Weekly Training Notes: Fuel Your Long Runs Like You Mean It

Practical training advice, athlete highlights, and lessons from real training blocks. Each week I send a short newsletter to my athletes with training tips, coaching notes, and shout-outs. The goal is simple: share things that actually help people train consistently and stay healthy while working toward their goals. Below is an excerpt from a recent newsletter.

Training Tip: Fuel Your Long Runs Like You Mean It

One of the most common mistakes runners make in a training cycle is under-fueling their long runs. Many runners think fueling only matters on race day, but your long runs are where you practice the habits that will carry you through the race.

If you want to finish strong instead of just hanging on, fueling needs to be part of the plan.

The easiest way to think about it is as a timeline, not just something you grab when you feel tired.

The Night Before

Aim for a balanced dinner that includes carbohydrates, protein, and some vegetables.

Examples:

• Pasta with protein and vegetables
• A rice bowl
• Potatoes with a protein source

You don’t need a huge meal. The goal is simply to top off your energy stores so you’re not starting the run behind.

2–3 Hours Before Your Run

Eat a carb-focused meal that gives you energy without feeling heavy.

Examples:

• Oatmeal with banana
• Bagel with peanut butter
• Toast, fruit, and yogurt

If possible, give yourself enough time for the food to settle before you head out.

30–60 Minutes Before (Optional)

If you run early or can’t eat a full breakfast, a small snack can help.

Examples:

• Banana
• Sports drink
• Granola bar

This is just a light boost to help you start the run with some available energy.

During Long Runs (90+ Minutes)

Fuel every 30–45 minutes.

Examples:

• Energy gels
• Chews
• Fruit snacks
• Sports drinks with carbohydrates

Target:

• Most runners: 30–60g of carbs per hour
• Experienced runners: up to 90g per hour (this takes practice)

The biggest key: start fueling early, not when you already feel drained.

Hydration During the Run

Try to sip fluids every 15–20 minutes rather than drinking large amounts all at once.

Options:

• Water
• Electrolyte drink

Hydration needs vary based on temperature and sweat rate. Electrolytes can help with fluid absorption and may reduce cramping.

After the Run (Within 30–60 Minutes)

Refuel with a mix of carbohydrates and protein to help recovery.

Examples:

• Smoothie or recovery shake
• Sandwich
• Eggs and toast

Eating soon after your run helps your body start recovering and prepares you for the next workout.

Quick Takeaways

• Fuel long runs every 30–45 minutes once you’re running longer than 90 minutes
• Aim for 30–60g of carbs per hour during long efforts
• Start fueling early in the run, not when you already feel tired
• Sip fluids every 15–20 minutes rather than drinking large amounts at once
• Try to eat within 30–60 minutes after the run to support recovery

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