As a new runner there are many things to learn, from which shoes to wear to how to avoid chafing to what exercises you should do to prevent injuries. Often times fueling is not something that comes to mind until you start running much longer distances. For runners training for a half-marathon or longer it is important to practice fueling and have a plan for your race. These race fueling strategies for new runners will help you learn the basics of fueling and how to get started with fueling on the run.
Race Fueling Strategies for New Runners: How to Get Started
As you prepare for a long distance race you will want to practice taking fuel on your long runs throughout your training cycle. This not only helps you run better on your training runs but it also helps your body get used to taking fuel while running so you are prepared for your race. You can also try different fueling strategies to see what works best for you.
Decide how to carry your fuel
Carrying fluids
Depending on what kind of fuel you will take while running there are a few different options to try. Liquids can be carried in a handheld bottle, a hydration vest, or a waist pack. If you don’t want to carry fluids with you on training runs you could place water bottles along your route or circle back to your house during your run to stop for water. However, you will still need a plan for race day. Most races will hand out water, but you will want to make sure you can drink enough on the course. If you are planning to drink something other than water you probably want to carry it on your own so you don’t need to rely on the course options, which you may have never tried before.
Carrying gels and other food
The most common mid-run fuel are packets of gels, which are pretty easy to carry while running. You can wear shorts with pockets, a flip belt, or use the pocket of your handheld water bottle if you are carrying one. If you are taking other fuel, like real food, it may be harder to carry. Belts work well because they have the most pockets and space, but make sure you practice running with it on to make sure it is comfortable.
Try different kinds of fuel
Gels
There are endless options for race fueling on the run. Many runners use gels because they are convenient, easy to carry, and are portioned specifically for endurance runners. Some common gel brands include Gu, Honey Stinger, Maurten, Science in Sport, Huma and Spring. The biggest downside to gels is that some runners experience digestive issues when using gels. That is why it’s important to test them out in training and also train your gut to be able to handle fuel on the run.
Drink mixes
Another option it to take in your calories in liquid form. There are products like Tailwind and Maurten. Drinking your fuel is helpful because you can space out how much you take in rather than taking an entire gel all at once. Some runners have less digestive issues this way too. However, it can be harder to figure out how many carbs you have taken and sometimes carrying liquid on the run can be a little tricky.
Chews
There are also chews, like Clif bloks. These can be more appealing to eat because they are similar to candy. One downside is that it can be a bit difficult to chew them while running. You also want to have an easy way to access them while running and you won’t be eating a whole pack at once. You don’t want to leave the pack open and risk having some of them fall out. To avoid these issues, you can cut them in half (to make them easier for chewing) and place them in a small ziplock bag.
You will want to pay attention to whether or not the product you are using contains caffeine. Caffeine can be helpful, but if you are sensitive to it you may want to avoid it while running. One strategy is to only use fuel with caffeine once during the race, around the middle to the end so it can help you with your final push to the finish.
Use your race fueling strategy on training runs
You can go to your local running store to try to buy individual packets of the fuel options listed above. This way you can try them out and see what you like. Start taking fuel on long runs that are over 80-90 minutes. You can start by taking one every 45 minutes and try to increase that to every 30 minutes as you get used to it. If you are using gels or chews, take some water with your fuel.
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Calculate your race fueling strategy
Once you choose a brand that works for you, check to see how many carbs are in a serving. At the very minimum you should be taking 30 grams of carbs per hour. Ideally, you are taking more like 40-60. If you are running a marathon or expect to take longer than 2 hours to run a half-marathon, you should be looking at the higher end of that range.
For example, a packet of Gu has 21 g of carbs. If you take one every 30 minutes you will get 42 g of carbs per hour, which is within the ideal range. A packet of tailwind has 50 g of carbs, so you would want to drink almost an entire bottle per hour. As you learn what works for you and how much fuel you can handle, you can play around with different fueling strategies.
Eat a pre-race meal
A key part of your race fueling strategy should be your pre-race meal. If it’s hard for you to eat before running this is also something you can work on in training. Try starting with something like a banana or toast. Other options are honey stinger waffles, regular waffles, cereal like Cheerios, granola bars, oatmeal, or bagels. On race day you will want to eat a pre-race meal about 2-3 hours before your race to top off your glycogen stores.
Don’t overthink your race fueling strategy
While you definitely shouldn’t ignore your race fueling strategy, it also shouldn’t be something that stresses you out. If you can figure out a plan throughout your training cycle then you won’t need to worry about how to fuel on race day. If you are struggling with your fueling it may be helpful to reach out to a Registered Dietician who can give you individualized suggestions.
Do you have a race fueling strategy that works for you?
Did it take you a long time to figure out how to fuel when you started running?
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Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
These tips are spot on, Lisa! I do well with taking a gel about 30 minutes before the start and then every 30-40 minutes. My favourite gels are the SIS because they’re easy to take without water.
I’ve never run with a handheld – I always imagine that to be somewhat cumbersome. I should try it one day!
I like the SIS gets for the same reason! I use a handheld once in awhile. Its not ideal but for shorter runs they are ok.
Fueling is something I’ve struggled with over the years because of my GI issues. Clif Gels worked well but sometimes they were hard to get down, lol. Tailwind seems to work the best for me but taking one pack an hour makes me nauseous. So you are right that it is important to practice before the big day!
It can be so tricky because even with practice sometimes what works on one day may not work on another! After my last race I learned its important to have a few different fueling options.
I carry Gu but eat a honey stinger waffle before. I fuel every 3-4 miles.
I do like SIS but too big to carry.
I also like eating a honey stinger waffle before running. I used SIS alot for marathon training last summer. Since I was wearing my hydration pack it was easy to store them in the pockets.
Developing a fueling and hydrating strategy takes practice for sure! I also prefer to drink my hydration and eat the fuel so it is easier to digest and keep track of
Having portioned gels is definitely easier so you know exactly how much fuel you are taking!
My fueling plan has changed over the years. Gu gels were perfect for me, until they weren’t, LOL The SiS gels are awesome, but hard to find locally (I have to get those online usually). I’ve been using Cliff blocks and Honey Stinger chews recently, and those work well, but they are a bit bulky to carry. It’s a challenge figuring out what DOES work and then implementing it all on race day.
It really can be tricky! I always buy my fuel online but it can be really expensive on certain sites.
I had to get some advice for my latest event because it was ultra level endurance but I learned how to fuel like an ultra runner! I had string cheese, uncrustables, soda, chips, brownies…all the good stuff. Of course I don’t do that for normal race events but now I understand why ultra runners eat a lot of crap haha. That soda probably helped give me tons of energy. At first I worried I would get sick to my stomach, but after testing it all at my longest training run a few weeks prior I realized I was good to go!
Its so interesting how ultra runners eat! I would think that practice would be so important for that so you know your stomach can handle all that food on race day.