Race Fueling 101: How to Make a Plan & Practice It

Whether you’re training for a half marathon, marathon, or an ultra, having a solid race fueling plan can make or break your performance. The right nutrition strategy keeps your energy steady, prevents bonking, and helps you finish strong. But just like pacing, fueling needs to be practiced—race day is not the time to wing it or try something new. 

Here’s how to create a fueling plan and test it in training so you can run your best race.

1. Know Your Needs

Your body burns glycogen (stored carbohydrates) for fuel, and during long races (especially over 90 minutes), you need to replenish it to keep going strong. Most runners should aim for:

✅ 30-60 grams of carbohydrates per hour for races up to a marathon

✅ 60-90+ grams per hour for marathons/ultramarathons

✅ Hydration & electrolytes to replace sweat losses and prevent cramping

This typically translates to gels, chews, sports drinks, or real food like bananas or pretzels, depending on what works for you.

2. Make a Personalized Plan

Your fueling plan should be based on:

✅ Race distance & pace – Faster paces may need more frequent fueling.

✅ Course profile – Plan fuel around hills, aid stations, or challenging sections.

✅ Stomach tolerance – Some runners do better with liquid calories; others prefer solid fuel.

A basic half marathon plan might look like:

• Start well-fueled (eat carbs 2-3 hours before the race, amount depends on your weight but it’s safe to aim for about 100g of carbs)

• Take a gel around Mile 4

• Take another gel around Mile 7-8

• A final gel around 11 to give you the energy to finish strong

• Hydrate every couple miles with water or an electrolyte drink

For a marathon, aim to fuel every 30-40 minutes, adjusting based on your energy levels and gut comfort.

3. Practice During Training

Your long runs are the perfect time to test and fine-tune your race fueling strategy. Here’s how:

✅ Use race-day fuel – If your race provides certain gels or drinks at aid stations, try them in training to see if they work for you.

✅ Practice carrying your fuel - Whether you use a running belt, pockets, handheld bottle, or shorts with built-in storage, make sure you’re comfortable accessing and opening gels on the go. Struggling with your fuel mid-race can throw off your rhythm, so get used to your setup before race day.

✅ Time your fuel intake – Take gels or chews at the same mile markers you plan to on race day.

✅ Train your gut – Your stomach adapts to processing fuel during exercise, but only if you practice.

✅ Simulate race conditions – Try fueling at race pace and in similar weather to see how your body reacts.

4. Hydration Matters Too

Dehydration can hurt performance just as much as poor fueling. Follow these hydration tips:

💧 Drink to thirst – Don’t force excessive water intake, but don’t ignore dehydration signs either.

💧 Electrolytes matter – If it’s a hot race or you’re a salty sweater, use a sports drink or salt tabs.

💧 Practice aid station strategy – If you plan to grab water during the race, practice drinking on the run to avoid spills.

5. Adjust for Race Day Conditions

On race day, be flexible with your plan. If it’s hotter than expected, increase fluids and electrolytes. If your stomach feels off, adjust your fuel timing or switch to easier-to-digest options like sports drinks.

Most importantly—trust what you practiced and stick to what works for you.

6. Consider Consulting a Dietitian

If you struggle with fueling, have GI issues during races, or just want to optimize your nutrition, working with a sports dietitian can be a game-changer. They can help you:

✅ Dial in the right carb, protein, and fat balance for training and racing.

✅ Figure out hydration needs based on sweat rate and weather conditions.

✅ Manage GI distress by adjusting timing, food choices, or gut training strategies.

Every runner is different, and a professional can tailor a plan to your unique needs—so if you’re serious about performance, it’s worth the investment.

Plan, Practice, Perform

Fueling isn’t just about taking a gel every few miles—it’s a key part of your race strategy. By making a plan and practicing it in training, you’ll set yourself up for a strong, energized race day.

Start testing well in advance of race day, find what works for you, and cross that finish line feeling great.