Nutrition
Long Run Fueling
Long run fueling adds 30–60+ grams of carbs per hour on runs past 75–90 minutes. Practice products and timing in training so race day fueling is rehearsed.
Long run fueling supplies carbohydrates during runs beyond 75–90 minutes so liver and muscle glycogen do not bottom out. Most runners target 30–60 grams of carbs per hour from gels, chews, or drinks—trained guts may tolerate more.
Practice flavors, timing, and fluid volume on training long runs, not race morning experiments.
Common questions
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When should you start fueling on a long run?
Many start at 30–45 minutes in, before feeling depleted—earlier if fasted or in heat. Set a watch alert so you do not skip intervals when pace feels easy.
Related terms
Put Long Run Fueling into practice
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