So you’ve signed up for a race. Training is going well - but you’ve realised you probably need to understand this fuelling thing if you want to keep progressing and avoid injury.
Here’s a simple way to get started:
Avoid running fasted. If you train in the morning, get some carbs first. This helps blood sugar, hormones, and switches your body into performance mode. Fuel any session 45 minutes or longer. Practice race-day fuelling in training (the more times, the better).
When it comes to fueling during runs, it helps to think in carbs per hour.
Current guidelines suggest up to 90g of carbs per hour during races and very hard sessions. That’s roughly 3 SAPs per hour (about one every 17 minutes). Not everyone needs that much, though. For most runners, 50–75g of carbs per hour (2–3 SAPs) works perfectly. Let’s break it down by the type of run
HOW TO FUEL YOUR LONG RUN
The cornerstone of your week(end). Long runs demand fuel - and they’re your best opportunity to practice race-day fuelling. Easy long runs (LSD): 1 SAP every 30–40 minutes. Harder long runs (progressive, race pace): 1 SAP every 20–30 minutes. Treat these as rehearsal for race day.
HOW TO FUEL YOUR INTERVALS
These sessions are shorter (45-60 minutes) but high intensity. Take 1 SAP halfway through as a boost to get through the sets. It makes a bigger difference than you think.
HOW TO FUEL YOUR THRESHOLD WORKSOUTS
These are tough, controlled efforts around race pace - and they only work if you’re fuelled properly. We suggest 1 SAP every 20–25 minutes.
You’ll feel the difference in both quality and recovery.
HOW TO FUEL YOUR EASY RUNS
The reward after hard sessions - but they still need fuel.
Under 45 minutes: optional. 45-60 min: bring 1 SAP and take it halfway. 60-90 min: bring 2 SAP and take every 30 min. Early morning easy runs: 1 SAP pre-run works as a simple breakfast. Easy doesn’t mean unfuelled.
Race day is the celebration of all the work you put in leading up to the day. In order to make progress and not get injured during the training, you need to give your body fuel. We hope this guide helps you fuel your training.