What You Really Need to Know about Fueling Your Runs

Nov 29, 2025

Discover the secret power of carbohydrates during your long runs! Fueling with 60-90 grams of carbs per hour can boost performance and lower injury risk. The hosts dive into the science behind gels and sports drinks, offering practical tips on hitting your carb targets. Learn why hydration and balance are key, and hear about the surprising effects of temperature on fueling needs. Plus, they bust common myths around glycogen depletion and share how to incorporate real foods into your fueling strategy.

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ADVICE

Hit ~60g Carbs Per Hour

Do aim for about 60 grams of carbohydrates per hour on long runs and races to improve performance and durability.
Experiment up to ~90 g/hr if tolerated, but avoid routinely exceeding that without testing your gut.

INSIGHT

Why In-Run Carbs Preserve Pace

Fueling supplies exogenous glucose that stabilizes blood sugar and spares muscle and liver glycogen during long runs.
That prevents your body from 'throwing on the brakes' and preserves pace and neurological function.

ADVICE

Combine Gels And Drinks For Volume

Do combine gels and sport drinks (including higher-carb drinks) to reach carb goals without excessive chewing or bulk.
Stay hydrated while consuming carbs because dehydration increases GI distress risk.

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If a supplement offered to make you run faster and lower your risk of injury, you think it’s too good to be true. But with carbohydrates during your run, it is true! Fueling with 60-90 grams of carbs per hour on long runs and races will improve your performance and reduce injury risk. We delve deep into the science around gels and sports drinks during your runs. After listening, you’ll feel more confident about how to fuel your runs to race your fastest and feel your best.

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In this episode, you will learn:

✅ Why you need to fuel long runs - and why you may be fueling less than you think you are

✅ The performance benefits of intra-run fueling

✅ Recommended carb ranges for long runs and races

✅ If one big gel or several smaller gels per hour works better

✅ The one piece of the fueling puzzle you can’t skip

✅ The risks of chronic under-fueling on runs

✅ Do you need to fuel if doing long runs in zone 2?

✅ Do fueling needs adjust based on body mass?

✅ Should you fuel on shorter runs?

If You Enjoyed this Episode, You May Also Like:

🎧 Is Sugar Bad for Runners? With Cortney Berling RD MPH (10 Jan 2025)

🎧 What Your Running Gel Label Actually Means with Kylee van Horn RD (8 Aug 2025)

🎧 A Science-Backed Guide to Hydration for Runners (15 Nov 2024)

🎧 What Running Economy Really Means for Your Performance with Dr. Shayala Kipp (31 Oct 2025)

References

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🔬PMID: 40249903

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