Fuelling during a run

Under about 75 minutes you don’t need to eat while running; beyond that, carbohydrate helps you hold your pace and avoid hitting the wall.

• Up to 2.5 hours: 30 to 60 g of carbohydrate per hour.
• Beyond 2.5 hours: 60 to 90 g per hour if your gut is trained, using glucose-fructose products.
• A gel usually holds 20 to 30 g: take the first after 30 to 45 minutes, then one every 30 to 45 minutes, with a few sips of water.
• Alternatives: sports drink, chews, dried fruit, a banana.
• Train your gut: practise your race fuelling on long runs, building up gradually.

Never try a new gel or drink on race day.