Fueling is one of those things that sounds straightforward until you’re eight miles into a long run and suddenly very aware of how wrong you got it. I’ve bonked. I’ve had stomach cramps from eating too much too fast. I’ve finished runs dizzy from dehydration. Most of what I know about fueling came from making those mistakes and paying attention.
The foundation is simple: your body has enough stored glycogen for roughly 90 minutes of running at moderate effort. If your long run is going past that threshold, you need to take in carbohydrates during the run or you’ll hit a wall. This isn’t optional, and it isn’t a weakness — it’s physiology.
When I Start Fueling
I take my first gel or chew at the 45-minute mark, not when I start feeling depleted. By the time you feel the energy drop, you’re already behind. Fueling proactively keeps blood glucose stable and avoids the crash that comes from waiting too long.
After that first intake, I fuel every 30–45 minutes for the remainder of the run. On runs under 75 minutes, I don’t take anything during the run — just make sure I’m well-fueled going in and recover properly afterward.
What I Actually Use
I’ve experimented with several products and landed on a combination that works for my stomach: energy gels for easy portability, dates or banana pieces as a whole-food alternative on longer efforts, and electrolyte tabs dissolved in my water bottle on runs over 10 miles or in heat.
The electrolyte piece matters more than most people realize. Sweat isn’t just water — it’s sodium and other minerals. Replacing fluid without replacing electrolytes dilutes your blood sodium, which causes the cramping and nausea that runners often misattribute to eating too much.
Practice This in Training, Not on Race Day
The biggest mistake runners make with fueling is treating race day as the first real test. Your gut needs training just like your legs do. I practice my race-day fueling protocol on every long run so my body is adapted to taking in carbohydrates while running at effort. What works at mile 8 of a training run will work at mile 8 of a race — but only if you’ve practiced it consistently.
Get your fueling wrong and a well-trained body will still have a bad race. Get it right and you’ll finish strong. For the Charleston Half Marathon, fueling is part of the plan, not an afterthought.