Let’s Get One Thing Straight: Your Long Run is Not the Time to Wing It with Food or Hydration
This is your dress rehearsal for race day—and trust me, you don’t want to mess it up.
I’ve made every fueling mistake in the book: greasy pizza the night before, skipping breakfast, forgetting water. I’ve cramped, bonked, and jog-walked home more times than I care to admit.
But that’s how I learned what works—and what seriously doesn’t.
The Night Before: Fuel, Don’t Stuff Yourself
The night before a long run isn’t about loading up like it’s an eating contest. It’s about eating smart.
You want carbs—yes—but the kind that sit well. Your muscles store carbs as glycogen, and that’s the fuel you’ll burn through once the miles start adding up. But don’t treat this as an excuse to inhale three bowls of fettuccine Alfredo.
Too much heavy food, and you’ll wake up feeling like a bloated sack of regret.
What works for me? Something simple. Grilled chicken with rice and steamed veggies. Or a light pasta with a tomato-based sauce.
And if I’m craving pizza? I go for a thin-crust margarita—not some triple-meat cheese bomb.
I learned the hard way. Years ago, I devoured a large pepperoni pie before a 12-miler. Next morning, I felt like I was running with a brick in my gut. Made it 4 miles before the cramps had me curled over a trash can.
Oh, and watch your fiber. A massive kale salad at 9 p.m.? You’re just asking to spend half your long run looking for a bathroom.
Eat your greens, but maybe at lunch—not dinner.
Morning Fuel: Top Off the Tank
I’m not a fan of fasted long runs for most runners. Unless you’re training for a specific fat-adaptation goal, start your long run with something in the tank.
Doesn’t need to be fancy—just easy to digest and not too heavy. Think 200–300 calories, mostly carbs with a bit of protein. Keep the fats and fiber low, or you’ll regret it around mile three.
Here are some real-life winners:
- Banana with nut butter – A classic. Easy carbs plus a small smear of almond or peanut butter. One tablespoon. Not half the jar.
- Toast or bagel with jam – Fast fuel. If I’m short on time, even plain bread does the job.
- Oatmeal – If I’ve got at least an hour to digest, I’ll go with a small bowl. Add a banana slice and a sprinkle of salt.
- Half an energy bar – Just read the label. Some are loaded with fiber and nuts—avoid those unless you’ve got a gut of steel.
And coffee? Totally personal.
I drink a small cup because, let’s be real, it helps “clear the pipes” before the run.
Just don’t chug three cups and expect smooth sailing.
Aim to eat 1 to 2 hours before your run.
If you oversleep or need to be out the door fast, grab half a banana or a small sports drink, then fuel early during the run.
Fueling During the Run: Don’t Wait for the Wall
Once your run hits the 90-minute mark, your glycogen tanks are on a timer. Wait too long, and you’ll hit the wall—legs heavy, head foggy, zero bounce.
I’ve been there. It sucks.
So here’s the move: start fueling around 45 minutes into your long run. Then hit it again every 30–45 minutes.
I go with energy gels. Easy, fast, portable. But I fought using them for years because I thought they were just for elites. Meanwhile, I was bonking every time I went over 10 miles.
Once I got over myself and started using gels regularly, my runs changed. I stayed steady, finished strong, and actually started looking forward to the second half.
Don’t like gels? No problem. Try:
- Half a banana
- Gummy bears or raisins
- A handful of pretzels (for salt)
- Chews or sports drinks
Find what sits well in your stomach.
I’ve tried just about every flavor and brand out there. Espresso gels give me rocket fuel energy, but some berry ones feel better when I’m already a bit queasy.
Test them in training, not on race day.
Pro tip: wash everything down with water. Helps your gut absorb the carbs faster and keeps sloshing to a minimum.
Hydration: More Than Just Water
If your run is under an hour and it’s cool out, you can probably skip the water bottle.
But anything longer—or if it’s hot and humid—you need to drink.
Dehydration is sneaky. I’ve run long in Bali’s brutal heat thinking I was fine… until I finished dizzy, covered in salt crystals, and barely able to walk home.
Rule of thumb? Sip every 15–20 minutes. Don’t chug.
Little, frequent sips are easier to handle. For runs over 90 minutes, I’ll add electrolytes to my water or go with a sports drink.
Your body doesn’t just lose water when you sweat—it loses sodium and other minerals, too.
Skip them, and you might start cramping or feeling fuzzy.
I usually carry a soft flask or wear a hydration belt. And if I know I’ll pass warungs or public taps, I’ll plan to refill there.
Quick warning: Just because it’s cool out doesn’t mean you’re not sweating.
I used to underestimate how much I lost on “mild” days—until I started tracking my intake and felt the difference.
So listen to your body, and drink smart.
After the Run: Don’t Skip the Refuel
You just ran for 90 minutes or more. Your body’s begging for fuel. Don’t make it wait.
Within 30–60 minutes after you’re done, eat something with carbs and protein. Could be:
- A smoothie with protein powder
- Chocolate milk (runner’s gold)
- Yogurt and granola
- Sandwich or eggs and toast
And keep drinking. Especially if it was hot out.
Even just water is fine, but electrolytes can help if you were drenched.
A Word on Fasted Runs & “Suffer Training”
Look, I get it. You’ll hear runners brag about doing 2-hour runs on zero food or skipping water to “toughen up.”
Unless you’re training for an ultra under guidance, skip that noise. There’s no medal for making your training run miserable on purpose.
Same goes for caffeine, salt tabs, “only drinking to thirst,” etc. Everyone’s got their thing.
My advice? Use training to test what works for you. You want to show up to race day with your fueling dialed in like clockwork—not wondering if that random gel flavor will turn your stomach inside out.
Over time, you’ll figure out what combo keeps you strong.
Mine? Small breakfast, caffeine gel at 45 minutes, one every 40 mins, sip water every 20 minutes, and no pizza the night before. Ever again.