Fuel to Fly: Ultimate Nutrition & Hydration Tips for Runners By Coach Alexandra
Let’s be honest—running is hard enough without feeling like a half-deflated balloon halfway through your session. Whether you’re lacing up for your first 5K or building up to a marathon, getting your nutrition and hydration right is absolutely essential. But here’s the catch: it’s not just about what you eat or drink, it’s when, how, and—most importantly—what works for YOU.
As a coach who believes in empowering runners through structured, adaptable training, I’m proud to be an ambassador for Precision Fuel & Hydration — a brand that shares my commitment to personalisation, performance, and athlete wellbeing. So let’s dive in. Hydration bottles at the ready…
🥦Pre-Run Nutrition: What to Eat Before You Lace Up
Your body is your engine, and no engine runs well without the right fuel. About 2–3 hours before a run, aim for a balanced meal with slow-release carbs (like porridge, wholegrain toast or rice), a bit of protein, and low in fat and fibre (your gut will thank you mid-run). 👉 Top tip: Don’t overdo it! You want to feel energised, not stuffed.
🍌 Quick Pre-Run Snacks for Energy and Comfort
If your run is first thing in the morning or you’ve only got 30–60 minutes, a quick snack can work wonders—think half a banana, a few dates, or a slice of toast with peanut butter. 🧪 This is one of those “test in training” moments. Some people can run on a banana, others feel like it bounces around their stomach like a space hopper. Try different options and note how your body reacts.
💧 Hydration Tips for Runners: Timing, Electrolytes & More
Staying hydrated is more than just glugging water five minutes before your run. Try to sip water throughout the day, especially in the 24 hours before a long run. For runs under 60 minutes, water is usually enough. Over an hour? Time to think electrolytes—especially in hot weather or if you’re a salty sweater (yes, that’s a thing!). 🥤 Don’t fancy sports drinks? Try electrolyte tablets, coconut water or even a pinch of salt in your water with a splash of juice
🚀 Fuelling During Long Runs: What Works and What to Avoid
For runs longer than 75–90 minutes, you’ll likely need carbs on the go to keep energy levels up. Think gels, chews, dried fruit, or homemade oat balls. The aim is around 30–60g of carbs per hour. BUT—and this is where I go full “coach voice”— Never ever try something new on race day. Your tummy needs to be just as trained as your legs. Gels can be magical or… well, let’s just say they can backfire. Dramatically. ✔️ Practice in training. ✔️ Note what sits well. ✔️ Time your fuelling and see what gives you that superhero boost.
🧂 Post-Run Nutrition and Hydration for Recovery
You’ve done the hard work—now it’s time to recover properly. Within an hour of finishing, aim for a mix of protein and carbs: a smoothie, yoghurt with fruit, or a good ol’ sandwich can do the trick. And don’t forget to keep sipping water or an electrolyte drink to replace what you’ve lost in sweat.
🎯 Final Thoughts from Coach Alexandra
You wouldn’t wear brand new shoes on race day (I hope!), so don’t sabotage your run with an unfamiliar snack, gel, or hydration plan. Your training runs are the perfect testing ground—experiment, tweak, learn. Think of it as a science experiment where you are the star subject. If you’re curious about hydration strategies or want help building a fuelling plan, I’m always happy to share insights from my work with PF&H. Their tools have helped so many of my runners feel stronger and more prepared. If you’ve got questions or want help building a plan that works for your body and goals, you know where to find me! Happy running, and remember—fuel well, hydrate smart, and train like you mean it.
Practicing what you drink and eat is so important. It is good to know what works for you, but also what does not – personally, I can’t even sip cola during a run, but I have seen people filling their water bottles with it!
Also, once you get into ultra distances practicing becomes more difficult so is a bit trial and error. Again, personal experience has shown me that what I can eat and drink changes, and recognising the stages is important. Remember though it’s what works for you!
Hi Gordon, thank you so much for sharing your experience—this is exactly the kind of real-world insight that makes the conversation around fueling so valuable. You’re absolutely right: knowing what doesn’t work is just as important as knowing what does. Cola mid-run is a perfect example—what fuels one runner might completely derail another!
And yes, once you step into ultra territory, the game changes. Trial and error becomes part of the process, and tuning into those shifting needs—especially across different stages of a long event—is key. I love how you framed it: it’s about recognising what works for you, and being flexible enough to adapt as your body’s demands evolve.
Thanks again for adding such depth to the discussion. Your comment is a great reminder that personalisation isn’t just a buzzword—it’s a survival strategy for endurance athletes!
Owen Kimber
Useful comments – and I wish I knew a perfect solution. I really struggle on long ultras… I have a very regular body clock – up at 7, breakfast, lunch sometime between 12.30 and 1.30, dinner sometime between 6 and 7. I need fuel before an event, but many ultras start before 7 and I struggle to get enough into my system beforehand. Then, by 8 in the evening, my stomach is crying out for it’s evening meal!!
Thanks for sharing that Owen. Your honesty and self-awareness are so valuable. Having a regular body clock can be both a strength and a challenge, especially with ultra starts that throw everything off rhythm. You’re absolutely not alone in this! Pre-dawn fuelling is tricky, and it’s all about finding that balance between getting enough in and not upsetting your system.
One strategy some runners find helpful is a split breakfast—something light an hour before, then a more substantial snack during the early miles. And for those evening hunger pangs, planning a post-race recovery meal that feels satisfying (and celebratory!) can make a huge difference.
You’ve got a great handle on what your body needs—now it’s just about adapting those rhythms to race day realities. Let me know if you’d like help building a fuelling timeline that works with your clock!
Really useful, thank you. Ever since marathon training I find it hard to look at gels! But, I do need to find one I can stomach, or a suitable replacement fuel.
Thanks so much, Abi—I hear this from so many runners, and you’re definitely not alone! Marathon training can leave a lasting impression on how we feel about certain fuels, especially gels. The good news is there are so many alternatives now—from chews and drink mixes to real-food options like dates, rice cakes, or even baby food pouches.
It’s all about finding something that feels kind to your stomach and gives you the energy you need. If you’d like, I can help you explore a few options that match your training style and taste preferences. You deserve fuel that supports your goals and feels good going down!
''I am in competition with no one. I have no desire to play the game of being better than anyone. I simply want to be a better person than I was yesterday''
6 responses to “Fuel to Fly: Ultimate Nutrition & Hydration Tips for Runners”
Practicing what you drink and eat is so important. It is good to know what works for you, but also what does not – personally, I can’t even sip cola during a run, but I have seen people filling their water bottles with it!
Also, once you get into ultra distances practicing becomes more difficult so is a bit trial and error. Again, personal experience has shown me that what I can eat and drink changes, and recognising the stages is important. Remember though it’s what works for you!
Hi Gordon, thank you so much for sharing your experience—this is exactly the kind of real-world insight that makes the conversation around fueling so valuable. You’re absolutely right: knowing what doesn’t work is just as important as knowing what does. Cola mid-run is a perfect example—what fuels one runner might completely derail another!
And yes, once you step into ultra territory, the game changes. Trial and error becomes part of the process, and tuning into those shifting needs—especially across different stages of a long event—is key. I love how you framed it: it’s about recognising what works for you, and being flexible enough to adapt as your body’s demands evolve.
Thanks again for adding such depth to the discussion. Your comment is a great reminder that personalisation isn’t just a buzzword—it’s a survival strategy for endurance athletes!
Useful comments – and I wish I knew a perfect solution. I really struggle on long ultras… I have a very regular body clock – up at 7, breakfast, lunch sometime between 12.30 and 1.30, dinner sometime between 6 and 7. I need fuel before an event, but many ultras start before 7 and I struggle to get enough into my system beforehand. Then, by 8 in the evening, my stomach is crying out for it’s evening meal!!
Thanks for sharing that Owen. Your honesty and self-awareness are so valuable. Having a regular body clock can be both a strength and a challenge, especially with ultra starts that throw everything off rhythm. You’re absolutely not alone in this! Pre-dawn fuelling is tricky, and it’s all about finding that balance between getting enough in and not upsetting your system.
One strategy some runners find helpful is a split breakfast—something light an hour before, then a more substantial snack during the early miles. And for those evening hunger pangs, planning a post-race recovery meal that feels satisfying (and celebratory!) can make a huge difference.
You’ve got a great handle on what your body needs—now it’s just about adapting those rhythms to race day realities. Let me know if you’d like help building a fuelling timeline that works with your clock!
Really useful, thank you. Ever since marathon training I find it hard to look at gels! But, I do need to find one I can stomach, or a suitable replacement fuel.
Thanks so much, Abi—I hear this from so many runners, and you’re definitely not alone! Marathon training can leave a lasting impression on how we feel about certain fuels, especially gels. The good news is there are so many alternatives now—from chews and drink mixes to real-food options like dates, rice cakes, or even baby food pouches.
It’s all about finding something that feels kind to your stomach and gives you the energy you need. If you’d like, I can help you explore a few options that match your training style and taste preferences. You deserve fuel that supports your goals and feels good going down!