How to Fuel for a Long Run: A Great Fueling Strategy

Figuring out how to fuel for a long run can be one of the biggest challenges a runner will face. Anytime I’m going to complete a workout effort longer than 2 hours I have a protocol I follow. This fueling strategy has worked amazingly for me. As someone with some pretty troubling GI issues. It took me a while to find a fueling strategy that works for me.

It is also important that my fueling and hydration protocol is EASY. I know myself, during a race I don’t want to waste any time so depending on water stations isn’t an option for me. If I approach one and want to use it but have a competitor on my heels I know that I will not stop. Also if I think taking the time to open a gel and gulp it down will cause a loss of time I won’t do it. 

My Favorite Fuel for a Long Run 

Never fear, my solid fuel for a long-run strategy is here! I now wear a vest (it may not look cool but it’s working great for me). I have two 20oz bottles. One of the bottles I fill with just water. The other bottle I fill with untapped maple energy gels and a packet of LMNT electrolyte drink mix and then I top it off with water. 

I like to use pure maple syrup because it is extremely runny/thin, unlike some other goopy globby gels. And it’s easy in my gut since it does not contain fructose, which some people have a sensitivity to! You could simply buy high-grade pure maple syrup and add some salt to use as running fuel if you would like but I like to buy the Untapped brand which is available on the brand website as well as on Amazon.

I like to add 1.5-2 gels per expected hour of activity to my bottle which is 150-200 calories,  39-52g of carbs, and 90-120mg of sodium. I usually end up doing 2 gels per hour but for colder races where I’m not sweating so much and my body is maybe not so ramped up I might use less. The packet of LMNT contains 1000mg of salt, 200mg of potassium, and 60mg of magnesium. 

Having all of my electrolytes and calories in a bottle that is easily accessible and I’m able to slowly sip on throughout the effort has changed things for me. If I’m doing a 3-hour effort I just try to monitor and drink 1/3 ish of the bottle every hour (it’s pretty easy to do when I’m slowly sipping here and there). 

I like to have a bottle of plain water as well to just rinse my mouth out and sometimes I want just a sip for my dry mouth. I also pack 1-2 additional gels and a few chewable salt tablets just in case. And of course, if it’s feasible I will drink from the water station and usually pour a cup of water on myself as well. 

This strategy worked great for the three 14+ mile races I’ve done that lasted all around 3.5 hours as well as multiple 3.5+ hour training efforts. I didn’t bonk. I didn’t feel under-fueled or dehydrated ever. Feeling good boosted my confidence and therefore my performance.

In Utah in July it was VERY hot and I did refill one water-only bottle twice and drink from cups and dump cups of water on myself but I’m still glad for what I had on my body. 

My Favorite Running Vest

It’s hard to convince yourself to drink straight syrup or other goo from a packet when you’re exhausted. For some reason, it seems MUCH easier to simply tilt my head down, bite the mouthpiece of my bottle, and suck. 

I really love the Salamon brand as far as running vests go. The soft flask bottles are travel-friendly because they do not take up much space and the special nipple of the Salomon bottles makes it possible to drink effortlessly. 

While these running vests can be pretty expensive, I promise you they are worth it. They have a lot of space for storing running fuel as well as other things like your keys, phone, and even a windbreaker or clean and dry socks. 

I really like this Salomon running vest! I have a lighter-weight one that they no longer sell but this one is a great alternative. Having a vest like this will make it easier to fuel for your long run.

If you have questions about fueling and running head over to the running coach services page and book a consult!