Fueling Guides

Endurance runs — whether 90 minutes, a marathon, or beyond — are not just a test of fitness. They’re a test of how well you fuel your body. Smart fueling means knowing when, what, and how much to eat and drink to maximize performance without causing stomach issues.

Running long distances is as much about strategy as fitness. The body’s stored energy can only carry you so far — after 90–120 minutes, glycogen (stored carbs) starts running low. Without proper fueling, fatigue and “the wall” set in. With the right plan, though, you can keep running strong all the way to the finish.

When distances stretch beyond 60–90 minutes, the body’s stored energy isn’t enough. This is where energy gels and supplements play a role — providing quick, portable fuel to sustain endurance, delay fatigue, and support recovery.

For endurance runners, fueling isn’t just about what you eat on race day — it’s about preparing your body in the days before. One of the most effective strategies is carbohydrate loading, designed to maximize glycogen stores so you have the energy to sustain long distances without “hitting the wall.”