Fueling

This section provides information on fueling within a race.  See the pre-race and post-race sections for fueling and recovery fuel information during these periods, or the nutrition section for overall ongoing runner nutrition and fuel.

Building a fuel store in your body, and maintaining it during the race is important, especially if you don’t want to “bonk” or “crash” at the end of a long race (half-marathon or especially a marathon).

Fuel needs and fuel burning varies from runner to runner, but some common rules of thumb are:

• A runner can store about 2,000 calories in your body via carb loading (intake)
• Runners generally burn about 100 calories per mile
• If a runner doesn’t intake any fuel (carbs) during a race, there is a higher chance that the runner will be depleted (crash, or feel run down, struggle) after mile 20. (20 miles x 100 calories = 2,000 calories burned).
• How to Train Your Body to Use Fat as Fuel When Running
• 3 Ways to Effectively Burn Fat While Running

During a Race

• Energy Gels such as GU gels, Clif Shot or chew blocks. These are high in calories, simple sugars, and electrolytes to provide easy, quickly usable energy.  An example GU gel is about 100-150 calories. I plan to take one every 35-45 minutes during a marathon or half marathon race. I find them to be more important throughout a marathon, than a half marathon.
• Sports drinks such as Gatorade or Powerade are usually provided along a marathon course and can also provide carbs, electrolytes and nutrients lost during sweating.  
• I recommend drinking at least one cup of the sports drink at every point that it is offered.
• I also plan to eat my energy gels coming into a water stop, so I can wash down the gel with water.  
• I do not recommend taking an energy gel AND an energy drink at the same water stop.  That tends to be excess sugar that can be hard on your stomach.
• Take in water at every water stop, even when you don’t feel thirsty.  Once you feel thirsty, it likely is too late to recover in the staying hydrated process.
• I tend to overheat during warm weather races, so I like to pour one cup of water over my head and upper body at each water stop to stay as wet and cool as possible.
• Some runners have success with other racing fuels such as NUUN or Stinger gel products .  Another option is natural foods such as dates and figs.
• It is important during training to use the products you intend to consume during the race.  This will allow your stomach and digestive system to get used to the race day products, and adjust if your body rejects specific products.