Just as doing a proper warmup and cooldown can benefit your runs, consuming enough fuel before, during, and after a tough session can also help you hit your goals. But just like those pre- and post-run practices, it’s easy to overlook proper nutrition. Getting in some fuel before you head out is smart for any run, and if you’re training for longer distances, you definitely need food to keep you hitting your mileage goals.
More importantly, practicing how you fuel may be the hidden secret to race-day performance.
The Runner’s World Guide to Nutrition and Fueling takes the guesswork out of one of the most confusing parts of training. Registered dietitians Amy Goblirsch and Kristy Baumann explain how to fuel before, during, and after your runs so you have the energy to perform your best—and recover well enough to do it again tomorrow.
What You’ll Learn
In The Runner’s World Guide to Nutrition and Fueling, we’ll teach you:
- How fueling is nuanced and individualized for all runners
- The science of priming your body before a run for peak performance, and how to use fuel to help with your recovery
- When fueling during a run becomes essential—and how much you need
- How to avoid common nutrition mistakes that lead to fatigue and GI issues during the run
- Why practicing your nutrition strategy is just as important as practicing your pace for a goal race
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Go Deeper
Good nutrition isn't something you figure out the week before race day.
The same way you train your legs, heart, and lungs, you also need to train your fueling strategy. Learning what to eat before, during, and after your runs—and practicing that plan consistently—will help you run farther, recover faster, and arrive at the starting line with confidence.
Fuel Before You Leave the House
One of the biggest mistakes runners make is assuming they can head out the door on an empty stomach. While it may not feel natural—especially for early morning runners—your body performs better when it starts with available energy. Even a small carbohydrate-rich snack can make a meaningful difference, and your stomach can be trained over time to tolerate more before a run.
Easy Pre-Run Fuel Ideas
- Applesauce pouch
- Graham crackers
- Oatmeal
- Banana
- Dried mango
- Rice
- Plantains
Fuel Early—and Often
If your run lasts longer than about 60 to 75 minutes, it’s time to think about fueling during your workout. Rather than waiting until you’re tired or bonking, begin taking in carbohydrates early so your body has a steady supply of energy before glycogen stores become depleted.
During-Run Fuel Options
- Energy gels
- Chews
- Sports drinks
- Gummies
- Swedish Fish
- Sports beans
- Real food that agrees with your stomach
The “best” fuel is the one your body tolerates and that you’ll consistently use. If you're new to fueling, start with smaller amounts of carbohydrates during long runs and gradually increase intake over time. Long runs become dress rehearsals—not just for your legs, but for your nutrition strategy as well.
Recovery Starts Immediately
Once your run is over, your nutrition priorities shift.
Carbohydrates help replace the glycogen you used during your workout, while protein helps repair muscle tissue. Fluids and electrolytes round out recovery by replacing what you’ve lost through sweat. Ideally, eat or drink something within 30 to 60 minutes after finishing your run.
Recovery Favorites
- Chocolate milk
- Drinkable yogurt
- Fruit smoothie with protein powder
- Greek yogurt with fruit
- Balanced meal with carbohydrates and protein
Practice for Race Day
Race-day nutrition shouldn’t be an experiment.
Use every long run to practice your fueling schedule, hydration strategy, and carrying method. If you’re training for a marathon, long runs are also the time to practice carb intake targets and learn what works best for your stomach.
Long Run Checklist
✅ Practice your prerun meal
✅ Practice race fuel
✅ Practice hydration
✅ Test your carrying method
✅ Learn your carb goals
✅ Refine your timing
One of the biggest myths in running is that carb-loading means eating one giant pasta dinner.
In reality, effective carb-loading begins one to three days before your race and involves intentionally increasing carbohydrate intake while keeping foods relatively simple and easy to digest. Practicing this strategy before race week helps you understand how your body responds.
Got questions about performance nutrition?
Fueling can be the difference between a run that feels strong and one that falls apart.
Through conversations with leading sports dietitians, nutrition experts, and coaches, the Runner’s World Guide to Nutrition and Fueling turns the science of sports nutrition into practical, runner-friendly strategies for everyday training and racing. Available exclusively to Runner’s World+ members on September 10!
Brian has spent 15 years focused on creating compelling news, health, and fitness content—with a particular interest on enthusiast activities like running and cycling. Along with producing The Runner’s World Show podcast, Brian oversees video content series like How to Master the Marathon and The Bicycling Guide to Weight Loss. He’s coordinated coverage of major events like the Paris Olympics, Boston Marathon, New York City Marathon, and Tour de France, with an eye toward both the professional race and the engaging stories readers love.
