Should I eat during my runs?

If you follow long-distance runners on social media, you've probably seen them taking gels or munching on candies mid-run. But should you start snacking during your runs too? The answer isn't always straightforward: it depends!

When you’re running, your body relies on glycogen for energy—kind of like how your car runs on gas. For shorter runs, under an hour, your glycogen tank is typically full enough to keep you moving. But once you’re out there for over 60 minutes, that tank starts to empty, and that’s when you’ll need to refuel. Without giving your body some extra energy, you might hit the infamous and daunting “wall,” where you feel drained and can’t maintain your pace.

Just like with your car, if you're driving or running for a longer period, you’ll need to refuel. Whether it’s energy gels, chews, sports drinks, or simple snacks like applesauce or dates, finding what works for you is essential to keep that energy flowing. If you’re running for over 60 minutes, refueling every 30-45 minutes and aiming for around 40-60g of carbs per hour can make a huge difference in how you feel and how strong you finish.

Remember, everyone’s body is a bit different, so it’s all about listening to yours. Try different options on your training runs to avoid being caught off guard on race day. And keep in mind that fueling during a run can be the difference between feeling awesome or hitting that dreaded wall. So, don’t forget to FeedtheRunner in you (literally), because when your body’s fueled, there’s no limit to how far you can go!