When sports nutrition is needed, how much, how often, and how to refuel properly.
There are lots of things to think about when it comes to the long run. Runners need to make sure they have comfortable and durable sneakers, hydration, a running belt, vest, or pack to carry essentials, and other personal items for safety. And once you hit your groove and let your thoughts wander, it’s common to suddenly feel a wave of fatigue and want to call it quits.
Whether fatigue slowly sneaks up on you or you completely “hit the wall,” exhaustion during a long run occurs when athletes run low on glycogen stores — the energy needed to keep pushing forward mile after mile.
While shorter runs can rely mostly on the food eaten beforehand, long runs require athletes to refuel during the workout to maintain energy levels and delay fatigue.
Without enough fuel, runners can experience sudden exhaustion, heavy legs, dizziness, or a major drop in pace.
Proper fueling helps replenish glycogen, which is the carbohydrate energy stored in the muscles. This is often done by consuming sports gels and/or chews. These are popular fueling options because they provide quick carbohydrates in an easy, portable form. Some runners prefer whole food options like bananas, applesauce, or boiled potatoes, but gels and chews are convenient to carry on roads, trails, and long training runs.
But how much fuel do runners actually need, and when should they take it? Here’s how to properly refuel during a long run.
Tip 1: Know When You Actually Need Fuel
Not every run requires sports nutrition products. Most runners only need gels or chews during workouts longer than 60–90 minutes.
General Fueling Guidelines
- Runs under 60 minutes: Usually no fuel needed. Focus on hydration and eating beforehand.
- Runs 60–90 minutes: 1 gel or a small serving of chews halfway through the run is often enough.
- Runs 90–120 minutes: 1 gel every 35–45 minutes.
- Runs over 2 hours: Continue fueling every 30–40 minutes and consider alternating between gels, chews, and sports drinks.
Tip 2: Start Fueling Before You Feel Tired
One of the biggest mistakes runners make is waiting too long to refuel. Once fatigue hits, it becomes much harder to recover energy levels. Even if you are feeling “fine,” follow fueling guidelines when you begin adding longer mileage to your workouts. The goal is to stay ahead of fatigue instead of trying to fix it once your energy crashes.
It’s important to start fueling around 30–45 minutes into the run and continue consistently afterward based on the duration of the workout.
Tip 3: Focus on Carbohydrates
During long runs, runners should aim for about 30–60 grams of carbohydrates per hour. Most sports gels and chews contain around 20–25 grams of carbs each, depending on the brand. Always check the nutrition label so you know how much fuel you are actually getting.
Tip 4: Practice Fueling During Training
Never try a new gel or chew for the first time on race day. Certain sports nutrition products may not sit well with every runner. Some fueling products can upset the stomach, especially during hard efforts. Long training runs are the best time to test different brands and flavors to figure out personal preference and what works best.
Some products also include electrolytes or caffeine, which certain runners find helpful for performance and focus during long efforts.
Tip 5: Take Fuel With Water
Runners should drink water alongside sports gels or chews. Without enough fluid, these products can be harder to digest and may slow down carbohydrate absorption.
Small sips of water with each gel usually work better than taking fuel all at once without hydration.