10 Dec How to Fuel Your Long Run: What to Eat Before, During & After for Better Performance

How to Fuel Your Long Run: What to Eat Before, During & After for Better Performance

Long runs are what truly set distance runners apart from people who casually run a few miles for fitness. The long run is the cornerstone of any training plan. This is the workout that builds endurance, mental toughness, and confidence heading into race day. It’s also your weekly dress rehearsal to practice what you’ll eat, drink, and wear.

A long run is typically anything lasting 90 minutes or more, but runners training for shorter races or just beginning may build up gradually. No matter where you are in your running journey, one thing is universally true:

Fueling your long run properly can make or break your performance, and how likely you are to reach your race day goals.

This guide breaks down what to eat before, during, and after your long run, including how much, when, and why it matters.

Things to Consider Before Planning Your Long-Run Fueling Strategy

Before you decide what to eat, ask yourself:

• How long is your run?

• What is the planned intensity?

• What’s the temperature and humidity?

• Do you have a sensitive stomach?

All of these factors influence how much fuel, fluid, and electrolytes you’ll need. Heat and humidity increase sweat losses, higher intensities burn through carbs faster, and sensitive stomachs may require gentler options.

Once you’ve assessed your conditions, you’re ready to dial in your strategy.

Fueling Before Your Long Run

The goal of pre-run fueling is simple:
Start your run energized, hydrated, and without upping your chances of having GI distress.

Under-fueling before a long run increases the risk of injury, early fatigue, and poor performance, which is not the recipe for hitting new PRs.

How Much to Eat Before a Long Run

Aim for 0.55–1.0 g of carbohydrates per kg of body weight before your run, adjusting for how much time you have to digest, and what amount of food you can comfortably tolerate.

Get my full pre-run fueling guide breakdown here!

Great pre-run carbohydrate options include:

• Toast with jam (optional thin PB spread)

• Oatmeal or cereal

• Fruit

• Crackers

• Pasta, rice, or potatoes

• A sports drink

Keep your pre-run meal focused on carbohydrates because they are the body’s primary energy source when we run, and quick to digest. (Want more on this? See my post on Carbohydrates for Runners.)

Hydration Before Your Long Run

Aim to drink 16–20 oz (2–2.5 cups) of fluid in the hours leading up to your run. Water, sports drinks, or 100% fruit juice all count. Yes, your coffee or tea counts too, but have some other fluids with it too!

When Should You Eat?

If you have 2–3+ hours before your run:
Choose a balanced meal with carbs + protein + a little fat.
Examples:

• Avocado toast with eggs

• Pasta with meat sauce

• Rice bowl with chicken

If you have <60–90 minutes:
Stick to simple, high-carb foods that digest quickly.
Examples:

• PB & jam sandwich

• Fruit + sports drink

• Applesauce pouch + crackers

If You Have a Sensitive Stomach

You may need to avoid:

• High-fat foods

• High-protein foods

• High-fiber foods

• Large portions of lactose or fructose

If GI issues plague your runs, check out my post on how to eliminate running-related stomach problems.

Fueling During a Long Run

One of the biggest mistakes runners make is skipping intra-run fuel. Your pre-run meal won’t carry you through 90+ minutes of running- your glycogen stores just aren’t large enough for a run that long.

How Many Carbs Do You Need During a Long Run?

Aim to take in 60 grams of carbohydrates per hour of running. 

You can use:

• Gels

• Chews

• Sport beans

• Sports drinks

• Applesauce pouches

• Dried fruit

• Pretzels

• Mini PB & honey sandwiches

Your long run is the perfect place to practice fueling so race day is predictable, not a GI roulette wheel. By race day you should know exactly what you’ll be consuming, and when you’ll be taking it because you’ve practiced plenty of time in training.

Do You Really Need Electrolytes During Your Long Run?

Yes, especially if it’s especially hot or humid outside, or if you’re a “salty sweater.”

Electrolytes help:

• Support nerve and muscle function

• Replace sodium lost through sweat

• Prevent cramping

• Maintain hydration

Different runners need different amounts depending on temperature, sweat rate, and workout intensity. Use pre and post weights before and after training to find your hydration sweet spot, or use a sweat patch like the Nix Biosensor to get more personalized hydration feedback.

(use the promo code SHNATIUK to save 15% off too!)

A Word of Caution: Don’t Overdo It

Eating or drinking too much or too quickly can lead to nausea, cramping, bloating, or more frequent bathroom stops. Gut training takes time- start small, then gradually increase the amount you take each hour if you have a sensitive stomach or aren’t used to fueling on your runs.

Re-Fueling After a Long Run

Recovery begins the moment you stop your watch. The right post-run nutrition accelerates muscle repair, replenishes muscle glycogen stores, and helps prepare you for your next training session.

Carbohydrates After a Long Run

Aim to eat 1–1.65 g of carbs per kg of body weight to start replenishing muscle glycogen stores and boost performance at your next workout.

Protein After a Long Run

Include at least 20–30 grams of protein in your post-run meal to support muscle recovery, and prevent the post long run hangries.

Post-run meal ideas:

• High-protein smoothie made with protein powder, greek yogurt, or silken tofu

• Cottage cheese with fruit

• Chicken stir-fry with rice or noodles

• Turkey or tuna sandwich

Hydration After a Long Run

Drink another 16–20 oz (2–2.5 cups) of fluid with your post-run meal, and continue hydrating through the rest of your day.

The Bottom Line: Your Long Run Fueling Strategy Matters

Better long-run performances don’t come down to just training or grit alone. Your fueling strategy is one of the biggest factors that determines how strong you feel.

✔️ Fuel before
✔️ Fuel during
✔️ Fuel after

And remember: nutrition is not one-size-fits-all. Practice early and often so you know exactly what works for your body.

Ready to take the first step toward fixing your fueling for better, stronger running? Start with my free Fueling Audit for Runners. This checklist will help you find the gaps in your eating that might be holding you back from optimal health and performance.

Get your free Fueling Audit here!

And if you’re ready for more support, I’ve got options—whether it’s my brand-new ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my group program⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.