What Foods are Good for Long Running? Fueling Your Endurance

October 26, 2025 •

5 min read

According to the American College of Sports Medicine, endurance athletes running for more than 60-75 minutes should consume 30-60 grams of carbohydrates per hour to maintain energy levels. Understanding what foods are good for long running is key to preventing fatigue, avoiding the wall, and maximizing your performance on the road or trail.

Quick Summary

A proper nutrition strategy is vital for long-distance running, involving timed intake of carbohydrates, protein, and healthy fats. Effective hydration with electrolytes is also critical for performance and overall health.

Key Points

Carbohydrates are your primary fuel: They are stored as glycogen and provide the main energy source for long runs, so keep them stocked.
Timing is crucial: Eat a larger, balanced meal 3-4 hours before a run and a small, carb-heavy snack 45-60 minutes before for optimal energy levels.
Fuel during longer runs: For efforts over 60-75 minutes, consume fast-digesting carbohydrates like gels, chews, or dried fruit to prevent 'hitting the wall'.
Recover with carbs and protein: Within 30-60 minutes after a run, refuel with a carb and protein combination to replenish glycogen and repair muscles.
Hydrate with electrolytes: For long runs or hot weather, don't rely on water alone. Replenish lost sodium and other electrolytes with sports drinks or tablets.
Avoid high-risk foods before a run: High-fat, high-fiber, and spicy foods can cause gastrointestinal issues and should be limited in the hours leading up to your workout.
Experiment during training: Never try a new fueling strategy on race day. Use your training runs to find what foods and hydration tactics work best for you.

Long-distance running is a demanding sport that pushes the body to its limits. A well-planned nutrition strategy is just as important as your training plan for achieving your goals and supporting your overall health. By focusing on key macronutrients and proper meal timing, you can optimize your energy stores, promote muscle repair, and enhance your performance.

The Pillars of Runner's Nutrition

To perform at your best, a runner's diet must be balanced and intentional. The three main macronutrients—carbohydrates, protein, and fats—all play distinct and vital roles in fueling your body for endurance.

Carbohydrates: The Master Fuel

Carbohydrates are your body's most efficient and preferred energy source, especially during high-intensity and prolonged exercise. Your body converts carbohydrates into glucose, which is stored in the liver and muscles as glycogen. During a long run, your body primarily relies on these glycogen stores. If these stores are depleted, you can experience fatigue and a dramatic drop in performance, often referred to as 'hitting the wall'.

High-quality carbohydrate sources include:

Whole Grains: Oatmeal, brown rice, whole-grain pasta, and quinoa provide sustained energy.
Starchy Vegetables: Sweet potatoes and potatoes are excellent for replenishing glycogen.
Fruits: Bananas, berries, and apples offer a quick energy boost and essential vitamins.
Legumes: Beans and lentils provide carbs along with other nutrients.

Protein: For Muscle Repair and Recovery

While not a primary fuel during the run, protein is critical for muscle repair and rebuilding in the hours and days that follow. During strenuous exercise, your muscles endure microscopic tears, and protein provides the amino acids needed to fix this damage.

Good sources of protein for runners include:

Lean meats (chicken, turkey, lean beef)
Fish (salmon, tuna)
Eggs and dairy products (Greek yogurt, cottage cheese)
Plant-based options (tofu, beans, lentils)

Healthy Fats: For Sustained Energy

Healthy fats are the body's main fuel source during lower-intensity exercise and are important for hormone function and vitamin absorption. They are also a dense energy source, making them a key component of an endurance athlete's diet.

Incorporate healthy fats from sources like:

Avocados
Nuts and seeds (almonds, chia seeds, flaxseeds)
Olive oil
Fatty fish (salmon, mackerel)

Strategic Fueling: Before, During, and After Your Run

Timing your food intake correctly is essential for optimal performance and recovery. The goal is to provide your body with the right fuel at the right time without causing gastrointestinal distress.

Before Your Run

What you eat before a long run prepares your body by topping off your glycogen stores. The timing depends on the size of your meal.

Meal (3-4 hours before): A balanced meal high in carbohydrates, moderate in protein, and low in fat and fiber is ideal. Think a plate of pasta with marinara sauce and chicken, or a bagel with peanut butter and a banana.
Snack (45-60 minutes before): For a quick energy top-up, choose easily digestible, simple carbs. A banana, a handful of pretzels, or half an energy bar are all great options.

During the Run

For runs lasting longer than 60-75 minutes, you need to refuel to prevent your glycogen stores from running empty. Aim for 30-60 grams of carbohydrates per hour, and up to 90 grams for runs over 2.5 hours.

Energy Gels and Chews: These are concentrated, easy-to-carry sources of quick-digesting carbs.
Dried Fruit: Raisins, dates, and dried mango are natural and effective alternatives to commercial products.
Simple Snacks: Gummy bears or mashed potatoes in a resealable bag can provide a much-needed sugar boost.

After Your Run: The "Golden Window"

After a long run, your muscles are most receptive to absorbing nutrients. Consuming carbohydrates and protein within 30-60 minutes post-run kickstarts the recovery process. Carbohydrates replenish glycogen stores, while protein repairs muscle tissue.

Chocolate Milk: The classic recovery drink offers an ideal carb-to-protein ratio, plus fluids and electrolytes.
Smoothie: A mix of fruits, protein powder, and milk or yogurt is a fast and effective recovery option.
Meals: Eggs on toast, a turkey sandwich on whole-grain bread, or a bowl of quinoa with chicken and veggies provide comprehensive refueling.

Comparison of Fueling Strategies


Phase of Run	Carbohydrates	Protein	Fats	Timing	Examples
Before	Complex carbs for sustained energy, simple carbs closer to run.	Moderate amount to aid energy release.	Low fat to prevent stomach issues.	1-4 hours (meal), 30-60 min (snack).	Oatmeal, bagel with PB, banana, toast.
During	Simple, fast-digesting carbs.	Very low, not a primary fuel source mid-run.	Very low to avoid digestive slowing.	Every 15-20 min for runs >60 min.	Gels, chews, dried fruit, sports drink.
After	Fast-absorbing carbs to replenish glycogen.	High-quality protein to repair muscle.	Include healthy fats for overall health.	Within 30-60 minutes (snack), 1-3 hours (meal).	Chocolate milk, smoothie, turkey sandwich.

The Crucial Role of Hydration

Proper hydration is critical for long running, influencing body temperature regulation, nutrient transport, and cognitive function. Dehydration, even a 2% body weight fluid loss, can impair performance.

Pre-hydrate: Start hydrating 24-48 hours before a long run, and drink water or an electrolyte beverage 2-4 hours before starting.
During the Run: For runs over an hour, drink 4-6 oz of fluid every 15-20 minutes. Sports drinks and electrolyte tablets are crucial for replacing sodium and potassium lost through sweat.
Post-run: Continue hydrating to replace lost fluids and electrolytes. Check your urine color (it should be light yellow) and consider weighing yourself before and after a run to determine fluid loss.

Foods to Limit or Avoid

Some foods can cause digestive problems or weigh you down, especially right before a run.

High-Fiber Foods: While healthy, whole grains, beans, and certain vegetables (broccoli, cauliflower) can cause bloating and cramping if consumed too close to a run.
High-Fat Foods: Fried and greasy foods, heavy creams, and fatty meats digest slowly and can feel like they're sitting in your stomach.
Spicy Foods: Can lead to indigestion and heartburn.
Excessive Caffeine: For some, caffeine can stimulate the GI tract, leading to emergency bathroom breaks.

Conclusion

Optimizing your nutrition is a powerful tool for improving your endurance, performance, and recovery as a long-distance runner. By prioritizing a balanced diet rich in carbohydrates, strategically timing your meals and snacks around your runs, and maintaining excellent hydration, you can ensure your body has the fuel it needs. Remember to practice your nutrition plan during training runs, not just on race day, to discover what works best for your body. For more personalized guidance, consider consulting with a sports dietitian.

A Deeper Dive into Nutrition for Runners

For an authoritative perspective on the specific dietary needs of distance runners, including detailed macronutrient breakdowns and tailored fueling plans, Sports Dietitians Australia offers comprehensive factsheets on the subject. Their resources can provide further insight into creating a sustainable and effective nutrition strategy for your training.

Frequently Asked Questions

For an early morning run, have a light, low-fiber, carbohydrate-rich snack 1-2 hours before you start. Examples include a banana, a small bowl of oatmeal, or a slice of toast with a little jam. For a later run, a larger, balanced meal is appropriate 3-4 hours prior.

Carb loading is a strategy used by endurance athletes to maximize muscle glycogen stores in the 1-3 days before an event lasting longer than 90 minutes. It involves increasing carbohydrate intake and is generally not necessary for shorter runs.

Neither is inherently better; it depends on individual preference and tolerance. Energy gels are convenient and provide fast-acting carbs, while 'real' foods like dates, raisins, or mashed potatoes can also be effective and may be preferred by some runners. It's best to experiment during training.

Protein is vital for runners, primarily for muscle repair and recovery after runs. While carbohydrates are the main fuel during exercise, adequate protein intake is needed throughout the day to support muscle adaptation and health.

A simple way to check your hydration status is by monitoring your urine color. It should be a pale straw color. Darker urine indicates dehydration, while very clear urine might suggest over-hydration. Paying attention to thirst is also important, but you should aim to drink before you feel thirsty.

In the 30-60 minute 'golden window' after a long run, consume a snack or drink containing a combination of carbohydrates and protein. Good options include chocolate milk, a smoothie, or Greek yogurt with berries.

To prevent gastrointestinal issues, avoid high-fat, high-fiber, and spicy foods in the 24 hours leading up to a race. Examples include fried foods, broccoli, beans, and rich, creamy sauces.