How to fuel your long runs

Written By Jessica Jewell

The most important part of fueling your runs is not getting behind on your intake. This means:

  • Taking a gel every 30-45 minutes during runs over 60 min

  • Take your gel over a few minutes for maximal absorption/digestion

  • Gels should be taken with water otherwise they sit concentrated in your belly...this can cause nausea

  • Use caffeinated gels with caution, they can cause stomach upset.

  • Bring water & electrolytes (salt) on runs over 45min-60min

  • Aim to take in 400-600mg of salt per hour on long runs

  • If you sweat a lot, or are running in the heat/humidity, try 500-700mg of salt per hour

Jessica Jewell
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