Race Day Ready: Practice Your Fuel Plan Now

How to Train Your Gut, Fuel Your Muscles, and Build a Plan That Works

Your long runs are your chance to test and train your body for a fueling strategy for race day. Treat the long run like a dress rehearsal for race day: every sip, chew, and/or gel should be intentional and practiced so there are no surprises during the race. 

Why Practice Fueling During Long Runs?

Fueling on the run is about sustaining energy,  it’s about training your digestive system and building tolerance. Your gut will need practice to optimally absorb the nutrition in your body. This is just are important as training legs and lungs for longer distances. 

Not fueling properly can lead to:

• Hitting the wall early
• Brain fog and irritability
• Muscle fatigue and cramps
• GI issues if you try something new or have not used any nutrition prior to your race day
• Longer recovery post-run

Training Run Fueling Strategies

The most effective fueling strategies involve starting about 45-60 minutes into a longer run.
By the time fatigue hits, your glycogen stores are already depleted, and it will be more difficult to bounce back!

• Aim to take in fuel every 30-45 minutes after the first hour.
• More precise timing will depend on your own body’s ability to utilize and tolerate the nutrition.  
• This keeps energy levels steady and avoids a sharp drop in performance later in the run.

How Much Fuel Do You Need?

Most runners will need 30-60 grams per hour. As you build your mileage, you may need up to 75 grams/hour. 

This could look like:

• One energy gel every 30–45 minutes
• A few of chews or 1–2 blocks
• Sports drink (check label for carbs per serving)
• Some athletes have good experiences with dried fruit, or small bites of banana
  
  

Because there are many different fueling options, and individual tolerance to textures, flavors, or ingredients can vary, it’s essential to sample and practice your nutrition choices during the training runs. This helps your body adapt and ensures your fueling plan is both practical and comfortable on race day.

Don’t Forget Electrolytes

Especially on hot or humid days, electrolyte replacement is key.

• Use sports drinks, electrolyte tablets, or salt capsules
• Sodium helps your body retain fluids and avoid cramping
• Start sipping electrolytes around the same time you start fueling

Track what works and how your body feels, especially in different weather conditions. 

Build Your Personal Fueling Plan

After each long run, reflect and take note on: 

• What fuel did you use and how often?
• Did your energy stay consistent?
• Any stomach upset, dry mouth, or side cramps?
• What would you change next time?

Keep a simple log and look for patterns. Your fueling plan should be just as rehearsed as all other elements in your training plan. 

Additional Tips: 

Never take in a high carbohydrates drink with a chew or gel. Spread those two fueling items apart. For example, when you ingest a gel, do not immediately follow it with Gatorade, drink water. 

Use your long runs to eliminate trial-and-error later. That means:

• Stick with what works
• Avoid trying new products close to race day
• Repeat your plan often enough that it feels second nature

Your long run is your dress rehearsal. The more you practice now, the smoother race day will go.

Running the Chicago Marathon? Here is what is on the on Course:

If you're racing the Bank of America Chicago Marathon, the on-course fueling will include:

• Gatorade Endurance Formula at every aid station: Formulated with a higher electrolyte concentration than standard sports drinks, it supports hydration and cramp prevention over long distances. Practice with this product in training to ensure it agrees with you. Gatorade Endurance

• Maurten Gel 100 is an innovative fuel source that utilizes “hydrogel technology”, encapsulating carbohydrates to ease digestion and allow for greater intake with fewer stomach issues. Using Maurten products during training helps your gut adapt, so you're ready to take in more carbs when it matters most. Maurten

Final Thoughts

As you prepare for race day, remember that your fueling strategy is just as critical as your pace, mileage, and recovery. Practicing what, when, and how you fuel during long runs gives your gut the training it needs and your mind the confidence to execute on race day. The more dialed-in your fueling plan becomes through consistent practice, the less likely you are to hit unexpected roadblocks mid-race. So treat every long run like a rehearsal—test your products, fine-tune your timing, and take detailed notes. A well-trained gut can be the difference between simply finishing your race and finishing strong.