Fueling guide
What to Eat During a Long Run
Once a run passes roughly 60–90 minutes, what you eat starts to shape how the last miles feel. Here's a plain comparison of the usual options and how much to take.
How much to eat
A common starting point is 30–60g of carbohydrate per hour on runs longer than about 90 minutes, taken in small, regular servings with water. Build toward your number gradually in training instead of testing it for the first time on race day.
Long-run fuel options compared
| Fuel | Advantages | Downsides |
|---|---|---|
| Energy gels | Convenient | Texture / taste |
| Chews | Easy to portion | Chewing |
| Sports drink | Easy consumption | Requires drinking |
| Bananas | Real food | Bulky |
| Dates | Real food | Chewing |
| GoDough | Rice-based, portable | — |
Picking what works for you
- Can you take it at pace without slowing down or stopping?
- Will you still want it three hours in, or will the sweetness wear you out?
- Does it survive a pocket in heat, cold, and rain?
- Can you count carbs easily so you hit your hourly target?
- Does your stomach tolerate it across several long runs, not just one?
Where GoDough fits
GoDough is a soft rice-dough energy bite: 20g of carbohydrate and 100 calories per serving, eaten in about four bites. Our recipe has no wheat or gluten, no milk, butter, or dairy ingredients, and no animal products, and it's built to be a real-food option you can carry and eat while moving — no squeezing, no hard chew.
Frequently asked questions
How many carbs should I eat per hour while running?
A common starting point is 30–60g of carbohydrate per hour on runs longer than about 90 minutes. Trained athletes sometimes go higher after practicing it. Build up gradually in training.
When should I start fueling on a long run?
Start within the first 30–45 minutes, before you feel depleted, then take small servings at regular intervals.
Do I need to fuel on runs under an hour?
Most runners don't need carbohydrate during runs shorter than about 60 minutes. Fueling becomes more important as runs pass 60–90 minutes.
What is the best food to eat during a long run?
The best fuel is one you can eat at pace, that your stomach tolerates, and whose carbohydrate content you know. Options include gels, chews, sports drinks, bananas, dates, and rice-based fuel like GoDough.
Should I drink water with running fuel?
Yes. Take water with each carbohydrate serving, and add electrolytes based on heat, duration, and how heavily you sweat.
Soft, real-food fuel with 20g of carbs per bite-sized serving.
Three flavors: Tart Cherry-Lime, Brown Sugar, and Chocolate Espresso.