Most runners do not fuel their runs properly.
Even when they use gels or sports drinks, they usually still get it wrong.
That matters because poor fueling makes us run slower, get injured more, and can even contribute to weight gain.
Why Fueling During Your Run Matters
When we run, the body uses glucose and glycogen for fuel.
Those stores are limited.
The longer or harder you run, the lower they get.
It’s like a car that never refuels.
You might start with a full tank, but if you keep going without topping up, you eventually run out.
The most extreme outcome of this is bonking — when runners completely run out of energy and can’t keep going.
More often, though, the problem is subtler.
Poor fueling shows up as:
- Worse performance
- More frequent injuries
- Cravings later in the day that drive poor food choices
What Happens When You Fuel Properly
When we fuel runs properly, three things change.
Performance improves.
Injuries heal more reliably.
And body fat loss becomes easier.
Fueling allows us to train at the right intensity, recover from that training, and avoid the crashes that lead to overeating later in the day.
Fueling Is a Training Skill
Fueling isn’t something to save for race day.
It needs to be practiced in training.
That’s because the gut needs training too, just like muscles and tendons.
If you only fuel on race day, your body won’t be prepared to tolerate it when fatigue is high.
Don’t Overthink “Healthy” During a Run
During a run, we’re not trying to eat “healthy.”
We’re trying to deliver fast, easy-to-digest carbohydrate.
That’s why products designed specifically for fueling work better than natural options like fruit, which tend to be higher in fiber and slower to digest.
Eat whole foods the rest of the day.
Fuel your runs with products designed for that purpose.
The Habit for This Week
The habit we’re working on this week is simple:
Fuel every run with 30–60 grams of carbohydrate per hour.
That usually looks like:
- 1–2 gels per hour
- Or 2–4 gummies
- Or one sports drink
You can use a combination of these if you prefer.
Download your Performance Nutrition Habit Tracker, and put in “Fuel Every Run”.
Check it off every day this week when you complete that habit.
Let’s get to work 🙌