Carbohydrates are the premium fuel for your body—just like a high-performance car runs best on top-tier fuel. But how much do you actually need to run strong and feel your best? Let’s break it down! And if you're tired of second-guessing your fueling strategy, come join me at my in-person event where we’ll cover all things fueling for your best training runs and race day, yet!
📍 Fueling for Success Program, Twin Cities In Motion Center
📅 Tuesday, February 18, 2025, from 6:00-7:30 pm CST
Bonus: I’m planning some fun surprises for those who attend in person!
The Role of Carbohydrates in Running Performance
Have you ever had that moment during a run when you’re feeling confident and strong—it might be challenging, but you're doing it—until all of a sudden, your pace starts to dwindle, your legs feel like bricks, and every step becomes a struggle? That’s your body running low on carbs!
Carbohydrates are stored as glycogen in your liver and muscles. When you run, your body taps into those energy reserves to keep you going. But if those reserves aren’t fully stocked—and you don’t replenish them during longer runs—you risk slowing down and hitting the dreaded “wall.” Trust me, no one wants to experience that!
Carbohydrate Needs for Different Types of Runs
Your carb needs aren’t one-size-fits-all—here’s a breakdown based on different types of runs:
✅ Easy Runs (Short & Low-Intensity): If you’re out for an easy 30-60 minute run, you likely won’t need fuel mid-run. But if you’re running fasted or feel low on energy, a small carb snack with 20-30g of carbs beforehand can help.
✅ Workout Days (Speed & Tempo Runs): These workouts push your body harder and burn through glycogen (carbohydrate stores) faster. For runs lasting between 60-90 minutes, aim for 30-60g of carbs per hour to keep up with your effort level. Even if your workout is under 60 minutes, you may benefit from 20-30g of carbs after your warm-up and before the workout begins.
✅ Long Runs (90+ Minutes): These are the big ones! To avoid crashing, aim for 30-90g of carbs per hour depending on:
Body size
Pace & effort
Fuel tolerance
Practicing fueling during training runs is key to nailing this on race day!
Want More Expert Fueling Advice?
Let’s be real—fueling can feel overwhelming, but it doesn’t have to be! If you’re ready to dial in your nutrition and finally feel confident in your fueling plan, join me at my upcoming in-person event. We’ll go more in-depth on fueling before and after your run, determining your personal carb needs for race day, adjusting carbs for different types of runs, and making sure you never hit the wall again.
📍 Fueling for Success Program, Twin Cities In Motion Center
📅 Tuesday, February 18, 2025, from 6:00-7:30 pm CST
I’d love to see you there! Whether you’re training for your first race or your fiftieth, this event will help you fine-tune your fueling strategy so you can run strong from start to finish!
This article originally appeared in the The Connection, TCM's weekly e-newsletter. Subscribe here.
Photo by Ben Garvin.
(Disclaimer: The content in this blog is for educational purposes only and provides generalized nutrition guidance. For personalized recommendations, please consult your sports dietitian. Individuals who choose to implement nutrition changes agree that Kristy Baumann Nutrition, LLC is not responsible for any injury, damage or loss related to those changes or participation.)
Kristy Baumann, RD, LD, is a Registered Dietitian who specializes in working with runners. She is one of the team of Motion Experts TCM has gathered to help its subscribers and participants get the most out of their running. Have a question for Kristy: [email protected], Instagram: @marathon.nutritionist or website: marathonnutritionist.com.