Fueling for Long Runs: How I Cut 45 Minutes Off My Half Marathon Time
When I trained for my first half marathon, I had no idea how to fuel properly. I thought I could just show up, run, and rely on what the race provided. I didn’t realize how important it was to replenish carbohydrates and electrolytes during a long run, or how early I would have to start replenishing those.
By mile eight, my legs felt like lead, my energy crashed, and I barely made it to the finish line. It was a struggle. I knew if I wanted to improve, I had to take fueling seriously.
For my next half marathon, I focused on getting my nutrition right, stuck to my training plan, and fueled consistently. The result? I shaved nearly 45 minutes off my race time! It was a game-changer, and I never go into a long run unprepared anymore.
If you're training for a half marathon, marathon, or even just increasing your long-run distance, understanding proper fueling can make all the difference. Here's everything you need to know about fueling before, during, and after your long runs.
Important Disclaimer
I’m not a doctor, registered dietitian, or medical professional - this post is based on my personal experience with running and fueling. Everyone’s body is different, and what works for me may not work for you. Before making any changes to your diet or exercise routine, consult with your doctor or a sports nutritionist to ensure it's safe and appropriate for you.
Why Fueling Matters for Long Runs
When you run for more than 60-90 minutes, your body starts to deplete its stored glycogen (its primary energy source). If you don’t replenish it, you’ll hit the dreaded “wall.” That’s when your pace slows dramatically, your legs feel heavy, and finishing strong becomes nearly impossible.
To avoid this, you need to fuel properly - before, during, and after your run. The key is consuming 40-60g of carbohydrates per hour and 500-700mg of sodium per hour to maintain energy and hydration.
How to Fuel for a Long Run
Here’s a breakdown of what I do before, during, and after my long runs to stay strong from start to finish.
Pre-Run Fueling
The night before: A balanced meal with carbs, protein, and healthy fats. My go-to is potatoes or pasta with a lean protein and veggies.
30-60 minutes before: A snack with easily digestible carbs and a little protein. A bagel with cream cheese is my favorite.
During the Run: The 40-60g Carb Rule
- Start fueling at 25-30 minutes and then every 20-30 minutes after.
- Aim for 40-60g of carbs per hour to maintain steady energy levels.
- Don’t forget sodium - 500-700mg per hour is ideal, especially for hot or sweaty runs.
Here’s what this could look like:
Hour 1: A Gu Liquid Energy (23g carbs) + three Clif Bloks (24g carbs) = 47g carbs
Hour 2: GU Energy Gel (22g carbs) + an apple sauce pouch (13g carbs) + a GU Roctane Energy Gel (20g carbs) = 55g carbs
For sodium, you can combine electrolyte drinks, salty snacks, SaltStick FastChews and/or pickle juice to hit your target.
Post-Run Recovery
✅ Within 30-60 minutes: A mix of protein and carbs to help muscles recover. My go-to options:
- Chocolate milk
- A protein shake
- Eggs with toast
- Tailwind Recovery Drink Mix mixed with a protein shake
My Favorite Running Fuels
I’ve tested a lot of different running fuels, and these are my absolute favorites:
Energy Gels & Chews
Torq Energy Gel – A great option with smooth texture and a variety of flavors.
ProBar Bolt Energy Chews – Easy on my stomach, taste great, and provide a solid carb boost.
GU Energy Gels – Quick and effective, but I always chase them with water.
GU Roctane Gels – Higher sodium and amino acids for tough long runs and races.
GU Liquid Energy – A thinner consistency gel that’s easier to consume while running.
Clif Bloks Energy Chews – A chewable option that’s easy to portion out.
Real Food Options
Bananas – Easy to digest and packed with natural sugars.
Pretzels – A solid option for extra sodium.
Electrolytes & Hydration
SaltStick FastChews – Easy to take on a run, and perfect for replacing lost sodium.
Liquid I.V. Hydration Multiplier – Great for long, sweaty runs.
Pickle Juice - a savory way to top off my sodium levels.
Final Thoughts on Fueling for Long Runs
Fueling properly made a massive difference in my running performance. If you’re feeling sluggish during your long runs or struggling to finish strong, take a look at your nutrition strategy. Small changes can have a huge impact!
Have a favorite running fuel I didn’t mention? Let me know in the comments - I’m always looking for new options!
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