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Whether you're chasing a 5K PB or gearing up for a marathon, keeping your energy topped up during your run is just as crucial as your pre-race meal. While most runners focus on fuelling before and recovering after , knowing what to eat during a run can be the difference between feeling strong or hitting the dreaded wall.
Picture this: you're cruising along, feeling great, then suddenly — bam! — your legs feel heavy, your pace slows, and that once-achievable finish line feels miles away. That’s your body running on empty. Smart fuelling is the secret to avoiding this energy crash, helping you sustain your pace, stay sharp, and finish strong.
In this guide, we’ll break down the best on-the-go nutrition, when to fuel, and how to keep your energy levels steady from start to finish. Whether you're smashing out training runs or taking on race day, mid-run fuelling is the key to unlocking better performance and a more enjoyable ride to the finish line.
Why You Need to Eat During a Run
When you’re on the move, your body is burning through energy at an incredible rate. The longer you run, the more your muscles rely on glycogen to keep powering through each stride. But here’s the catch: glycogen stores only last so long. If you don’t refuel, your body hits a wall — and that’s when fatigue sets in. Eating during your run isn’t just about staving off hunger; it’s about:
Preventing energy depletion
Staving off fatigue
Improving performance
Without the right fuel, you risk slowing down or even crashing before you reach your goal. It’s the difference between cruising through your run and grinding to a halt.
When Should You Eat During a Run?
Timing your nutrition is just as crucial as the fuel you choose. For long runs, start fuelling early, within the first 30 to 45 minutes, to stay ahead of your energy needs. Waiting too long means your body will tap into its glycogen reserves, increasing the risk of fatigue. Keep topping up every 30 to 45 minutes to maintain consistent energy levels and avoid hitting the wall.
For shorter runs, you might not need as much, but always listen to your body. If you’re feeling sluggish, it’s a sign to refuel. The key is a steady stream of energy to help you stay strong, focused, and powering through to the finish line.
What to Eat: The Best Foods for During a Run
Carbohydrates
They are your body’s primary source of fuel during a run, especially when you're out there pushing your limits. So, by consuming easily digestible carbs you’ll get that quick energy boost your body needs
Electrolytes:
Replenishing key electrolytes (sodium and potassium) lost through sweating help to prevent cramping and dehydration.It’s also crucial for keeping your muscles and nerves working smoothly.
Protein (in moderation)
Some long-distance runners may benefit from small amounts of protein.This helps repair muscle tissue and reduce muscle damage, which is especially important for endurance events. It supports recovery on the go, keeping your muscles strong and ready for the miles ahead.
What to eat during a long run
1. Quick-Digesting Carbs (Primary Fuel Source)
You should aim for 30–60g of carbohydrates per hour, depending on intensity and body weight. Here are great options:
- Energy gels or chews – Convenient and easy to digest (e.g., Veloforte Energy Gels or Soft Chews)
- Dried fruit – Dates, figs, or apricots provide natural sugars + fibre
- Banana – A natural carb source with potassium to prevent cramps
- Energy bars – A small piece of a wholefood-based bar (e.g., oat-based or Veloforte's natural energy bars)
2. Hydration & Electrolytes
- Electrolyte drink – Helps replace lost salts and prevents dehydration
- Coconut water – A natural alternative with potassium and sodium
- Water + electrolyte tablets – Ideal for longer runs in hot weather
3. Mid-Run Snack for Ultra Distances (3+ hours)
For very long runs, adding some slow-releasing carbs & protein can help:
- A small peanut butter sandwich
- A handful of salted nuts or pretzels
- Veloforte's energy chews for sustained energy
Timing Strategy
- Start fuelling early – Within the first 30–45 minutes
- Top up every 30–45 minutes – Keep a steady stream of energy to prevent dips
Stay hydrated – Sip little and often, especially in hot conditions
What to eat during a short run
For a short run (typically under 60 minutes), you may not need much (if anything at all) depending on intensity and personal energy levels. However, if you feel low on energy or want an extra boost, here are some quick, easy-to-digest options:
Half an energy bar (keep the rest for later)
A couple of energy chews
A sip of an isotonic drink for hydration + carbs
For most short runs, hydration is more important than fuel, especially in warmer weather. A sip of electrolyte-infused water or coconut water can help keep you feeling your best.
Easy-to-Carry Options for Fuelling During a Run
Here at Veloforte, we’re all about convenient mid-run fuel that’s portable, dry to the touch and able to withstand hot back-pockets and cramped running belts.
For a quick and tasty way to replenish carbs while running, we’ve got all-natural energy gels (22g carbs), energy chews (44g carbs), and energy bars (35g carbs), all designed to deliver a powerful energy boost.
Most runners can absorb 30-60g of carbs per hour, but with proper gut training and the right dual-source carbohydrates, research suggests this can be increased to 90g per hour.
How to Carry Snacks During a Run
Carrying mid-run snacks should be comfortable, convenient, and accessible so you can fuel without breaking your stride. Here are the best ways to do it:
1. Running Belts & Waist Packs
Lightweight and snug, perfect for carrying gels, chews, or small bars
Some have multiple pockets for organising snacks and hydration
2. Hydration Packs & Vests (Best for Long Runs)
Ideal for carrying larger snacks, hydration, and extra gear
Designed with easy-access front pockets for gels and energy bars
3. Arm or Wrist Pouches
Great for shorter runs where you only need 1-2 gels or chews
Fits snugly without bouncing
4. Compression Shorts or Tights with Pockets
Many running shorts and tights have built-in gel pockets
Perfect for carrying small snacks without extra gear
5. Handheld Bottles with Storage
If carrying a small bottle, choose one with a zip pocket for chews or gels
Great for hydration + fuel in one place
Foods to Avoid During a Run (and Why)
What you eat before and during a run can make or break your performance. The wrong fuel can lead to cramps, bloating, energy crashes…or an unwanted sprint to the nearest toilet. Here’s what to avoid:
1. Heavy, Greasy Foods (Slow & Sluggish)
Fried foods, cheese, creamy sauces
Why? Fat takes longer to digest, which can leave you feeling sluggish and uncomfortable.
2. High-Fibre Foods (Gut Trouble Ahead)
Beans, lentils, whole wheat (too much), cruciferous veg
Why? While great for overall health, too much fibre before a run can lead to bloating and unexpected pit stops.
3. Spicy Foods (Burning in All the Wrong Places)
Chilli, hot sauces, heavy spices
Why? Can cause acid reflux, stomach irritation, and an uncomfortable run.
4. Fizzy Drinks (Bloat & Cramp Central)
Fizzy drinks, sparkling water, carbonated sports drinks
Why? Gas buildup leads to bloating and discomfort — not ideal when you're mid-stride.
5. Too Much Caffeine (Jitters & Dehydration)
Strong coffee, energy drinks, high-caffeine gels
Why? Can overstimulate, spike heart rate, and lead to dehydration if overdone.
6. Sugary Junk (The Crash is Real)
Sweets, pastries, sugary cereals
Why? Quick energy spikes are followed by a brutal crash — leaving you drained when you need power the most.
7. Dairy (For Some, a Risky Move)
Milk, creamy yogurt, ice cream (if lactose-sensitive)
Why? Can cause bloating and digestive discomfort, especially on higher-intensity runs.
8. Alcohol (A Performance Killer)
Beer, wine, cocktails (even the night before!)
Why? Dehydrates your body and slows recovery, making every mile feel harder.
Hydration is Key
You’ve got your mid-run nutrition dialled in, now let’s talk hydration. As you push through your run, your body is losing more than just sweat. You’re shedding precious water, minerals, and electrolytes essential for keeping your muscles firing and your mind sharp. If you’re not replenishing those lost fluids, your performance will suffer.
Dehydration can reduce your performance by up to 20%, so it’s vital to keep those fluid levels topped up throughout your run. Drinking regularly helps maintain muscle function, prevents performance dips, and lowers the risk of heat stress. The key is balance: sip water or an electrolyte drink little and often to stay on top of your hydration without overloading your stomach.
So, next time you’re out there, remember: fuelling and hydrating go hand in hand. Keep your energy high and your body performing at its peak by staying hydrated from start to finish.
Level up your hydration with our natural hypotonic electrolyte blends. Naturally delicious hydration with no artificial ingredients or fake fizz
How to Experiment and Find What Works for You
When it comes to mid-run nutrition, there's no ‘one-size-fits-all’ rule. Everyone’s body reacts differently to fuel, and that’s why the best approach is to experiment and find what works for you. This is where your training runs become your playground — the perfect environment to test, refine, and optimise your fuelling strategy. After all, you wouldn’t run a marathon without a solid game plan, so why leave your nutrition to chance?
The key is to test different foods, drinks, and timing strategies during your long training runs. This is your opportunity to understand how your body responds to various nutrients when you're in the thick of it. Will that energy gel give you the boost you need, or will it lead to a crash? Can you handle solid foods, or is liquid fuel better for you? Every run is a chance to learn.
A Few Facts to Keep in Mind:
Your Gut is Unique: Research has shown that gastrointestinal tolerance can vary drastically from person to person during endurance events. According to a study published in Frontiers in Nutrition, nearly 30-40% of endurance athletes report gastrointestinal distress during long events, which can be influenced by the type and timing of food consumed. (Source: Frontiers in Nutrition, 2020)
Carbs Are King for Endurance: The general rule for mid-run nutrition is to prioritise carbohydrates. Your body stores around 500-700g of glycogen, but during long runs, you’re burning through that fuel much faster than you can replenish it. Studies suggest that consuming 30-60g of carbohydrates every hour can help delay fatigue and maintain energy levels. (Source: Journal of Applied Physiology, 2019)
Timing Matters: Fuelling isn’t just about what you eat, it’s about when you eat it. Research from Sports Medicine suggests that taking in smaller amounts of carbs at regular intervals (every 30-45 minutes) is more effective than waiting until you’re already exhausted. Starting early means you can maintain your pace without the dreaded energy crash. (Source: Sports Medicine, 2020)
Training Runs Are Your Test Lab
The beauty of long runs is that they allow you to experiment with different fuelling combinations under a variety of conditions — without the pressure of race day. Try different energy sources like gels, chews, or whole foods, and make note of how they make you feel. Can you go for an extra 30 minutes without feeling sluggish? Do you feel more energetic when you stick with liquid-based fuel over solids?
And don’t forget hydration — what you drink is just as important as what you eat. Dehydration can reduce performance by up to 20%, so balance your nutrition with fluid intake that includes electrolytes to keep your body functioning at its best.
The ultimate goal is to find a rhythm between the food you eat, the time you take it, and the hydration that suits your unique needs. The more you test during training, the better prepared you'll be to execute on race day.
Veloforte: Here for the Long Run
Mid-run fuelling isn’t just for elite athletes, it’s the key to maintaining energy, avoiding crashing, and making your runs feel smoother and stronger. By understanding when and what to eat, choosing easy-to-carry options, and experimenting during training, you can fine-tune a fuelling strategy that works for you. Remember, what works for one runner may not work for another, so take the time to test different foods, hydration methods, and timing to find your perfect balance.
With the right fuel and hydration, you’ll not only power through your runs but also enjoy them more. It’s time to hit the ground running. Need more handy tips? Read our ultimate Spring Fuelling Journal !
