The Simple Fueling Guide for Runners

The No-BS Fueling Guide for Runners

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Because your body deserves better than guessing.

Let's talk about fueling.

I used to think mid-run fueling was this crazy complicated thing only "real" runners had to figure out. I'd show up to races with a sports bra full of energy gels (seriously, look at that photo!) thinking I took one when my energy dipped and everything would be ok.

Spoiler alert: It wasn’t.

Fueling isn't rocket science. BUT IT IS INTIMIDATING and sometimes confusing.

TLDR: Your body needs energy to keep moving, and when you run out of that energy? That's when the wheels fall off. You get cranky (hello, being "rungry"). You start doubting everything. You feel like crying (or probably do cry). Your legs feel like concrete.

This isn't a fitness problem. This is a fuel problem.

And the fix? Way simpler than you think.

Think of Your Body Like a Car

A car needs gas or energy to keep running, right? Your body is the same way. It stores about 90 minutes to 2 hours worth of energy in your muscles (as glycogen). After that? You're running on empty.

When you don't fuel, your body starts breaking down muscle for energy. Your brain gets fuzzy. Performance tanks. And then you bonk.

The solution isn't to push through it or toughen up. The solution is to give your body what it needs before it needs it.

Two Types of Fuel (And When to Use Each)

Real Food

This is actual food you can chew and recognize. Think:

• Bananas (maybe with a pinch of salt)

• Dates stuffed with nut butter

• Mini PB&J sandwiches (uncrustables are a crowd fav)

• Homemade energy bars made with nuts and dates

• Pop-Tarts

• Rice Cakes

• Skratch has tons of blogs with recipes on their site dedicated to fueling with real food.

Best for: The first half of long runs when your stomach can still handle chewing and digesting real food.

Best for: The first half of long runs when your stomach can still handle chewing and digesting real food.

Quick-Hit Fuel (Gels, Chews, Sports Drinks)

This is fuel designed to get into your system fast. Think:

• Energy gels (that sweet goo in packets)

  • ​Maurten

  • ​Carbs​

  • ​UCAN

  • ​Huma​

  • ​Precision​

  • ​Honey Stinger

• Energy chews (like gummy bears for runners)

  • Bonk Breakers

  • Skratch Energy Chews

  • Noogs

  • Honey Stinger

    • Gummies (without fructose - it's poorly absorbed)

    • Nerds Clusters

    • Swedish Fish

• High-carb sports drink mixes

  • ​Skratch high carb​

  • ​Carbs Fuel high carb​

  • ​Tailwind high carb​

  • ​Precision high carb​

  • ​Flow Formulas high carb (GREAT option for sensitive GI system)

  • Hoping to try a a few and find what works? Try this bundle!

Best for: The second half of long runs when your stomach might be feeling iffy but you still need energy NOW.

The Magic Numbers: Start Low, Build Up

Here's the thing: your body size doesn't change how much carbs you need per hour. It's all about what your gut can absorb.

Start here:

• 1-2 hours: 30-60 grams of carbs per hour

• 2+ hours: Work up to 60-90 grams per hour (some pros can handle even more)

What does this look like?

• 1 large banana = about 30 grams

• 1 energy gel = about 25 grams

• 1 packet of energy chews = about 24 grams

• 20 oz sports drink = about 35 grams

So you might have a banana + some sports drink in hour one, then energy chews + more sports drink in hour two. See? Not complicated.

The key: Most people under fuel. If these numbers seem high, that might be why you're struggling to finish strong. OR, why it’s harder than it needs to be.

When Do You Actually Need This?

Runs under 60 minutes: You're probably fine without fuel during the run. Use this time to practice though—bring fuel and try it.

Runs 60-90 minutes: This is your practice zone. Start experimenting with fuel and see how your body responds.

Runs over 90 minutes: You need a plan, period. Write it down. Set a timer. Fuel every 20-30 minutes.

Runs over 2 hours: This is where you might need 60-90 grams of carbs per hour (or even more if your gut can handle it).

Ultra efforts (6+ hours): You'll want to mix in some fat and protein from real foods. Plus, sticking to just one flavor all day? Recipe for flavor fatigue.

Common Mistakes That'll Trip You Up

Mistake #1: The "I'll fuel when I feel tired" trap

By the time you feel tired, you're already behind. Your body burns through its stored energy (glycogen) in about 90-120 minutes. Start fueling before you need it.

Mistake #2: You Don’t Make A Plan and Practice

The best way to figure out what works for you is write down your plan. What are you taking in every hour?

EXAMPLE 2 hour long run:

Pre-Run: 1 Bottle Skratch Hydration Sport Drink Mix & 1 Maurten GEL 160

Pre-Run: 60g carbs & 480mg sodium

1 Bottle of Skratch Sport Drink Mix During The Hour

15 Minutes: 2 Bonk Breaker Energy Chews

30 Minutes: 2 Bonk Breaker Energy Chews

45 Mintutes: 2 Bonk Breaker Energy Chews

60 Minutes: 2 Bonk Breaker Energy Chews

1 Hour: 56g carbs & 530mg sodium

1 Bottle of Skratch Sport Drink Mix During The Hour

1 Hour 20 Minutes: 1 Maurten Energy Gel 100

1 Hour 40 Minutes: 1 Maurten Energy Gel 100

2 Hours: 70g carbs & 570mg sodium

WRITE IT DOWN and don’t forget to include your sports drink.

Mistake #3: Cramming it all in at once

Don't slam a gel and chase it with a sports drink. That may be a recipe for GI distress. Spread your intake out and stay hydrated. An energy gel like GU requires works better with small amounts frequently than big hits. OR, make sure you drink enough water when you take it.

Mistake #4: Trying new stuff on race day

Your gut needs training just like your legs. Test everything during long runs first. Race day is not the time for experiments. (Risk vs. reward when it comes to trying new things on race day.)

Mistake #5: Ignoring the pre-workout meal timing

Eat a big meal 30-90 minutes before a run? You might crash hard when your blood sugar drops. Either eat 2-3 hours before, and/or grab something small right before you start (like 10 minutes out). This is blanket advice that is a little more nuanced depending on what you’re training for. This is why having a coach to guide you can be a huge help. Need a coach? Join our Badass Lady Gang Training Team!

What to Avoid (The Stuff That'll Wreck Your Gut)

Your gut is already working hard during runs. Don't make it harder with these troublemakers:

• Fructose (especially on its own—your body can only absorb about 30g per hour)

• Sucralose and artificial sweeteners

• Sugar alcohols (anything ending in "-ol" like sorbitol)

• Artificial colors and flavors

These ingredients are basically guaranteed to cause cramping, bloating, or emergency bathroom stops.

The good news: You don't need any of this stuff. Stick to simple carbs your body recognizes, glucose, sucrose (table sugar), and maltodextrin are your friends.

Let's Talk Hydration Too (Because It's Connected)

Here's something most runners get wrong: they think stomach issues are always about fuel. But half the time? It's actually dehydration.

Why hydration matters:

• Sweating is your body's A/C system

• When you're dehydrated, your blood gets thick like syrup

• Your heart works harder, you overheat, and your gut stops working properly

How much to drink (a jumping off point because this isn't one size fits all):

• Under 75°F: About 0.12 oz per pound of body weight per hour (19 oz per hour for a 160-lb person)

• Over 75°F: About 0.16 oz per pound of body weight per hour (26 oz per hour for a 160-lb person)

Credit to Dr. Stacy Sims and her "Women Are Not Small Men" course for this guidance.

The sodium connection: You need some salt (and glucose) to help your body actually absorb that water.

Skip the Guesswork with Fuel Goods

Here's the deal: instead of spending hours researching which products won't upset your stomach, we've partnered with Fuel Goods to take that guesswork away.

Why we love them:

• They're a women-run company that gets it

• They only carry products that actually work

• They've done the research so you don't have to sort through hundreds of confusing options

• You get $10 instant Fuel Cash just for signing up

• Plus 10% back on every order

Think of them as your personal fueling experts who've already tested everything so you can focus on what matters: training and racing strong.

Get your $10 Fuel Cash here →

Your Action Plan This Week

1. Make a plan to try on your next long run (60+ minutes)

2. Set a timer for every 20-30 minutes and practice taking fuel

3. Write it down: How did it taste? Stomach issues? Energy levels?

4. Next week: Try the same fuel again or experiment with something different

Remember: there's no perfect fuel that works for everyone. The best fuel is the one that makes YOU feel strong and doesn't mess with your stomach.

The Bottom Line

Fueling doesn't have to be complicated, but it does take practice. Your body wants to help you run strong, you just need to give it the right fuel at the right time.

Start simple. Be patient with your gut. And remember: figuring out your fueling strategy is just as important as logging those training miles.