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.

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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.