Long Run Fueling Isn't a Formula. It's a Skill.

When I started running, I couldn’t run for more than 0.1 mile at a time. We had a little lake near our house with a great walking path all the way around it, with markers every 0.1 mile. My dog, Jasmine, and I learned how to run by running a tenth, walking a tenth, and so forth.

Before too long, we were running 0.2 mile and walking 0.1 mile. Eventually, we built all the way up to running a whole mile, and I vividly remember jumping up and down, cheering for the two of us when we hit that milestone.

Jasmine ready to run!

We knew we wanted to run a whole mile, even though we didn’t know how to do it yet. It was a skill we developed over time, thanks to a lot of effort (and some dog treats for Jasmine).

Just like running, knowing you need to fuel during your run isn’t the same thing as knowing how to fuel. It’s not just a skill that can be practiced and developed. It’s a skill that needs to be practiced and developed.

Long Run Fueling is a Skill Your Body Learns

Fueling can be overwhelming for a lot of runners, both beginners and people who have been running for years.

When should you eat before a run? How much? What if it upsets your stomach? How often should you eat during a run?How much should you eat? What should you use—gels, chews, drink mixes, real food?

Gels, chews, and blocks aren't your only options for running fuel. Real food is an option, too.

As a running nutrition coach, my answer is usually, “Let’s practice and find out.”

There’s a range that works for each runner, and figuring out what works for you is the trick. Your stomach can adapt to taking in fuel while you run, but just like running itself, that adaptation takes practice.

It means trying different foods, different amounts, and different timing strategies—and doing all of that well before you toe the start line.

Timing is Important (and Challenging)

Since I’m currently training for my first big race since adding a running nutrition specialization to my general nutrition certification, I’m also going through the process of fine-tuning how and when I fuel during my own long runs. As a result, I can totally sympathize when the runners I work with tell me that figuring out the timing is a huge challenge.

If you’re eating something before a run, when do you start fueling during the run? How much do you eat at a time? What happens when you’re using different types of fuel—gels, chews, real food, or a carbohydrate drink mix? How does all of that affect your timing?

I have been trying different fueling options on my runs lately. Try different things!

What I usually tell my clients is to start fueling well before your body’s warning light turns on. Start before you think you need more fuel. Don’t wait until you’re hungry or starting to feel fatigued. You can avoid a lot of problems during a long run simply by staying on top of your fueling.

There isn’t one set schedule that works for every runner. For many long runs, I’ll have runners start fueling around 30–35 minutes in, then base the timing from there on what they’re eating, how much carbohydrate they’re taking in, and how their body responds.

And trust me—this takes practice.

The Plan Won’t Always Go According to Plan

The goal of practicing your fueling isn’t to create a perfect plan that will work perfectly every single time. Because, as Mike Tyson is famously quoted as saying, “Everyone has a plan until they get punched in the mouth.”

Long runs and races have plenty of ways to punch you in the mouth. The weather changes. Your stomach gets upset. The food you packed suddenly sounds terrible. You get behind on your fueling. Something that worked beautifully last week doesn’t work nearly as well today.

My husband always says that running ultras is all about problem solving. An issue comes up, you figure it out, and you keep going.

Fueling is the same way.

The more you practice, the better you get at recognizing what your body needs, knowing what works for you, and adjusting when things don’t go according to plan.

Knowing you need to fuel is the first step.

Learning how to fuel is the skill.