Basic Nutrition Running Tips

Pre Workout Nutrition

It is important that you have an eating plan prior to your training runs and races. Having a small meal or snack with adequate carbs will ensure your energy needs are met during your run.

  • Don’t start on an empty tank
  • Intake 75-100 grams of carbohydrates (300-400 calories) 1 ½ - 2 hours prior to exercise
  • If you miss the snack, try 25-30 grams carbohydrate (1 gel or 1 banana) plus 8 ounces of water 30 minutes prior to workout


In exercise lasting greater than one hour, carbohydrate ingestion is necessary to maintain a sufficient concentration of blood glucose for energy production. It is recommended to ingest 30-60 grams carbohydrate/hour based on body weight of the individual. This can be achieved by taking in 1 packet of GU every 30-45 minutes with water.

  • A 200 lb. person should take it every 30 minutes
  • A 120 lb. person every 45 min

Post Workout - Let the fun begin!

After a long workout, it is important to refuel your muscles for recovery. Take in both Carbohydrates and Protein. Ideally have this meal within 30-60 minutes of finishing your work-out; this will enable the most glycogen to be stored.

- Jen McCauley - RRCA Certified Running Coach 

Fleet Feet Staff's Pics for a Half Marathon Race:

Lisa Krupp - "I eat 2 hours before run, gel at 5 and 10, strawberry banana gu."

Adrianna Hurst - " A Gel before and 1 about mile 5-6 (I like strawberry clif shot) skratch during and water at water stops"

Annie Fuller - "I eat my usual breakfast and then 1 gel (GU w/caffeine) around 45 min and another gel around 1.5 hr. And, water from water stops😊"

Jen McCauley - "20oz of nuun before race, huma gel around mile 7 (sometimes I gel 2x @ mile 5 and 10), sipping water through run"


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