may 01, 2025

Fuelling Guide

RUNNING

Proper fuelling during runs is vital for both training and race performance, yet it's often underestimated. Consistent on-the-go fuel intake maintains energy levels, allowing you to perform optimally and recover effectively, especially during long runs, intense sessions, and races.

When running, your body primarily uses carbohydrates for energy, storing approximately 400-600g as glycogen in muscles and the liver. Depleted glycogen (around 90 minutes' worth) leads to rapid fatigue, known as "hitting the wall" or "bonking." Adequate fuelling prevents this, sustaining your effort and maximizing performance. Think of it: a Ferrari won't run without fuel!

Benefits of Fuelling

For efficient fuelling on the run, gels and carbohydrate mix are usually the best options. Their easily digestible formulas allow for quick absorption and a rapid supply of energy to your working muscles.

Pre-Race

Consume 2.5-4g of carbohydrates per kilogram of body weight 2 hours prior. Eat something high in carbohydrates, but low in fat in fibre.

Fuelling During Runs

Getting ready for the BMO Marathon? ENROUTE.RUN is proud to stock Maurten gels and drink mix in-store at both our Richmond and Kitsilano locations. Maurten gels and drink mixes offer an easily digestible formula that allows for quick absorption and a rapid supply of energy to your muscles, all while being very easy on your stomach. Stock up and ensure you have the right fuel to power you through race day!

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