Long Runs Aren’t Just About Grinding Out the Miles
They’re about learning how to fuel right, so you don’t hit the wall halfway through.
I’ve blown it more than once—trust me, you only need to bonk badly a couple of times before you get serious about what goes in your tank.
The Night Before: Keep It Simple and Clean
Carbs are your best friend the night before a long run. But don’t go overboard.
Think:
- Rice
- Pasta
- Sweet potatoes
- With something lean like grilled chicken or fish
The goal? Top off your energy stores without upsetting your stomach.
Skip the greasy stuff and the giant salads.
I made the mistake of crushing a double cheeseburger and fries before a 20K once. Let’s just say the porta-potty got more action than the finish line.
Stick to light seasoning and low-fat meals. Pasta with some veggies and olive oil beats spicy takeout every time.
Morning Of: Just Enough to Get Going
You want 200–300 calories of easy carbs and maybe a little protein about 1–2 hours before the run.
Here’s what works for me:
- A banana with a spoon of peanut butter
- A slice of toast with jam
- A half bowl of oatmeal with honey
- Half a simple energy bar
Caffeine? Sure, if your gut can handle it.
I love my morning coffee, but if you’re not used to it, now’s not the time to experiment.
Running late? Grab half a banana or sip a sports drink, then plan your first gel early during the run.
During the Run: Stay Ahead of the Crash
For runs over 90 minutes, start fueling early—around 45 minutes in, then every 30–45 minutes.
Options I rotate:
- Gels
- Chews
- Sports drinks
- Dried fruit or even candy (yes, candy!)
Always wash it down with water—makes it easier on your gut.
Don’t wait until you’re dragging.
Think of carbs like firewood—keep feeding the fire or it dies out.
Hydration: Don’t Be a Hero
If it’s under an hour and cool outside, you might be okay without water.
But anything longer or hotter?
Sip every 15–20 minutes.
Small sips beat big gulps.
For runs over 90 minutes, add electrolytes. A little salt goes a long way.
I once ran two hours in Bali with just one bottle. Felt dizzy, salt-crusted, and had to lie down after. Never again.
After the Run: Rebuild Fast
Refuel within 30–60 minutes.
The magic combo? Carbs + protein.
Easy go-to’s:
- Chocolate milk
- Smoothie with protein
- Sandwich
- Yogurt and granola
Keep sipping water until your pee is light again.
Don’t Copy the Elites Yet
Fasted runs and minimalist fueling work for some, but they’re not beginner moves.
These long runs? They’re your lab.
Try different foods, drinks, and timing until you figure out what keeps you strong from start to finish.