What is the best thing to eat while running? A Guide to Fueling Your Run

October 8, 2025 •

4 min read

Sports scientists have shown that the body's glycogen stores can sustain strenuous activity for only 60-90 minutes before depletion occurs, a phenomenon known as 'hitting the wall'. This makes understanding what is the best thing to eat while running for longer periods absolutely crucial for endurance athletes and everyday runners alike.

Quick Summary

For runs over an hour, easily digestible carbohydrates are essential to replenish glycogen stores. Runners can use convenient commercial options like energy gels and chews or opt for real food alternatives such as dates or mashed potatoes.

Key Points

Consume Fast-Digesting Carbs: For runs over 60-90 minutes, the best fuel is fast-digesting carbohydrates like energy gels, chews, or fruit to replenish glycogen stores.
Measure Your Intake: Aim for 30-60 grams of carbohydrates per hour on longer runs to maintain energy levels.
Hydrate and Replenish Electrolytes: Don't forget to drink water regularly and use electrolyte products on long or hot runs to replace minerals lost through sweat.
Train Your Gut: Practice your fueling strategy during training, using the same products you plan to use on race day to avoid stomach issues.
Consider Real Food Alternatives: Natural options like dates, bananas, or mashed potatoes can be effective and cost-efficient alternatives to commercial products.
Avoid High-Fat and High-Fiber: These can cause stomach distress during a run due to slower digestion; save them for your regular diet or post-run recovery.

The Importance of Mid-Run Fueling

For short, easy runs (under 60 minutes), pre-run fuel is often sufficient to carry you through. However, as your run extends beyond 60-90 minutes, your body's stored carbohydrates (glycogen) begin to deplete. This is when your body needs an external source of fast-acting energy to maintain blood sugar levels and sustain performance. Failure to do so can lead to a significant drop in energy and the dreaded feeling of 'hitting the wall'.

Carbohydrates: The Runner's Main Fuel Source

Carbohydrates are your body's most efficient fuel source for running, especially at higher intensities. When you eat carbs, your body breaks them down into glucose, which is then either used for immediate energy or stored as glycogen in your muscles and liver. During a long or intense run, you need to continuously feed your body these carbs to prevent your glycogen stores from running dry.

Fueling Guidelines for Longer Runs

The general recommendation for mid-run fueling is to consume 30-60 grams of carbohydrates per hour for runs lasting over 60-75 minutes. For very long runs or ultra-marathons (over 2.5-3 hours), this amount might increase to 60-90 grams of carbs per hour. It is beneficial to consume fuel in small, regular increments, such as every 15-25 minutes, rather than all at once. This helps ensure a steady supply of energy and minimizes the risk of stomach upset.

Choosing Your Fuel: Commercial vs. Real Food

When it comes to selecting your mid-run nutrition, runners have a wide range of options. Commercial sports nutrition products are designed for convenience, while real food alternatives offer a more natural approach. The key is to find what works best for your individual digestive system and taste preferences through practice.

A Comparison of Mid-Run Fuel Options


Feature	Commercial Products (Gels, Chews, Drinks)	Real Food (Dates, Mashed Potatoes, etc.)
Convenience	Pre-packaged, easy to carry, and consume. Designed for on-the-go fueling.	Requires prep and packaging. Can be messier and harder to carry during a run.
Carb Profile	Formulated with simple sugars for rapid absorption. Some use dual-fuel sources for faster energy release.	Can offer a mix of simple and complex carbs. Absorption time can vary based on food type.
Ingredients	Often include added electrolytes and sometimes caffeine for an extra boost.	All-natural ingredients. Electrolyte levels depend on the food chosen, often lower than commercial products.
Digestibility	Designed for easy digestion during exercise, but some people experience stomach issues. Maurten's hydrogel tech is designed for sensitive stomachs.	Natural and unprocessed, but fiber and fat content can sometimes cause GI distress if not chosen carefully.
Cost	Generally more expensive per serving than real food alternatives.	More cost-effective, using ingredients you likely already have at home.

Popular Mid-Run Fuel Choices

Commercial Options

Energy Gels: Concentrated carbohydrates in a gel packet. Brands include GU, Maurten, and Spring Energy.
Energy Chews & Sports Beans: Gummy candy-like options that can be chewed for slower absorption. Brands include Clif Bloks and Jelly Belly Sport Beans.
Sports Drinks: Provide both carbohydrates and electrolytes. Popular choices include Gatorade, Tailwind, and Skratch Labs.

Real Food Options

Dates or Raisins: Portable, easy to digest, and offer a quick hit of natural sugars.
Bananas: A classic runner's food, providing carbs and potassium to help prevent muscle cramps.
Mashed Potatoes: Can be carried in a resealable bag. They offer a great source of easily digestible carbs.
Homemade Energy Bites: Customize with ingredients like dried fruit, oats, and honey.
Honey Stinger Waffles: A convenient real-food product resembling a stroopwafel.

The Crucial Role of Hydration

Proper fueling is only one piece of the puzzle. Hydration and electrolyte replenishment are equally critical for runs longer than an hour. Sweat loss can lead to dehydration and a loss of important minerals like sodium, which help regulate nerve and muscle function.

Hydration Best Practices

Drink consistently: Take small sips of water or a sports drink every 15-20 minutes, especially on longer runs or in hotter conditions.
Replace electrolytes: For runs over an hour or if you are a heavy sweater, use a sports drink or consume electrolyte tabs to replace lost sodium.
Adjust for conditions: You will need to increase both fluid and sodium intake on hot, humid days.

Training Your Gut

An often-overlooked aspect of race-day performance is gut training. Your digestive system is a muscle, and just like your legs, it needs to be trained to efficiently process fuel while you're running. A key mistake many runners make is trying a new nutrition strategy or product on race day.

Best practices for gut training include:

Practice with race-day fuel: Use the exact gels, chews, or drinks you plan to use on race day during your long training runs.
Experiment with food and timing: On your longer training runs, test different types of real food or products and different timings to see what sits best with your stomach.
Start small and build up: Begin with the lower end of the recommended carbohydrate intake (30g/hour) and gradually increase as your body adapts.

By practicing your nutrition strategy, you can avoid gastrointestinal issues and build confidence in your fueling plan. As your running progresses, you'll find a rhythm and a set of fuel options that work perfectly for you. For more expert advice on nutrition, resources like the Mayo Clinic Health System provide valuable information.

Conclusion

Understanding what is the best thing to eat while running is paramount for endurance runners aiming to perform their best and avoid mid-run fatigue. The ideal fuel for runs longer than an hour consists of easily digestible carbohydrates, delivered consistently throughout the effort. Whether you opt for commercial products like energy gels and sports drinks or stick to natural options such as bananas and dates, the most important strategy is to practice your fueling plan during training. By combining a well-rehearsed nutrition strategy with proper hydration, you can ensure a consistent energy supply, prevent 'hitting the wall,' and enjoy a strong, consistent performance.

Frequently Asked Questions

For runs lasting over 60-75 minutes, you should start consuming carbohydrates within the first hour. A good strategy is to begin fueling around the 30-45 minute mark to get ahead of glycogen depletion.

The general recommendation is to consume 30-60 grams of carbohydrates per hour for runs lasting longer than 60-75 minutes. For endurance athletes running for 2.5 hours or more, this can be increased to 60-90 grams per hour.

Energy gels and chews are highly convenient and designed for quick absorption during exercise. However, real food options like dates, raisins, or mashed potatoes are also very effective, often more cost-effective, and can be easier on sensitive stomachs. The best choice depends on individual preference.

For fueling during a run, simple carbohydrates (sugars) are best because they are digested and absorbed quickly for immediate energy. Complex carbohydrates are better for pre-run meals or day-to-day fueling to provide sustained energy release.

When you sweat, your body loses electrolytes, particularly sodium. These minerals help regulate nerve and muscle function and aid hydration. Replacing them via sports drinks, chews, or tablets is important for long runs, especially in hot conditions.

Avoid foods that are high in fat and fiber, such as fatty meats, cheese, or high-fiber vegetables. These are difficult to digest during intense exercise and can lead to gastrointestinal distress and cramping.

The most important rule is to never try anything new on race day. Stick to the fueling and hydration strategy that you have practiced and perfected during your training runs to avoid any unexpected stomach issues.

For some runners, relying solely on sports drinks for fuel is possible, but you must read the nutrition label to ensure it contains enough carbohydrates. Many drinks are primarily for hydration and contain minimal carbs. A combination of gels/chews and water or a high-carb sports drink is often used.