How to Fuel a Long Run Without GI Issues or Bonking

A long run shouldn’t end in a bathroom stop or a late-race fade. The fix is simple: eat mostly carbohydrates before you head out, start fueling within the first half hour, and keep a steady drip of carbs, fluids, and electrolytes the rest of the way. Bonking—an abrupt energy crash when muscle and liver glycogen run low—hits hard and is tough to reverse once it starts, so the goal is to prevent it with timing, targets, and practice. Below you’ll find an easy, budget-aware system you can test on every long run to avoid GI distress and keep your pace steady. It’s the simple, trail-tested approach we use at Hiking Manual.

Pre-Run Meals for Long Runs: Steady Energy, No Stomach Surprises

Dial in your pre-run meal and you’ll run steadier, feel calmer, and spend less time negotiating with your stomach. Here’s the simple answer to what to eat before a long run for steady energy: choose low-fat, low-fiber, carb-forward foods; time them 1–4 hours pre-run; hydrate with fluids and electrolytes; and practice your plan in training. Use the 1–4 g/kg carbohydrate ladder (matched to hours before you start) and keep last-minute top-offs small and familiar. At Hiking Manual, we favor simple, repeatable routines you can test in training. The result is reliable energy and no stomach surprises—so you can focus on the miles, not the bathroom line.

Best Pre-Ride Breakfasts for Cyclists: What to Eat and When

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Looking for the best pre-ride breakfast for cyclists? Choose a carb-focused meal you digest well, add modest protein, and time it 1–3 hours before rolling out. Sports dietitians commonly recommend 1–4 g of carbohydrate per kilogram of bodyweight in that window, adjusted for ride length and intensity, with simpler, lower-fat/low-fiber choices as the start time approaches—see EF Education-EasyPost’s guide EF morning nutrition guide and Cycling Magazine’s overview of easy options pre-ride breakfasts.

Marathon Fueling Strategy 2026: Carbs, Hydration, and Electrolytes Explained

Fueling a marathon isn’t guesswork—it’s a plan. To run your best, you’ll match carbohydrate intake, hydration, and electrolytes to your pace, finish time, and weather. At marathon intensity, muscle and liver glycogen—the body’s carbohydrate store—can support roughly 90–120 minutes before declining, which is why in-race fueling is mandatory to avoid “hitting the wall” and to sustain steady pacing and decision-making late in the race (basic marathon nutrition) Korey Stringer Institute’s guide for first-time marathoners. This Hiking Manual guide gives you clear, numeric targets (grams of carbs per hour, ml of fluid per hour, mg of sodium per hour), practical schedules, and logistics that work on race day—and in training long runs—so your energy is predictably strong from start to finish.