"You don’t rise to the level of your goals. You fall to the level of your systems." – James Clear

Let’s talk about one of the biggest sabotages in endurance sports: your stomach.

You can train like a beast for weeks — dial in your long runs, nail your paces, crush your lifts — but if your gut starts throwing a tantrum on race day (or during that key 90-minute run), it’s game over. Walk breaks, bathroom stops, cramps that feel like you’re being stabbed in the side… sound familiar?

Here’s the good news: what you eat and drink during long runs doesn’t have to be a mystery. And it shouldn’t feel like a gamble every time you lace up. When done right, fueling can literally be the thing that lets you run faster, longer, and with less effort.

Let’s break it all down so you can stop surviving long runs and start dominating them.

First: What Counts as a “Long Run”?

For most hybrid athletes, anything over 60 minutes of continuous running deserves at least some fueling consideration.

If you’re going 75–120+ minutes — especially in the heat or at a hard pace — you better believe your body is burning through carbs, salt, and water faster than you think. And if you’re training for OCRs, Spartan, HYROX, or any hybrid race, your runs are often paired with other movements — so that recovery window really matters.

The Main Problem: Gut Bombing

If you’ve ever felt bloated, nauseous, cramped, or like you might need to duck into the woods mid-run, you’ve experienced what runners affectionately call “GI distress.”

The culprit? Usually:

• Eating too much, too late before the run

• Taking in sugar-heavy fuel too fast

• Not enough water (or way too much)

• Forgetting about electrolytes

• Zero practice with fuel during training

We’re going to fix all of that right now.

Pre-Run Fueling: The 2–3 Hour Rule

If you’re heading out for a long run, eat a meal 2–3 hours beforehand. Your goal is to top off your glycogen stores (aka stored carbs), not load up like it’s Thanksgiving dinner.

Good options:

• Oatmeal + banana + peanut butter

• Bagel + scrambled eggs + fruit

• Rice + ground turkey + avocado

Keep fiber low, protein moderate, and carbs high. Hydrate early with water and some electrolytes if it’s hot out.

If you only have 30–60 minutes?
Go with a light snack:

• Banana

• Applesauce pouch

• Sports drink or gel

• Toast with a bit of honey

This gives you quick energy without asking your stomach to digest a full meal while you’re mid-run.

During the Run: Fuel Every 30–45 Minutes

Once your run crosses that 60-minute mark, your body starts to burn through stored carbs. You need to replenish or you’ll bonk — hard.

The Gold Standard:

• 30–60g of carbs per hour

• 500–1000mg of sodium per hour

• 4–8 oz of water every 15–20 minutes

This could look like:

• 1 gel + water every 45 minutes

• Electrolyte drink + a banana mid-run

• Dried fruit + salt caps

• Sports gummies + sips of water

You’ll need to train your gut to tolerate fuel. Start small, try different brands (some are way easier on the stomach than others), and never try something new on race day.

Bonus tip: Gels are great, but they require water. If you take them without water, they can sit in your stomach like glue. That’s a no-go.

Post-Run Recovery: Refuel Immediately

After your long run, your body’s a sponge. This is the golden window to start repairing muscles, replenishing glycogen, and rehydrating.

Aim to eat within 30–60 minutes:

• 3:1 carb-to-protein ratio

• Hydration with electrolytes

• Real food if possible (but shakes work in a pinch)

Examples:

• Smoothie with banana, whey protein, and almond milk

• Rice + eggs + avocado

• Chocolate milk + fruit + handful of pretzels

This helps reduce soreness, bounce back quicker, and be ready for your next workout.

Hydration: Don’t Just Chug Water

Water’s great, but water alone won’t cut it for long efforts. You’re sweating out sodium and other electrolytes — if you don’t replace them, expect cramping, dizziness, and gut upset.

Look for:

• Sodium: at least 250–500mg per serving

• Potassium, magnesium, calcium (bonus if they’re included)

Brands like LMNT, Nuun, Skratch, and Liquid IV are solid. Mix them into your water before or during the run depending on length and heat.

Final Tips to Protect Your Gut (and Your Pace)

1. Practice what you plan to race with.
   Fueling is a skill. Train it.

2. Start fueling early in the run.
   Don’t wait until you feel tired or hungry — it’s too late.

3. Keep it simple.
   One source of carbs every 30–45 minutes is better than loading up once an hour.

4. Avoid too much fiber or fat pre-run.
   Save the leafy greens and peanut butter feast for later.

5. Stay consistent.
   If you fuel well week after week, your gut adapts. And that means better runs, fewer surprises, and more PRs.

TL;DR

Fueling your long runs isn’t just about calories — it’s about strategy.

Dial in your carbs, sodium, and water. Eat before you’re starving. Train your gut, just like you train your legs. And remember: the smoother your stomach, the stronger your stride.

Whether you’re training for a Spartan Beast, a hybrid half-marathon with burpees thrown in, or just trying to finish a long run without cramping or crashing — fueling smart is your secret weapon.