Nutrition
On-the-Run Fueling
On-the-run fueling supplies carbs and fluids during runs over about seventy-five to ninety minutes to protect glycogen and prevent bonking. Practice products in training, not race day only.
On-the-run fueling is carbohydrate and fluid intake during efforts beyond roughly seventy-five to ninety minutes to spare muscle glycogen and stabilize blood sugar. Practice race products on long days, not only on race morning.
Start early—thirty to sixty grams of carbs per hour is a common endurance range, adjusted for heat and size.
Common questions
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When should runners start fueling during runs?
For runs over about seventy-five to ninety minutes, start small early—roughly thirty to sixty grams of carbs per hour depending on size and heat—rather than waiting until you bonk.
Related terms
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