Running Fueling 101: How to Eat and Drink for Race Day

Race-day fueling does not need to be complicated. A simple plan for carbs, hydration, and timing can keep energy steady and reduce stomach issues.

Before the Race

• Eat a familiar carb-heavy meal 2 to 3 hours before start.
• Drink water steadily, not all at once.
• Avoid new foods or supplements on race day.

During the Race

• For races under 60 minutes: water only is usually enough.
• For longer races: take 30 to 60 grams of carbs per hour.
• Use gels, chews, or sports drink, then rinse with water.