How to Fuel for Long Runs: What I Ate on My 17-Mile Run
Running 17 miles was a huge milestone for me - both physically and mentally. But the biggest challenge was figuring out how to fuel for it. Long-distance runs sometimes feel like solving a puzzle where every bite is a piece that has to fit somehow. Thankfully, my friend Val shared an amazing spreadsheet that helped me plan my fuel strategy like a pro.
When running long distance I aim for 50-60 grams of carbohydrates per hour, 500-700 milligrams of sodium and no more than 50 milligrams of caffeine per hour. This varies from person to person, though, so make sure to do your own research and experiment to find what works for you.
For this run, I fueled every 20-30 minutes and paired most of my fueling with SaltStick Fastchews to keep my electrolytes in check. Hydration-wise, I drank about 64 ounces of water throughout the run. This strategy worked wonders for me, and I’m excited to share exactly what fueled me through all 17 miles!
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Here’s What I Ate on the Run:
- Rating: 5/10
- Thoughts: Meh. It had a bit of a grainy texture that didn’t sit well with me. I’ll probably skip this one next time.
- Rating: 10/10
- Thoughts: Obsessed! It tastes like actual coffee. This was my second time trying this one and I’ll definitely keep it in my rotation.
SaltStick FastChews (Coconut Pineapple)
- Rating: 10/10
- Thoughts: These are always a favorite of mine. They’re easy to chew, taste great, and help keep my electrolytes balanced.
- Rating: 10/10
- Thoughts: This one tastes just like raspberry jam. It’s sweet but not too overwhelming and feels very refreshing.
ClifBar Bloks (Margarita Flavor)
- Rating: 10/10
- Thoughts: Downright perfect. The extra salt in this flavor really hit the spot during those sweaty miles.
- Rating: 9/10
- Thoughts: One of my favorite flavors! I like that is has a little bit more product than Gu gels, and the extra caffeine is great, too.
- Rating: 10/10
- Thoughts: If dessert on a run is wrong, I don’t want to be right. This tastes just like brownie batter. My husband is super picky about textures, and even he likes this one when he's biking.
- Rating: 10/10
- Thoughts: It might sound weird, but it’s amazing! It's a nice change of pace after all the sweet flavors and gave me a refreshing energy boost. Thanks to Run Fit Mama for the tip!
Kirkland Applesauce Pouch
- Rating: 10/10
- Thoughts: Light, refreshing, and easy to eat on the go. This was perfect to top off my carbs for the hour without adding a lot of sodium since I'd just had the pickle juice.
- Rating: 10/10
- Thoughts: My ride-or-die fuel. These never let me down. Super yummy and refreshing after a lot of heavy sweets.
This mix of sweet, salty, and savory fuels kept me steady, energized, and ready to tackle 17 miles. Every runner’s fueling strategy is different, but finding the right balance for your body and taste preferences can make all the difference.
If you’re training for a long run, I highly recommend experimenting with different flavors and textures to see what works for you. And if you have a go-to long-run fuel, I’d love to hear about it! Drop your favorite snacks, gels, or drinks in the comments - because I’m always looking for new ideas.
Happy running!
