Eat, Run, Recover: A Runner’s Race Week Fuel Plan
You’ve put in the miles, you’ve tested your gels and snacks on your long training runs (gold stars all round), and now it’s simply about giving your body the right support to carry you confidently to the finish line. And if there’s one universal truth in running, it’s this: what works brilliantly for one runner may fill another with instant regret. So, let’s break down fuelling and hydration in a way that helps you fine-tune what works best for you.
Understanding your energy stores
Your body can store enough glycogen for roughly 90 minutes of moderate-to-high intensity running. Since a half marathon or marathon usually pushes beyond that, you need to start fuelling before you hit empty. Waiting until you feel low on energy is like waiting for your phone to hit 1% before finding a charger. Stressful, unnecessary, and it usually ends badly!
Most endurance research recommends 60-90g of carbohydrate per hour for efforts lasting longer than 90 minutes. Many runners begin at the lower end (around 60g) because it’s gentler on the stomach.
Fuel during the race
Where your carbs come from is entirely personal. We’re lucky to have plenty of options including gels, real food, or powdered endurance fuels to mix with water.
But a very important reminder: Nothing new on race day! Anything new on the course risks upsetting your stomach, and no one wants that kind of surprise mid-race. Stick to the fuelling plan you’ve already tested during training.
When to start fuelling
Begin fuelling around 45-60 minutes into the race, before your glycogen levels start to drop, and continue roughly every 30 minutes. If you’re using gels, try to take them over a few minutes rather than all at once. This helps your body absorb the energy more effectively and reduces the risk of stomach upset.
Carb Loading (2-3 days before race day)
Here’s your opportunity to live your best pasta life - within reason!
The Goal
Increase your carbohydrate intake to fully top up glycogen stores in your muscles and liver. This does not require an all-you-can-eat buffet approach: a steady increase over a few days is ideal.
How much?
For a half marathon aim for 5-7g of carbohydrate per kg of bodyweight in the days leading up to the race. (This increases to 8-12g/kg for a full marathon).
What should your plate look like?
50% carbohydrates, 25% lean protein, 25% veg (lower fibre is best)
Lower fibre, lower fat, and simpler meals help keep your digestive system calm.
Best carb sources
Think simple carbohydrates. Potatoes, rice, pasta, oats, bread/bagels and low-fibre cereals. This may be the only time you’ll ever hear me recommend white bread and pasta! These contain less fibre and are ideal for carb loading.
Sports drinks like Lucozade Sport or sugary fizzy drinks (not sugar-free versions) can help boost your intake if you struggle to eat the volume of carbohydrates required.
Easy carbohydrate counts
Over the years, I’ve carb loaded many times and some of my go-to, tried-and-tested carb sources are the following. (Always check labels, because some foods may surprise you)
Baby food pouch (applesauce) - 17g, Hot chocolate - 22g, Shreddies with oat milk - 50g, Cooked pasta (120g) - 31g, White rice (1 cup) - 28g, 2 slices white bread - 50g, Crumpet - 18g, Porridge - 42g, Banana - 23g, Dates - 5g each (high in fibre so limit these), Appletiser -28g.
Hydration during carb load
Aim for 2-3 litres of fluid per day. Electrolytes are optional, but very helpful for heavy sweaters.
Post-Race fuel
You’ve crossed the finish line. You’ve collected your medal. Now your muscles are primed for recovery! Time to feed them properly.
The Magic Ratio Aim for a 3:1 ratio of carbohydrates to protein soon after finishing.
Why? Carbs refill glycogen stores. Protein repairs muscle. Together they reduce soreness and speed recovery.
Quick, easy options (within 30-60 minutes)
Chocolate milk, Protein shake and fruit, Banana and nut butter, Smoothie, Protein bar.
Sip water gradually rather than gulping, too much too fast can leave you feeling more bloated than refreshed.
Your first meal (within 1-4 hours)
Go for complex carbs, lean protein and vegetables:
Chicken, brown rice & veg, Salmon and sweet potato, Lean beef chilli and brown rice, Mild bean burrito (anything too spicy could be risky!), Tofu and sticky rice.
You’ve trained, you’ve practised your fuelling, and you know what your stomach likes (and very much dislikes). Now, stick to the familiar, trust your training, and enjoy your race. You’re ready!