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    • Fueling on the Run: A Beginners Guide

    One of the most common questions we get from new runners is:
    “Do I need to eat or drink anything during my run?”

    The short answer: It depends on how long you're running.

    The longer answer: It depends on how long you're running and the intensity of your run, the elements, and your individuality as a runner. 
    This is a starting point guide for beginners. As you begin to fuel as you run, you'll learn more about what your body needs and when. Let’s break it down so you can feel confident and strong every time you lace up your shoes!

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    When Do You Need to Fuel During a Run?

    (Remember, these are general, beginner guidelines)

    If your run is:
    - Under 60 minutes You dont need to fuel during the run. Just stay hydrated before and after.
    - 60 to 90 minutes Consider bringing a small fuel source, especially if you're just starting out or it's hot/hilly.
    - Over 90 minutes You should bring fuel. Your body will need a boost to keep your energy up and avoid hitting "the wall."

    Hydration Round-Up
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    What Should You Fuel With?

    Stick to easy-to-digest carbohydrates that your body can quickly absorb:
    - Energy gels (like GU, Huma, or Maurten)
    - Chews (like Clif Bloks or Honey Stinger)
    - Sports drinks (like Gatorade, Nuun Endurance, or Tailwind)

    Real food options (banana slices, dates, or pretzels great for slower-paced long runs)

    Pro Tip: Try different options during training, not on race day, to see what works best for your stomach.

    Nutrition at Run Away Shoes
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    How Often Should You Fuel?

    If your run is 90+ minutes:
    - Start fueling around 3045 minutes in
    - Continue every 30 to 45 minutes
    - Aim for 30 to 60 grams of carbohydrates per hour (check the label on your gel or chew pack)

    And don't forget: chase gels with water to help absorb them and avoid tummy trouble.

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    What About Fluids?

    Hydration is just as important especially in warmer months.
    Bring water or a sports drink if:
    - Its hot or humid
    - Youre running more than 45 minutes
    - Youre a heavy sweater

    Handheld bottles, belts, and hydration vests are all great options we carry in-store if you're not sure where to start.

    Hydration at Run Away Shoes

    Final Thoughts

    Fueling might feel overwhelming at first, but like everything in running, it gets easier with practice. Start simple, listen to your body, and remember:

    Short run? No fuel needed. Hot & humid? Bring water.
    Long run? Bring carbs + water.
    Don’t try anything new on race day!

     
     

     

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