Running nutrition guides
Workout-specific fueling, recovery, and race-week nutrition for runners training for 5K, 10K, half marathon, and marathon goals.
Start here
- Best running nutrition and fueling app in 2026: for runners and triathletes9 min9 min
- How to fuel for a marathon: the complete guide for 202610 min10 min
- Energy gels compared: carbs, caffeine and sodium in 25 gels (2026)15 min15 min
- What to eat before hard run workouts: tempo, threshold, Intervals, and hills8 min8 min
- How long to wait after eating to run: the timing table that actually works11 min11 min
- How to fuel your Runna training plan: the complete nutrition guide9 min9 min
All guides
November 2026
- St. Jude Memphis Marathon 2026 fueling guide: aid stations, GU miles, and a plan for every finish time13 min13 min
- Kiawah Island Marathon 2026 fueling guide: aid stations, the 8:00 start, and a plan for every finish time13 min13 min
- Dallas Marathon 2026 fueling guide: aid stations, course map, the 8:00 start, and a plan for every finish time13 min13 min
- Tata Mumbai Marathon 2027 fueling guide: aid stations, the 5:00 start, humidity, and a plan for every finish time14 min14 min
- Hong Kong Marathon 2027 fueling guide: water stations, bridges and tunnels, cut-offs, and a plan for every finish time14 min14 min
- Barcelona Half Marathon 2027 fueling guide: aid stations, the Finisher gel, the 8:30 start, and a plan for your pace12 min12 min
- Paris Half Marathon 2027 fueling guide: aid stations, start waves, and a plan for every finish time13 min13 min
- Brighton Marathon 2027 fueling guide: water stations, HIGH5 gels, sea-front wind, and a plan for every finish time14 min14 min
- Pittsburgh Marathon 2027 fueling guide: aid stations, BPN gels, the bridges and hills, and a plan for every finish time13 min13 min
- Brooklyn Half Marathon 2027 fueling guide: water stations, the Maurten gel depot, Prospect Park hills, and a plan for your pace13 min13 min
- Rock ’n’ Roll San Diego Marathon and half 2027 fueling guide: aid stations, AMACX gels, the 6:15 start, and a plan for every finish time15 min15 min
October 2026
- Rose Bowl Half Marathon 2027 fueling guide: aid stations, Precision Fuel gels, the hills, and a plan for your pace13 min13 min
- Dubai Marathon 2027 fueling guide: water stations, the 6:30 start, and a plan for every finish time13 min13 min
- Milan Marathon 2027 fueling guide: ristori, the 8:15 start, and a plan for every finish time13 min13 min
- Zurich Marathon 2027 fueling guide: 12 aid stations, the 08:00 start, and a plan for every finish time14 min14 min
- Madrid Marathon 2027 fueling guide: aid stations, hills, start time and a plan for every finish time14 min14 min
- Oklahoma City Memorial Marathon 2027 fueling guide: 22 hydration stations, GU stops, cut-offs, and the late-race wind13 min13 min
- Prague Marathon 2027 fueling guide: refreshment stations, cobblestones, and a plan for every finish time14 min14 min
- Copenhagen Marathon 2027 fueling guide: depots, free gels, the 09:30 start, and a plan for every finish time14 min14 min
- Calgary Marathon 2027 fueling guide: aid stations, XACT fruit bars, altitude, and a plan for every pace14 min14 min
- Grandma’s Marathon 2027 fueling guide: 15 aid stations, the early bus, Lake Superior weather, and a plan for every finish time14 min14 min
- Athens Marathon 2026 fueling guide: water stations, gels, and the long climb to km 3114 min14 min
- Monumental Marathon 2026 fueling guide: aid stations, Neversecond gels, Gatorade, and a plan for your pace13 min13 min
- Singapore Marathon 2026 fueling guide: hydration points, the pre-dawn start, and a plan for heat and humidity14 min14 min
- Miami Marathon 2027 fueling guide: aid stations, Gatorade, gels, and a plan for the heat13 min13 min
- Austin Marathon 2027 fueling guide: aid stations, Neversecond gels, and how the hills change your timing14 min14 min
- NYC Half Marathon 2027 fueling guide: water stations, the Maurten gel stop, start times, and a plan for your pace12 min12 min
- Stockholm Marathon 2027 fueling guide: water stations, the 12:00 start, and a plan for every finish time14 min14 min
- Edinburgh Marathon 2027 fueling guide: water stations, HIGH5 gels, and the coastal wind14 min14 min
- Best energy gels for a marathon and half marathon: how to choose by use13 min13 min
- Meal plan for runners: 7 days of meals that follow your training13 min13 min
- Richmond Marathon 2026 fueling guide: aid stations, GU gels, Tailwind, and the downhill finish13 min13 min
- Disney Marathon 2027 fueling guide: the 4:30 start, Florida humidity, and Goofy and Dopey challenge plans15 min15 min
- Mesa Marathon 2027 fueling guide: aid stations, e-Gels, the downhill, and a plan for every finish time13 min13 min
- Rock 'n' Roll Las Vegas Half Marathon 2027 fueling guide: what to eat all day, aid stations, and a plan for every finish time13 min13 min
- Big Sur Marathon 2027 fueling guide: Hurricane Point, aid stations, gels, and a plan for every finish time13 min13 min
- Eugene Marathon 2027 fueling guide: aid stations, GU, Gatorade, and a plan to race for a PR13 min13 min
- Manchester Marathon 2027 fueling guide: water stations, HIGH5 gels, and a plan for every finish time14 min14 min
- Dublin Marathon 2026 fueling guide: aid stations, gels, and a plan for every finish time15 min15 min
- Valencia Half Marathon 2026 fueling guide: aid stations, Enervit gel, and a plan for every finish time13 min13 min
- Florence Marathon 2026 fueling guide: aid stations, gels, and a plan for every finish time15 min15 min
- Málaga Marathon 2026 fueling guide: aid stations, gels, and a plan for every finish time15 min15 min
- Honolulu Marathon 2026 fueling guide: aid stations, gels, heat, and a plan for every finish time15 min15 min
- Seville Marathon 2027 fueling guide: aid stations, gels, and a plan for every finish time12 min12 min
- Osaka Marathon 2027 fueling guide: aid stations, food stops, no gels, and a plan for every finish time12 min12 min
- Barcelona Marathon 2027 fueling guide: aid stations, gels, and a plan for every finish time12 min12 min
- Rome Marathon 2027 fueling guide: aid stations, no gels, cobbles, and a plan for every finish time12 min12 min
- Los Angeles Marathon 2027 fueling guide: aid stations, Electrolit, gels, and a plan for every finish time12 min12 min
- Paris Marathon 2027 fueling guide: aid stations, gels, and a plan for every finish time14 min14 min
- Rotterdam Marathon 2027 fueling guide: aid stations, gels, and a plan for every finish time14 min14 min
- Hamburg Marathon 2027 fueling guide: aid stations, gels, and a plan for every finish time14 min14 min
- Vienna city Marathon 2027 fueling guide: aid stations, gels, and a plan for every finish time15 min15 min
- Antwerp 10 miles 2027 fueling guide: water stations, waves, and how much fuel 10 miles really needs12 min12 min
- Berlin Half Marathon 2027 fueling guide: aid stations, Maurten gel, and a plan for every finish time13 min13 min
- Lisbon Half Marathon 2027 fueling guide: aid stations, gels, and a plan for every finish time13 min13 min
- Prague Half Marathon 2027 fueling guide: aid stations, Gatorade, and a plan for every finish time13 min13 min
September 2026
- Marathon recovery: what to eat and do in the hours, days, and weeks after12 min12 min
- What to eat before a morning run: options for 10 minutes to 2 hours11 min11 min
- Sub 2 hour half marathon training plan: 12 weeks, paces, and race-day fueling13 min13 min
- Sub 4 hour marathon: pace, splits, 16-week training plan, and fueling14 min14 min
- Iron supplements for runners: why you lose iron, which tests to get, and how to take it13 min13 min
- Headache after running: 7 causes and how to fix each one11 min11 min
- How many calories does a marathon burn? (And how much you need to eat)10 min10 min
- Marine Corps Marathon 2026 fueling guide: water points, maple gels, and a plan for every finish time15 min15 min
- Philadelphia Marathon 2026 fueling guide: aid stations, e-Gels, and a plan for every finish time15 min15 min
- CIM 2026 fueling guide: California International Marathon aid stations, gels, and a plan for every finish time15 min15 min
- Houston Marathon 2027 fueling guide: aid stations, gels, and a plan for every finish time15 min15 min
- Fasted running: what it does, what it does not, and how to do it safely11 min11 min
- How accurate are Apple Watch and Garmin calories? What runners can trust11 min11 min
- The best pre-run snacks: 20 options by time before your run10 min10 min
- How long to wait after eating to run: the timing table that actually works11 min11 min
- Nausea after running: quick fixes and the 9 causes12 min12 min
- Amsterdam Marathon 2026 fueling guide: Maurten stations, gels, and a plan for every finish time15 min15 min
- Frankfurt Marathon 2026 fueling guide: stations, Powerbar gels, and a plan for every finish time15 min15 min
- NYC Marathon 2026 fueling guide: aid stations, gel depots, and a plan for every finish time16 min16 min
- Valencia Marathon 2026 fueling guide: aid stations, Enervit gels, and a plan for every finish time15 min15 min
- Tokyo Marathon 2027 fueling guide: aid stations, Pocari Sweat, no gels, and a plan for every finish time15 min15 min
- Boston Marathon 2027 fueling guide: aid stations, Maurten depots, and a plan for every finish time16 min16 min
- London Marathon 2027 fueling guide: water bottles, Lucozade, gels, and a plan for every finish time16 min16 min
- How many calories does running burn? The real numbers (and why your watch is wrong)13 min13 min
- Stomach cramps while running: side stitches, runner’s stomach, and how to stop both13 min13 min
- Carbs for runners: how many grams per day, and where to get them13 min13 min
- Marathon training diet: a meal plan that changes with your week14 min14 min
- Supplements for runners: what actually works, what might, and what to stop buying14 min14 min
August 2026
- Energy gels compared: carbs, caffeine and sodium in 25 gels (2026)15 min15 min
- What to eat before a run: timing, portions, and the best foods for every distance12 min12 min
- Best electrolyte drinks for runners: what actually matters, compared13 min13 min
- What to eat after a run: a 30, 60 and 120 minute plan and 10 post-run meals13 min13 min
- Creatine for runners: benefits, dosage, and whether it slows you down12 min12 min
- Runner’s diet: daily plate by training load, carb and protein targets, and sample days17 min17 min
July 2026
June 2026
- Half marathon training nutrition plan: fuel workouts, long runs, and race week10 min10 min
- Lunch run nutrition: what to eat before midday workouts9 min9 min
- Tune-up race nutrition: how to fuel a 10K or half during marathon training10 min10 min
- Best running nutrition and fueling app in 2026: for runners and triathletes9 min9 min
- Best running apps 2026: training, nutrition and race planning compared11 min11 min
- Hilly long run nutrition: fuel elevation gain, not just distance8 min8 min
- Low HRV before a workout? How runners and triathletes should adjust nutrition8 min8 min
- Late-start long run nutrition: what to eat when your long run is at noon or afternoon8 min8 min
- Zone 2, threshold, and VO2 max nutrition: fuel runs by intensity, not calories burned8 min8 min
- Late evening workout nutrition: recover after training without wrecking sleep7 min7 min
- Low appetite after a long run? How to refuel when food sounds hard7 min7 min
- Sports dietitian vs nutrition app for runners: which do you need?7 min7 min
- Nutrition periodization for runners and triathletes: eat for the training block you are in8 min8 min
- Peak week nutrition for marathon training: fuel high mileage without feeling heavy8 min8 min
- Marathon pace long run nutrition: fuel the quality inside your long run8 min8 min
- Back-to-back long run nutrition: how to fuel day two without guessing8 min8 min
- Two-a-day training nutrition for runners and triathletes: fuel double sessions without guessing8 min8 min
- What to eat when your workout plan changes: nutrition for moved, missed, and swapped sessions8 min8 min
- Heat training nutrition for runners and triathletes: carbs, sodium, and fluids8 min8 min
May 2026
- Rest day nutrition for runners: recover without eating like a long-run day8 min8 min
- Strength training nutrition for runners and triathletes: fuel the gym without guessing8 min8 min
- Protein for runners and triathletes: how much you need and when to eat it8 min8 min
- What to eat before hard run workouts: tempo, threshold, Intervals, and hills8 min8 min
- Marathon training and weight loss: how to lean out without underfueling9 min9 min
- TrainingPeaks nutrition plan: turn your workout calendar into fueling targets9 min9 min
- Your Strava and Apple Health data can tell you what to eat next8 min8 min
- Back to race training? Rebuild your nutrition plan after a break8 min8 min
April 2026
- Overwhelmed by running nutrition? A simple no-BS guide for runners7 min7 min
- Why you keep running out of energy on long runs (and the exact fix)9 min9 min
- Runner's diarrhea: why it happens on long runs and how to prevent it7 min7 min
- How to calculate your carb needs for any workout8 min8 min
- Leg cramps while running: why they happen and how nutrition helps8 min8 min
- What to eat before a 10K (night before, morning, during)9 min9 min
- Running fueling strategy for 5K, 10K, half marathon, and marathon8 min8 min
- Marathon carb loading: a practical 3-day plan that actually works9 min9 min
- Race day breakfast guide: 5K, 10K, half marathon, and marathon7 min7 min