Racing 7 min
Practising race fuelling on your long runs
Your long runs are the ideal laboratory for testing race fuelling—the foods, drinks and timing you'll rely on race day. Practising on training runs lets you dial in your strategy, avoid gut trouble, and arrive at the start line confident in what your body can handle.
Why practise fuelling on long runs?
Race day is not the time to experiment. Your digestive system, energy levels and mental state are all heightened under race stress. If you haven't tested your fuelling plan during training, you risk cramping, nausea, bonking or worse. Long runs mirror race conditions closely enough—high intensity, fatigue, adrenaline—to reveal what actually works for you.
When to start fuelling practice runs
Begin fuelling practice 4–6 weeks before your target race, when your long runs reach 60–75 minutes or longer. Shorter efforts don't require external fuel; your glycogen stores and mental strength usually suffice. Once you cross 90 minutes, most runners need carbohydrate intake to maintain pace and mental focus.
What fuels to test
- Energy gels or chews – test the brand, flavour and timing you plan to use
- Sports drinks – try the exact drink available at race aid stations
- Solid foods – if you rely on bars, dates or rice cakes, practise eating them while running
- Caffeine – if you take a caffeine gel or drink, test the dose and timing
- Hydration – practise your fluid intake strategy, including water alone vs. sports drink
How much to consume
A general guideline: 30–60 g of carbohydrate per hour after the first hour of running. For half marathons and marathons, most runners settle around 40–45 g/hour. Take your first fuel dose at 45 minutes to 1 hour into the run, not at the start, and spread intake evenly rather than clustering gels. Always pair carbohydrate with water—fuel without fluid won't absorb well.
Practising the practical side
- Mimic race-day conditions: carry your fuel in the same pocket or belt you'll use on race day
- Open packets while moving to check you can manage them without stopping
- Practise taking fuel at the same time intervals you'll use in the race
- Test fuelling in various weather and terrain to see how your stomach responds
- Eat a familiar breakfast and pre-run meal identical to what you'll have before the race
Common mistakes to avoid
- Testing new fuels during a race-pace effort—long runs should be comfortable until the final third
- Waiting until you feel hungry to refuel; by then your energy has dropped too far
- Switching fuels close to race day; stick with what you've practised
- Over-fuelling; this often causes gastric distress; start low and build tolerance gradually
- Neglecting hydration; many fuelling troubles are actually dehydration
Adapting your strategy with data
Track how you felt after each fuelling attempt—note your energy, digestion, pace and mood. Over several long runs, patterns emerge: you'll see which gels sit well, how much fluid you truly need, and when you start to flag. RunV coaching tools help you log these observations and adjust your nutrition plan week to week, so by race day your fuelling becomes automatic, tested and trustworthy.
The bottom line
Your long runs are your best rehearsal. Use them to refine your race fuelling until it feels seamless and your gut is calm. Show up to race day knowing exactly what to expect, and you'll run stronger when it matters most.
FAQ
- Can I fuel a long run the same way I'll fuel a 5K?
- No. A 5K doesn't require mid-run fuelling—your body has enough glycogen. Long runs over 90 minutes demand carbohydrate intake during the effort to maintain pace and mental clarity. Practise the high-intake strategy that matches your race distance.
- What if my stomach struggles with gels during practice?
- Try smaller portions, space them further apart, or switch brands—gel texture and ingredients vary widely. Ensure you're taking fuel with water, not sports drink alone. Some runners do better with real food like dates or energy bars. Practise different options now to find what works.
- How long before the race should I stop testing new fuels?
- Stop experimenting 2–3 weeks before your race. Use your final long runs to confirm and refine what you've already tested. This gives your body time to adapt and your mind time to build confidence in your chosen strategy.
Train smarter
RunV turns this thinking into your plan — adaptive coaching that rebuilds after every run.
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