Go the Distance: 5 Essential Tips for Fuelling Your Long Run

The Sunday long run is the romantic yet gruelling cornerstone of every endurance training plan. These hours on the road or trail are both a test of will and the building blocks that transform your physiology – regardless of whether you’re deep into marathon prep or working up to your first 10k. 

However, while building mileage is a physical challenge, it is often a nutritional failure that brings runners to a halt.

It’s all very familiar to us here at OTE Sports. We’ve all been there: the legs feel heavy, the pace drops and the mental fog sets in. This is what we know as “hitting the wall”, and it is almost always caused by glycogen depletion. 

So, how do we avoid that? It requires more than willpower, for sure. You’ll need a strategy that treats your nutrition with the same care as your training zones – which we’ve outlined in this guide. 

Read on for essential long-distance running tips, a breakdown of the best foods to eat for long-distance running, and a foolproof blueprint on how to fuel for a long run to ensure you finish every mile feeling strong.

ESSENTIAL LONG DISTANCE RUNNING TIPS FOR YOUR BEST RUN YET

Before we look at what goes into your stomach, we need to look at how you move. Even the best nutrition plan cannot save you if you overcook the first three miles.

Here are some important tips:

• Master the Conversational Pace: The primary goal of a long slow distance (LSD) run is aerobic adaptation. You should be running at a "conversational pace” – meaning you can speak in full sentences without gasping for air. If you can’t talk, you’re running too fast for your aerobic system to keep up.
• Prioritise Time-on-Feet: In the early stages of training, don’t obsess over distance. Focus on the duration of the run. Three hours of moving is a specific stressor that teaches your body to mobilise fat stores and strengthens your connective tissues.
• Plan Your Route Around Hydration: Don't leave your fluids to chance. Plan a route that loops back to your car, a water fountain or a shop where you can top up your bottles.

THE PRE-RUN MEAL: BEST FOODS TO EAT FOR LONG DISTANCE RUNNING

Your pre-run meal is all about topping up your liver glycogen stores after a night of fasting. This means choosing foods that are high in carbohydrates, moderate in protein and low in fibre and fat to minimise the risk of GI distress – those are the best foods to eat for long-distance running.

On that note, aim to eat 2 to 3 hours before you step out the door. Some expert-approved options include:

• Porridge or Oatmeal: A classic for a reason. Top with a banana or honey for extra simple sugars.
• White Bagel or Toast with Jam: Easy to digest and provides a quick spike in blood glucose.
• Bananas: High in potassium and easy on the stomach.

Avoid heavy fats like bacon or high-fibre cereals right before a run, as these sit in the stomach and can lead to "runner’s trots" or cramping when the blood is diverted to your working muscles.

HOW TO FUEL FOR A LONG RUN: THE 90-MINUTE RULE

The most common question we hear is: how to fuel for a long run if I'm not racing? Well, the "Golden Rule" of endurance is the 90-minute threshold. Your body generally stores enough glycogen for about 75 to 90 minutes of exercise. Beyond that, you are running on empty.

To avoid landing on “E”, you must start fuelling early – long before you feel hungry or tired:

• The Target: Aim for 30g to 60g of carbohydrates per hour for any run lasting over 90 minutes.
• The Strategy: Start taking on fuel 30 to 45 minutes into your run. This ensures a steady stream of glucose is entering your bloodstream, preserving your precious muscle glycogen for the final miles.
• Training the Gut: Use your long runs to train your gut. Your digestive system is a muscle, and it needs to learn how to process carbohydrates while bouncing and under stress. Never try a new fuelling strategy on race day that you haven't perfected on a Sunday morning.

ON-THE-MOVE FUEL: WHOLE FOODS VS. SPORTS NUTRITION

While some runners prefer foods like dates or jam sandwiches, these can be difficult to chew and swallow when your breathing rate increases. This is where specialised sports nutrition becomes an essential tool for the endurance athlete.

Energy Gels are designed to provide a concentrated hit of carbohydrates (usually a mix of maltodextrin and fructose) that requires minimal digestion. 

For those who prefer a steady intake, Energy Drinks allow you to fuel and hydrate simultaneously. If you find gels too syrupy, Energy Chews offer a middle ground with a more solid texture that still dissolves quickly.