How To Fuel Before A Long Run
A practical step-by-step guide to how to fuel before a long run, including preparation, instructions, common issues, tips, and next steps.
How To Fuel Before A Long Run
This guide explains how to approach how to fuel before a long run, including the preparation, practical steps, common mistakes, and final checks that help you finish with confidence.
Before You Start
Step-by-Step Instructions
Quick Reference
Common Problems When You Fuel Before A Long Run
Even with the best intentions, fuelling before a long run can sometimes go wrong. Here are some common issues and how to tackle them:
Advanced Tips for How To Fuel Before A Long Run
Once you've mastered the basics, you might want to fine-tune your fuelling strategy for peak performance. Here are some advanced considerations:
- Carbohydrate Loading: For runs lasting longer than 90 minutes, especially races, you might benefit from carb loading in the 24-48 hours leading up to your run. This involves increasing your carbohydrate intake significantly (up to 8-10 grams per kg of body weight) while reducing fibre and fat, to maximise glycogen stores. Remember to reduce your training volume during this period too.
- Personalised Nutrition: Consider working with a sports nutritionist. They can help you create a highly personalised fuelling plan based on your body weight, metabolism, training intensity, and race goals. This can be especially useful for those with dietary restrictions or specific performance targets.
- Liquid Nutrition: Some runners find liquid carbohydrates easier to digest, especially for very early morning runs or if they have a sensitive stomach. Sports drinks, liquid meal replacements, or even blended fruit smoothies can provide easily accessible energy. Experiment to see if this works for you.
- Caffeine Timing: Caffeine can enhance performance and perceived effort. If you use it, experiment with the timing. Many runners find a cup of coffee 30-60 minutes before a run provides a beneficial boost. Be mindful of how it affects your stomach, as it can stimulate bowel movements.
- Salt Intake: For very long runs or runs in extreme heat, consider slightly increasing your sodium intake the day before and ensuring your pre-run meal isn't devoid of salt. This aids in fluid retention and can prevent hyponatremia (dangerously low blood sodium levels). Electrolyte tablets or salted foods can help.
- Gut Training: Just like you train your legs, you can train your gut! Regularly consuming carbohydrates during long training runs helps your digestive system become more efficient at absorbing fuel while running. This can reduce the risk of GI issues on race day.
How To Fuel Before A Long Run FAQ
How much should I eat before a long run?
It depends on how much time you have. For a meal 2-4 hours before, aim for 1-4 grams of carbohydrates per kilogram of your body weight. If you have less than an hour, a small snack like half a banana or a few dates will be sufficient to provide a quick boost without upsetting your stomach.
Can I run on an empty stomach for a long run?
While some people can manage shorter, easy runs on an empty stomach, it's generally not recommended for long runs (over 60-90 minutes). Your body needs carbohydrates for sustained energy. Running without fuel significantly increases your risk of bonking, feeling fatigued, and impacting your performance and recovery.
What foods should I avoid before a long run?
Avoid foods high in fibre, fat, and protein in the immediate hours before your run, as they take longer to digest and can cause stomach upset. Examples include greasy fried foods, large portions of meat, creamy sauces, excessive amounts of raw vegetables, and highly spiced dishes. Also, avoid trying any new foods on race day.
Is coffee okay before a long run?
For many runners, coffee is perfectly fine and can even offer a performance boost. However, caffeine can stimulate the bowels, so test it thoroughly in training. If you plan to drink coffee, aim for 30-60 minutes before your run and be mindful of how your body reacts.
What if I feel hungry during the run despite fuelling?
This could indicate you didn't consume enough carbohydrates beforehand, or that your body is burning through stores faster than anticipated. Ensure you have a plan for taking in fuel during your long run (e.g., gels, chews, sports drinks every 45-60 minutes) to keep your energy levels stable.
Final Checklist for How To Fuel Before A Long Run
Use this checklist to ensure you're fully prepared before heading out for your next long run:
- Carbohydrates Consumed: Have you eaten enough easily digestible carbohydrates?
- Timing Right: Did you eat your main meal 2-4 hours before, or a small snack closer to the run?
- Well Hydrated: Have you been sipping water throughout the morning/day and taken fluids 1-2 hours before?
- Familiar Foods Only: Are you sticking to foods you've tested in training?
- Low Fibre, Fat, Protein: Is your pre-run meal light on these harder-to-digest nutrients?
- Electrolytes (if needed): For hot weather or very long runs, have you considered a sports drink or electrolytes?
- Listen to Your Body: Are you feeling comfortable and ready, or do you need a bit more time to digest?
- Fuels for During the Run: Do you have your gels, chews, or sports drink ready to carry with you?
