Gear notes / Fueling
Fueling the run: nutrition, fuel & hydration
A practical guide to what helps runners start steady, keep moving, and recover well afterward.
Nailing a nutrition and hydration strategy can be the difference between a strong finish and hitting the wall. Whether you are training for a 5K or your first marathon, the most helpful approach is simple: practice the basics on normal runs before you rely on them for race day.
Everyday nutrition: build your base
Race-day fueling works best when your everyday meals support your training. Aim for a steady mix of carbohydrates, protein, healthy fats, and micronutrients rather than trying to solve everything with a gel on a long run.
- Carbohydrates are the primary fuel source, especially for anything over 60 minutes. Whole grains, fruit, and starchy vegetables can make up the bulk of a training-day plate.
- Protein supports muscle repair. A source at every meal helps runners meet their needs consistently.
- Healthy fats support hormone function and long-term energy, but many runners keep them lighter before a run because fat can slow digestion.
- Micronutrients such as iron, calcium, and vitamin D can be common gaps for endurance athletes, particularly for runners who have cut back on animal products.
Fuel before, during & after
Before, one to three hours out
Choose something carb-heavy and lower in fat and fiber, such as oatmeal, toast with honey, or a banana. The goal is to top off glycogen stores without leaving your stomach unsettled at the start.
During runs over 60 to 90 minutes
This is where many runners under-fuel. A useful starting point for long runs and races is roughly 30 to 60 grams of carbohydrate per hour, then adjusting based on your effort, conditions, and what your stomach tolerates in training.
Energy gels & chews
| Product | Calories | Carbs | Caffeine | Best for | Notes |
|---|---|---|---|---|---|
| GU Energy Original Gel | 100 | 23g | 0–40mg | All-around default | Most flavors and wide availability. Take with water. |
| Maurten Gel 100 | 100 | 25g | 0 or caffeinated | Sensitive stomachs | Hydrogel format designed for gentler digestion. |
| Huma Chia Energy Gel | About 90 | About 21g | 0 | Natural or vegan preference | Chia-based option with a steadier release. |
| Honey Stinger Organic Energy Chews | About 160 per pack | About 39g | 0 or 25mg | Runners who dislike gels | A chewable format with mostly organic ingredients. |
After the run
The 30 to 60 minutes after a hard or long run can be a helpful time to eat a carb-and-protein snack or meal. A roughly 3:1 or 4:1 carbohydrate-to-protein balance is a common recovery target. Low-fat chocolate milk can be a simple, well-studied option, while a portable recovery mix can be useful for travel or race day.
Hydration: more than just water
Hydration is not only about volume. Electrolytes matter as well, especially for longer or hotter runs where sweat losses are higher. Start with a day-to-day routine, then use your training to learn what your body needs.
- Daily baseline: Roughly half your body weight in ounces of water is a starting point, adjusted upward on training days.
- Pre-run: Try 16 to 20 ounces of water two to three hours before a run, then a smaller amount closer to the start.
- During longer runs: For efforts beyond 60 to 90 minutes, electrolyte products can help replace sodium lost through sweat.
- Post-run: A useful target is roughly 16 to 24 ounces of fluid for each pound of body weight lost during the run.
Electrolyte options
| Product | Format | Sodium | Sugar | Best for |
|---|---|---|---|---|
| Nuun Sport Electrolyte Tablets | Effervescent tablet | Moderate | 1g | Daily hydration and shorter runs |
| LMNT Zero Sugar Electrolytes | Powder stick pack | High | 0g | Hot weather and heavy sweaters |
| SaltStick FastChews | Chewable tablet | Moderate to high | Minimal | Long races and no-mix convenience |
Gear that helps
A few pieces of gear can make it much easier to carry fuel and hydration without interrupting your stride.
Hydration vests
| Product | Capacity | Best for | Price range |
|---|---|---|---|
| Salomon ADV Skin 8 | 8L | Marathon training through ultras, with a secure close-to-body fit | $$$ |
| Nathan Pinnacle Breeze 4L | 4L | Lightweight long runs and a smaller carrying setup | $$ |
- Handheld bottles suit shorter runs where a vest feels like overkill.
- Gel flasks and storage help reduce wrapper fumbling mid-run.
- A GPS watch with reminders can help runners follow a fueling schedule instead of guessing.
The bottom line
Good fueling is not complicated, but it does take practice. Test nutrition and hydration choices on training runs, not for the first time on race day. Dial in carbohydrate intake, do not skimp on electrolytes when conditions call for them, and let recovery nutrition do its job.