank for 300 miles.
Watch the full podcast episode here.
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