Question 1

How many carbs do I need during a long run?

Accepted Answer

For runs under 90 minutes, you typically don't need carbs-water is sufficient. For 90-150 minute runs, aim for 30-45g carbs per hour (about 1-2 gels). For runs over 2.5 hours, increase to 40-60g per hour. Your gut can absorb up to 60g/hour from a single carb source, or up to 90g/hour from mixed sources (glucose + fructose).

Question 2

When should I start fueling during a long run?

Accepted Answer

Start fueling 45-60 minutes into your run, before you feel depleted. Your gut absorbs carbohydrates better when you're not already in an energy crisis. Don't wait until you're bonking-by then it's too late to recover fully.

Question 3

How much water should I drink during a long run?

Accepted Answer

Fluid needs vary by temperature and sweat rate. In cool conditions (<60°F), aim for 400-600ml per hour. In moderate temps (60-75°F), 500-750ml per hour. In hot conditions (>75°F), 600-900ml per hour. Drink to thirst as a baseline, but increase intake in heat and humidity.

Question 4

Do I need electrolytes during a long run?

Accepted Answer

For runs under 2 hours, most runners don't need extra sodium-you'll replenish with normal meals afterward. For longer runs (2+ hours), especially in heat, consider sports drinks, electrolyte tablets, or salt capsules. Signs you need more sodium: muscle cramping, excessive fatigue, or craving salty foods.

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