How to Fuel Your Running

If you’ve ever hit the dreaded “wall” in a long run or race you know just how important fuelling is. Or perhaps you have heard of “the wall” and you want to stay away from it. The marathon isn’t just a test of fitness, it’s a test of how well you can manage your body’s energy supply. Get your nutrition right, and you set yourself up for a strong finish. Get it wrong, and unfortunately even the best training plan can unravel on race day.

So, here’s how to effectively fuel your marathon:

1. Understand Your Energy Needs

Your body stores energy in two main forms:

• Glycogen (in your muscles and liver): the main fuel for running

• Fat: a slower-burning fuel

In a marathon, your glycogen stores will run low unless you top them up during the race. That’s why fuelling during your run/race is essential for avoiding the wall.

2. Practice your Fuelling

Your stomach needs training just like your legs. Use your long runs to test different fuelling strategies. E.g, types of carbs, timing, and amounts, so there are no surprises on race day. If you are new to this, aim for a fuelling intake approx every 45 mins. 

3. Pre-Run Fuel

• Everyday runs: I recommend easting a light snack 30–60 minutes before (e.g. banana, toast with nut butter, or a small cereal bar).

• Long runs & race day: I recommend a meal 1-2 hours before, focusing on carbs with a little protein and minimal fat/fibre to aid digestion (e.g. overnight oats with honey and berries)

4. During Your Long Runs & Marathon

Aim for at least 30–60 grams of carbs per hour (some can tolerate up to 90g, but these athletes are well trained). Common fuelling options:

• Energy gels

• Chews

• Sports drinks

• Real food (dates, pretzels, bananas etc.)

Start fuelling around the 30–45 minute mark (instead of waiting to feel hungry) and then keep topping up regularly. Test out the above in your training to see what works well for you, personally. 

5. Carb Loading Before the Marathon

Two to three days before the race you can increase your carb intake to maximise glycogen stores. This doesn’t mean overeating, but shifting the balance of your meals toward more carb-rich foods like pasta, rice, potatoes, or bread.

Fuelling for a marathon is personal, just like your physical training is. What works for one runner might not for another. The key is to practice, refine, and arrive on the start line with a plan you trust. Your legs will do the running, but your fuelling strategy will carry you all the way to the finish.