What to Eat and Drink While Running Any Distance

Fueling is one of the most misunderstood parts of running. Some runners are told they need gels for everything. Others are told water is always enough. Many only start thinking about fuel after a run goes sideways—low energy, dizziness, stomach cramps, or the familiar feeling of “bonking.”

At Microcosm Coaching, we don’t see fueling as a set of rules to follow. We see it as a skill—one that develops over time through practice, curiosity, and honest reflection. What you eat and drink while running should support your body, your goals, and your life, not create anxiety or confusion.

This guide breaks down what to eat and drink during runs of any length, from short easy days to long runs, marathons, and ultra-distance efforts. It’s designed to help you build confidence, avoid common pitfalls, and feel steady and supported—no matter how long you’re out there.

The Big Picture: Fuel, Fluids, and Balance

When you run, your body is managing three primary needs at the same time:

• Energy, mainly from carbohydrates
• Hydration, from fluids
• Electrolyte balance, especially sodium

Carbohydrates fuel your muscles and brain. Fluids replace sweat losses and support circulation. Electrolytes help your body absorb and use those fluids effectively.

The longer or harder you run, the more important these systems become. But fueling isn’t about hitting exact numbers or copying someone else’s routine. It’s about maintaining steady energy, protecting your stomach, and finishing your run feeling like you managed your effort well.

One of the biggest shifts we encourage at Microcosm is thinking about fueling by time and intensity, not distance. A relaxed 45-minute jog is very different from a hard 45-minute workout—even if both cover the same mileage.

Runs Under 60 Minutes: Keep It Simple

For most runners, easy runs under an hour don’t require mid-run fuel.

If you’ve eaten normally within the past few hours, your body usually has enough stored energy to support these efforts without any extra intake. Many runners overcomplicate short runs by carrying fuel they don’t actually need.

That said, there are situations where a small amount of fuel before the run can make a noticeable difference.

When a Pre-Run Snack Can Help

• Early-morning runs
• Hard workouts or intervals
• Runs done fasted that leave you feeling lightheaded or flat

In these cases, simple carb-focused foods work best. The goal isn’t to feel full—it’s to give your body a little readily available energy.

What to Drink

• Plain water is usually sufficient
• Take small sips if it’s hot or humid
• Electrolytes may help if you sweat heavily, but they’re optional

Short runs should feel uncomplicated. If fueling becomes stressful at this length, it’s often a sign you’re trying to solve a problem that doesn’t exist yet.

Runs of 60–90 Minutes: When Fueling Starts to Matter

Once runs extend beyond about an hour, energy availability becomes more important—especially if the run includes hills, tempo work, or steady effort.

This is often the first point where runners notice that eating during the run improves how they feel late in the session and afterward.

A Helpful Starting Point

• Around 30 grams of carbohydrates per hour

This doesn’t need to happen all at once. In fact, most runners feel better spreading intake out in smaller doses.

Common Fuel Options

• Gels or chews
• Drink mixes
• Applesauce pouches
• Bananas
• Dates or raisins

Low-fiber, low-fat options are generally easier on the stomach while running. Fiber, fat, and protein slow digestion and can increase the risk of GI distress when blood flow is redirected to working muscles.

Hydration

• Begin sipping fluids regularly
• Water may be enough in cool conditions
• Light electrolytes often improve comfort in heat

This phase is about learning. You’re teaching your gut how to accept fuel while moving, and you’re discovering what textures, flavors, and timing work best for you.

Runs of 90 Minutes to 3 Hours: Long-Run Fueling

At this duration, fueling becomes part of the training itself—not just something to “get through.”

Without consistent intake, glycogen stores drop and energy dips. That’s when runners experience heavy legs, brain fog, mood swings, and the feeling that the run suddenly got much harder for no clear reason.

Fueling Guidelines

• 60–90 grams of carbohydrates per hour
• Smaller doses every 15–30 minutes
• Prioritize consistency over precision

Waiting too long and then trying to “catch up” with a large dose is one of the most common causes of nausea and stomach cramping.

Food Choices

Many runners rotate through:

• Gels, chews, or drink mix
• Soft bars
• Fruit
• Simple carb-based snacks

Some runners prefer liquid calories because they’re easier to digest. Others want something to chew for mental satisfaction. Both approaches are valid.

Hydration & Electrolytes

• Drink steadily based on thirst and conditions
• Electrolytes help maintain fluid balance
• Sodium needs vary widely between athletes

At Microcosm, we often encourage runners to pay attention to how they feel during the last third of long runs. That’s where fueling habits—or mistakes—tend to show up most clearly.

Runs Over 3 Hours: Ultras and Big Days

Very long runs change the equation.

Fueling becomes both physical and psychological. Appetite fluctuates. Sweet flavors lose their appeal. Energy demands increase, but the gut may resist intake.

Carbohydrates

• Many runners gradually work toward 60–90 grams per hour if tolerated
• This requires deliberate gut training
• Increasing intake too quickly often backfires

Flavor and Texture Variety

Variety helps combat flavor fatigue:

• Sweet and savory options
• Different textures
• Alternating liquids and solids

When Fat or Protein Can Help

Small amounts can improve satiety and mental comfort:

• Nut butter
• Crackers
• Simple sandwich bites

These foods aren’t meant to replace carbs—they help make very long efforts more manageable.

Hydration logistics also matter more here. Knowing where you’ll refill, what you’ll carry, and how you’ll adjust based on conditions removes mental stress and preserves energy.

Hydration Basics for Any Distance

Hydration advice is often extreme. The reality is simpler.

Key Principles

• Start runs generally hydrated
• Take small, regular sips
• Avoid both dehydration and overhydration

Hydration needs depend on:

• Temperature and humidity
• Altitude
• Body size
• Sweat rate

Electrolytes

Electrolytes become increasingly important as runs get longer or hotter. Sodium, in particular, supports fluid absorption and helps prevent dilution of blood sodium levels when drinking larger volumes.

Hydration is something you learn through experience—not something you need to perfect immediately.

Common Fueling Mistakes Runners Make

Many fueling issues come from timing, not lack of effort.

Common patterns include:

• Waiting too long to eat, then overdoing it
• Trying new foods or drinks on race day
• Eating high-fiber or high-fat foods mid-run
• Relying only on water for long, hot efforts
• Copying someone else’s fueling plan

Fueling is individual. What works beautifully for one runner may feel awful for another—and that’s completely normal.

How to Practice Fueling in Training

Fueling should be practiced long before race day.

Best Practices

• Test fueling during long runs
• Change one variable at a time
• Keep simple notes on energy and stomach response
• Start experimenting early in the training cycle

If higher carb intake is needed, train your gut gradually. Like endurance, digestion adapts with consistent exposure.

Microcosm’s Human-First Fueling Philosophy

Fueling doesn’t exist in isolation.

Sleep, stress, hormones, training load, and emotional state all influence how your body responds to food and fluids. Our coaches help athletes align fueling strategies with the entire picture—not just workouts.

We prioritize:

• Comfort over perfection
• Consistency over extremes
• Feedback over rigid rules

When fueling works, it becomes almost invisible—it simply supports your running instead of distracting from it.

A Simple Starting Guide by Run Duration

Use this as a starting framework, not a rulebook:

• Under 60 minutes: No mid-run fuel for most runners
• 60–90 minutes: ~30 g carbs per hour + fluids
• 90 minutes–3 hours: 30–60 g carbs per hour + electrolytes
• 3+ hours: Gradually increase carbs, mix sweet and savory, plan hydration

Your body’s feedback always comes first.

FAQs

How many carbs per hour should I take?

Most runners do well with 30–60 g per hour for runs over an hour. Very long runs may require more if tolerated.

How much should I drink?

Many runners land between 12–28 oz per hour, adjusted for heat and sweat rate.

Do I need electrolytes every run?

Not always. They’re most useful on longer runs, in heat, or if you sweat heavily.

Is running fasted okay?

For short, easy runs, yes. For longer or harder sessions, a small carb snack often improves comfort.

Are gels better than real food?

Neither is universally better. Many runners use a mix based on preference and tolerance.

The Takeaway

What you eat and drink while running doesn’t need to be complicated—but it does need to be personal.

Fueling should support your body, protect your energy, and allow you to enjoy the process. With practice and curiosity, it becomes second nature.

At Microcosm Coaching, we help athletes build fueling strategies that fit their training, their life, and their long-term goals—so they can keep showing up, run after run, feeling strong and supported.