Fuel Smart, Run Strong: My Simple Running Nutrition Strategy
One of the most common questions I get from runners is, "What should I eat before and during a run?"
The truth is, there isn't a one-size-fits-all answer. Your fuelling strategy should depend on how long you plan to run. Over the years, I've found that keeping things simple works best. For most of my training runs, I rely on everyday foods, and I reserve energy gels mainly for race day.
Here's the approach I personally follow.
Runs That Last Around 1 Hour
For shorter runs, your body doesn't require a complicated nutrition plan.
Before the run
- Eat one banana approximately 30-45 minutes before your run.
- Sip some water before heading out.
During the run
Carry around 200-250 ml of water and sip it at different stages of the run to stay hydrated.
That's usually all you need for an hour-long run.
Runs That Last Around 1.5 to 2 Hours
As the duration increases, your body starts demanding more than just water. This is where hydration, electrolytes and carbohydrates all become important.
Before the run
- Eat one banana around 30-45 minutes before your run.
- Drink one glass of water with a pinch of salt so that your sodium chloride stores are topped up. Sodium chloride plays a crucial role in maintaining water balance, which is closely linked to sweat production.
During the run
Hydration
Carry around 200-250 ml of water mixed with electrolytes (sodium, potassium, magnesium and potassium) and sip it throughout your run.
One important point that many runners overlook is this:
Don't wait until you feel thirsty. Thirst is your body's emergency signal. If you wait until then, you're already dehydrated.
Carbohydrates
Consume 22-30 grams of carbohydrates every 30-40 minutes.
One simple way to do this is by carrying a few dates, which are an efficient and quick source of energy for working muscles.
Race Day Strategy
Race day is different from a normal training run, so my fuelling changes accordingly.
For races lasting less than 1 hour
Follow the same strategy as the 1-hour run.
Additionally:
- If you can tolerate caffeine, have a quarter to half a cup of black coffee before the race to help activate the mind and body.
- Consume one energy gel at the 35-40 minute mark to help you finish strong.
For races lasting more than 1.5 to 2 hours
Follow the same strategy as outlined for longer training runs, along with the following additions:
- Eat a carbohydrate-rich breakfast (oatmeal, corn flakes or muesli) around 2-3 hours before the race.
- If you can tolerate caffeine, have a quarter to half a cup of black coffee before the race.
- Consume plain water (few sips) available along the race route through volunteers every 2-3 km.
- Consume one energy gel 15-20 minutes before the race starts.
- Continue consuming one energy gel every 35-40 minutes during the race to maintain energy levels and finish strong.
When Do I Use Energy Gels?
Personally, I use energy gels primarily for races.
I start incorporating them into my training a month or so before an event to ensure they suit me and to give my body enough time to adapt. You do not want to try something new on race day, so avoid the risk.
For regular training runs, I prefer sticking to natural foods like dates for mid-run fuelling.
Keep It Simple
Whether you're training for your first 10K or preparing for a marathon, your fuelling strategy doesn't have to be complicated.
For me, every run comes down to covering three essential pillars:
✅ Water
✅ Electrolytes
✅ Carbohydrates
Get these three right, and you'll give your body the best chance to perform consistently—whether it's a training run or your goal race.
Disclaimer- Every runner is different. Use training runs to understand what works best for your body, and avoid trying new foods or supplements on race day.
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