If your long runs start strong but fall apart in the final miles, the issue often isn't fitness — it's fuel. The good news: fueling well is a skill you can practice, and it doesn't need to be complicated.
Start topped up
What you eat in the hours before a long run sets the tone. Aim for a familiar, carbohydrate-rich meal two to three hours before you head out, and keep it lower in fat and fibre so it sits comfortably. A smaller snack 30–60 minutes before can help if you're running first thing in the morning.
Fuel early, fuel often
Waiting until you feel low is waiting too long. For runs longer than about 75 minutes, begin taking in carbohydrate within the first half hour and keep a steady rhythm from there — roughly every 20 to 30 minutes. Gels, chews, sports drink, or real food all work; the best choice is the one your stomach tolerates.
Practice it like a workout
Your gut is trainable. Rehearse your race-day fueling on your long training runs so that nothing on race day is a surprise. Note what you took, when, and how you felt — those notes become your personalized plan.
Fueling is deeply individual, and there's no single right answer for every runner. If you'd like help building a strategy that fits your body, your training, and your goals, book a free 20-minute call — I'd love to help.