Whether you’re chasing a PB or just getting through your weekend long run, how you fuel can make or break your performance. While most runners focus on pace and mileage, nutrition is the third pillar and mistakes here can lead to sluggish legs, digestive issues, or early fatigue. Let’s look at 5 fuelling mistakes runners commonly make and how to avoid them.
1. Eating High Fibre Foods Right Before a Run
Whole grains, legumes, and fibrous vegetables are great for overall health but not right before you hit the pavement. High fibre foods take longer to digest and can lead to bloating, gas, and even emergency toilet stops mid-run.
Instead focus on low fibre, easily digestible carbs 2 to 3 hours before your run. Think white toast with banana, a rice cake with honey, or a plain bagel.
2. Skipping Carbs Before Shorter Runs
Many runners assume they only need to fuel before long distances. But even a 30 to 60 minute session at moderate to high intensity uses glycogen your body’s main fuel source.
Instead include a small carb rich snack 30 to 60 minutes before a run. A half banana, a slice of white bread with jam, or an isotonic gel can top off your tank.
3. Not Caffeinating
Caffeine is a proven performance booster and one of the most studied and most used ergogenic aid in professional sport. Opt for caffeine from a natural source like coffee or green tea extract. FUELR Caffeinated gel packs 200mg of natural caffeine derived from green tea extract. Learn more here.
4. Under Fuelling on Long Runs
If you wait until you’re tired to take a gel, you’ve waited too long. Without consistent carb intake, glycogen stores run low leading to hitting the wall.
Instead for runs over 60 minutes aim for 1 to 3 gels per hour depending on your intensity and body size. Our FUELR Isotonic Gels make it simple take one every 6 to 7 kilometres.
5. Trying Something New on Race Day
A big mistake is testing new foods, drinks, or gels on race day. Your gut needs time to adjust even to good fuel.
Instead use your training to practice your race day nutrition. Try different gel types, timings, and quantities to find what works best for you. Nailing your fuelling strategy is just as important as your mileage or pace work. With a bit of planning and practice, you can avoid these common mistakes and perform at your best.
Want to feel the difference for yourself? Check out our full range of performance gels formulated for endurance, easy to carry, and no sticky mess.
Ready to fuel your run? → Explore the gel range.
