Whether you’re a seasoned runner or just starting out on your running journey, one thing we can all agree on is the importance of fueling our bodies for those long, challenging runs. Fueling can be very individual, however there are some general fueling guidelines on how to keep your energy levels up for runs of varying durations. Here are some of my best tips for fueling your long runs!
Runs Less Than An Hour
When your run will take you less than one hour to complete, fueling during the run is not a big priority. You do, however, want to fuel within 30 minutes before heading out the door for your run. This could be something small and simple, and doesn’t need to be a big meal. I like to have a banana right before my morning run. It provides a quick fuel source without weighing me down. It also gives me plenty of carbs for the run that I don’t need additional running fuel during the run.
Runs 1 – 2 Hours Long
Once your run is over an hour, you will want to think about a fueling strategy. It’s still a good idea to have something before, that gives you a good source of energy to start the run with. The banana is still a good choice, or you may want a more substantial snack. A Honey Stinger Waffle or a rice cake with a smear of peanut butter can provide a balance of carbs and healthy fats to keep you going strong. Plus, both of these digest easily so they won’t cause stomach issues on your run.
To maintain peak performance during runs over and hour, you need to refuel while on the go. A good strategy is to take in some fuel every 30 – 40 minutes. This keeps a steady replensihment of carbohydrates for your body to use as fuel on your run. I usually like to plan ahead when I will take my fuel, this keeps me consistent so I don’t forget!
There are a few types of fuel to use on your run: liquid, gels, and gummies. For liquid, think sports drink or electrolyte-rich beverage. The liquid form allows for faster absorption, providing a quick energy boost. You can either use a pre-bottled kind, or a drink mix like Skratch Hydration Mix.
If you don’t want to carry a drink bottle with you on your run, then gels and gummies are your best friend! They come in small, easy-to-carry packets, making them ideal for mid-run fueling. These are my favorite way to fuel on the run, as I can easily stash what I need in my pockets, and not be weighed down by a liquid bottle. Keep in mind, you will still need hydration on your run, so this is only a good option if you have some water fountains to stop by on your run.
For the gels, there are a ton of varieties on the market, so you definitely want to try a few to see which ones you prefer. They all have slightly different consistencies, from very thick, to very thin (almost like liquid). I tend to prefer the thinner varieties, as I find them easier to take while on the run. Some of my favorite choices are the BPN GO Gel (it’s a great, all natural option), or the GU Liquid Energy (it’s very liquidy and easy to use). Experiment with a few different ones to find which you like best.
The gummies are also a great option, and these are almost like a candy treat! They offer more than candy, though, as most are also packed with the electrolytes and carbohydrates you need on your run. Most gummy packets are two servings, so you could use one packet and fuel twice on your run. Again, sample a few different brands to find your favorites! Some of my top gummy picks are Skratch Labs Energy Chews (so soft and good!) or CLIF BLOKS Energy Chews.
Runs Over 2 Hours
If you are heading into those much longer runs of over two hours, fueling becomes a crucial part of the run. The pre-run snack is more important, as you don’t want to head out for an endurance run with no fuel in the tank. A bagel with peanut butter and a banana are a great choice to fuel that extra long run. I usually try to eat this about one hour before I start my run.
Staying on a fueling schedule during your run will help keep you from bonking. You will still want to fuel every 30 minutes during the run, but you may want to bring along a few different varieties just so you don’t get tired of the same drink, gel, or gummy. I usually bring a mix of my favorite kinds, and often choose one that has caffeine to give me that extra boost on the second half of my run.
By staying fueled and hydrated, you’ll be well on your way to conquering those long-distance runs with confidence. Practice with different types of fuel to find what works for you the best! For my favorite fuel recommendations, check out my Amazon List. These are my top picks that I always order in bulk to keep on hand. Another great resouce is The Feed. The Feed is an online retailer that specializes in fueling athletes. They carry a TON of nutrition brands and offer smaller sizes, so it’s a great way to sample and try lots of different brands. Let me know what your favorite running fuel is!
Just a quick heads up – this blog post contains affiliate links. This means that if you click on one of the product links and make a purchase, I may receive a small commission. Please note that this doesn’t affect the price you pay for the product. I only recommend products and services that I genuinely believe in and have found beneficial for my own running journey.
Trail Jenny 
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