How to Fuel Your Long Run (Guide + Cheat Sheet)

Why fuelling matters

Your long runs (90+ minutes) aren’t just about fitness — they’re your chance to train your gut and practise race-day fuelling. Without fuel, your glycogen runs out, your gut gets stressed, and performance drops.

Pre-Run (60–90 min before)

✅ 60–80g carbs (bagel + jam, porridge + honey, rice + honey)

✅ Low fat, low fibre, light protein

✅ 500ml water + 500mg sodium

✅ Coffee (optional, 60–75 min pre-run, helps bowel clearance)

During Run

• Duration: 90–180 min

• Carbs: 40–60g per hour (small, frequent hits = best)

• Hydration: 500–750ml fluid per hour

• Electrolytes: ~500mg sodium per 500–750ml (depends on sweat rate, heat)

• Caffeine (optional): 75–100mg from gel at 90–120 min to power the finish

👉 Cheat sheet:

• Gel every 30 min (20–25g carbs each)

• Sip fluid every 15–20 min

• Don’t wait until you feel thirsty/hungry

Post-Run

• 40–60g carbs + 20–30g protein within 30 min

• 500ml fluid immediately, then steady hydration across the day

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