{"id":321,"date":"2026-09-12T12:21:00","date_gmt":"2026-09-12T12:21:00","guid":{"rendered":"https:\/\/runnn.com.neonsnow.com.au\/?page_id=321"},"modified":"2026-09-12T14:47:06","modified_gmt":"2026-09-12T14:47:06","slug":"article-when-should-you-fuel-during-a-run","status":"publish","type":"page","link":"https:\/\/runnn.com.neonsnow.com.au\/?page_id=321","title":{"rendered":"Article: When should you fuel during a run?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"321\" class=\"elementor elementor-321\" data-elementor-post-type=\"page\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1c79295 e-con-full e-flex e-con e-parent\" data-id=\"1c79295\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a0986a0 elementor-widget elementor-widget-html\" data-id=\"a0986a0\" data-element_type=\"widget\" data-e-type=\"widget\" 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1fr;background:#030203;overflow:hidden}.rnnfuel-gel-media{position:relative;min-height:82svh;background:url(\"https:\/\/runnn.com.neonsnow.com.au\/wp-content\/uploads\/2026\/09\/RunnnGel4-scaled.jpg\") center center\/cover no-repeat}.rnnfuel-gel-media::after{content:\"\";position:absolute;inset:0;background:linear-gradient(90deg,transparent,rgba(3,2,3,.25)),linear-gradient(0deg,rgba(3,2,3,.55),transparent 52%)}.rnnfuel-gel-copy{position:relative;display:flex;flex-direction:column;justify-content:center;padding:8vh 4vw;background:radial-gradient(circle at 20% 50%,rgba(213,49,39,.18),transparent 38%),#030203}.rnnfuel-gel-title{font-size:clamp(68px,8vw,140px);margin:18px 0 26px}.rnnfuel-gel-title .red{color:var(--red)}.rnnfuel-gel-text{color:rgba(255,255,255,.70)}.rnnfuel-gel-note{margin-top:22px;color:rgba(255,255,255,.42);font-family:var(--mono);font-size:8px;line-height:1.6;letter-spacing:.08em;text-transform:uppercase}.rnnfuel-gel-actions{display:flex;gap:10px;flex-wrap:wrap;margin-top:30px}\r\n\r\n\/* FAQ *\/\r\n.rnnfuel-faq{padding:clamp(95px,8vw,145px) 4vw;background:#060506}.rnnfuel-faq-grid{display:grid;grid-template-columns:.72fr 1.28fr;gap:8vw}.rnnfuel-faq-title{font-size:clamp(64px,8vw,136px)}.rnnfuel-faq-list{border-top:1px solid rgba(255,255,255,.16)}.rnnfuel-faq-item{border-bottom:1px solid rgba(255,255,255,.16)}.rnnfuel-faq-q{width:100%;display:grid;grid-template-columns:1fr auto;gap:22px;align-items:center;padding:24px 0;border:0;background:transparent;color:#fff;text-align:left;cursor:pointer}.rnnfuel-faq-q span:first-child{font-family:var(--display);font-size:clamp(30px,3vw,48px);font-style:italic;font-weight:900;letter-spacing:-.04em;line-height:.95;text-transform:uppercase}.rnnfuel-faq-plus{font-family:var(--mono);font-size:22px;color:var(--red);transition:transform .22s ease}.rnnfuel-faq-item.is-open .rnnfuel-faq-plus{transform:rotate(45deg)}.rnnfuel-faq-a{max-height:0;overflow:hidden;opacity:0;transition:max-height .35s ease,opacity .25s ease}.rnnfuel-faq-item.is-open .rnnfuel-faq-a{max-height:500px;opacity:1}.rnnfuel-faq-a p{padding:0 0 24px;margin:0;color:rgba(255,255,255,.68);font-size:15px;line-height:1.7}\r\n\r\n\/* REFERENCES *\/\r\n.rnnfuel-references{padding:clamp(85px,7vw,120px) 4vw;background:#efefec;color:#030203}.rnnfuel-ref-wrap{max-width:1200px;margin:0 auto}.rnnfuel-ref-title{font-size:clamp(52px,6vw,100px);margin-bottom:34px}.rnnfuel-ref-list{counter-reset:refs;border-top:1px solid rgba(3,2,3,.18)}.rnnfuel-ref{counter-increment:refs;display:grid;grid-template-columns:58px 1fr auto;gap:20px;align-items:center;padding:20px 0;border-bottom:1px solid rgba(3,2,3,.18)}.rnnfuel-ref::before{content:counter(refs,decimal-leading-zero);font-family:var(--mono);font-size:9px;font-weight:800;color:var(--red)}.rnnfuel-ref strong{display:block;font-size:14px;line-height:1.5}.rnnfuel-ref span{display:block;margin-top:4px;color:rgba(3,2,3,.55);font-size:12px;line-height:1.5}.rnnfuel-ref a{font-family:var(--mono);font-size:8px;font-weight:800;letter-spacing:.12em;text-transform:uppercase;color:var(--red)}.rnnfuel-disclaimer{margin-top:32px;padding:18px 20px;border-left:3px solid var(--red);background:#fff;color:rgba(3,2,3,.68);font-size:13px;line-height:1.62}\r\n\r\n\/* RELATED *\/\r\n.rnnfuel-related{padding:clamp(95px,8vw,145px) 4vw;background:var(--deep)}.rnnfuel-related-head{display:grid;grid-template-columns:1fr 1fr;gap:7vw;align-items:end;margin-bottom:45px}.rnnfuel-related-title{font-size:clamp(66px,8vw,136px)}.rnnfuel-related-copy{color:rgba(255,255,255,.72)}.rnnfuel-related-grid{display:grid;grid-template-columns:repeat(2,1fr);gap:10px}.rnnfuel-related-card{position:relative;min-height:560px;overflow:hidden;background:#111}.rnnfuel-related-card img{position:absolute;inset:0;width:100%;height:100%;object-fit:cover;transition:transform 1s cubic-bezier(.16,1,.3,1)}.rnnfuel-related-card:hover img{transform:scale(1.05)}.rnnfuel-related-card::after{content:\"\";position:absolute;inset:0;background:linear-gradient(0deg,rgba(3,2,3,.91),transparent 60%)}.rnnfuel-related-content{position:absolute;z-index:2;left:28px;right:28px;bottom:28px}.rnnfuel-related-content small{color:var(--orange);font-family:var(--mono);font-size:8px;font-weight:800;letter-spacing:.15em;text-transform:uppercase}.rnnfuel-related-content h3{margin:12px 0 14px;font-family:var(--display);font-size:clamp(48px,5vw,86px);font-style:italic;font-weight:900;letter-spacing:-.05em;line-height:.82;text-transform:uppercase}.rnnfuel-related-content span{font-family:var(--mono);font-size:9px;font-weight:800;letter-spacing:.13em;text-transform:uppercase}\r\n\r\n\/* FOOTER *\/\r\n.rnn26-footer{position:relative;padding:85px 4vw 30px;background:var(--black);overflow:hidden;border-top:1px solid rgba(255,255,255,.08)}.rnn26-footer::after{content:\"\";position:absolute;right:-9vw;bottom:-15vw;width:min(58vw,900px);aspect-ratio:1;background:url(\"https:\/\/runnn.com.neonsnow.com.au\/wp-content\/uploads\/2026\/09\/Runnn-Logo-24.png\") center\/contain no-repeat;opacity:.045}.rnn26-footer-logo{position:relative;z-index:2;width:min(35vw,520px);margin-bottom:70px}.rnn26-footer-grid{position:relative;z-index:2;display:grid;grid-template-columns:1.6fr repeat(4,1fr);gap:45px}.rnn26-footer-intro{max-width:310px;color:rgba(255,255,255,.42);font-size:14px;line-height:1.65}.rnn26-footer h4{margin:0 0 21px;color:var(--red);font-family:var(--mono);font-size:9px;font-weight:800;letter-spacing:.16em;text-transform:uppercase}.rnn26-footer a{display:block;margin-bottom:13px;font-size:13px;opacity:.53}.rnn26-footer a:hover{opacity:1}.rnn26-footer-social-pending{display:block;margin-bottom:13px;font-size:13px;opacity:.28;cursor:default}.rnn26-footer-bottom{position:relative;z-index:2;display:flex;align-items:center;justify-content:space-between;gap:24px;margin-top:70px;padding-top:25px;border-top:1px solid rgba(255,255,255,.10);color:rgba(255,255,255,.38);font-family:var(--mono);font-size:8px;letter-spacing:.12em;text-transform:uppercase}.rnn26-footer-bottom a{display:inline;margin:0;opacity:.58}.rnn26-footer-credit{white-space:nowrap}.rnn26-footer-credit a{color:#fff;opacity:.72}\r\n\r\n\/* MOTION *\/\r\n.rnnfuel.js-motion .rnnfuel-reveal{opacity:0;transform:translateY(28px);transition:opacity .9s ease,transform 1s cubic-bezier(.16,1,.3,1);will-change:opacity,transform}.rnnfuel.js-motion .rnnfuel-reveal[data-dir=\"left\"]{transform:translateX(-34px)}.rnnfuel.js-motion .rnnfuel-reveal[data-dir=\"right\"]{transform:translateX(34px)}.rnnfuel.js-motion .rnnfuel-reveal.is-visible{opacity:1;transform:none}\r\n\r\n@media(max-width:1100px){\r\n  .rnn26-header{z-index:1600;grid-template-columns:1fr auto;padding:0 28px;background:rgba(3,2,3,.80);border-bottom-color:rgba(255,255,255,.10);backdrop-filter:blur(14px);-webkit-backdrop-filter:blur(14px)}.rnn26-header-nav{display:none!important}.rnn26-header-logo img{width:150px}.rnn26-header-actions{position:relative;z-index:1602;gap:10px}.rnn26-header-account{display:none!important}.rnn26-mobile-toggle{display:inline-flex}.rnn26-header-cart{min-height:42px;padding:0 18px}\r\n  .rnn26-mobile-drawer{display:block;position:fixed;z-index:1500;top:var(--nav-height);left:0;right:0;height:calc(100dvh - var(--nav-height));background:radial-gradient(circle at 92% 16%,rgba(213,49,39,.16),transparent 32%),linear-gradient(180deg,#080708,#030203);border-top:1px solid rgba(255,255,255,.08);overflow:auto;opacity:0;visibility:hidden;pointer-events:none;transform:translate3d(0,-14px,0);transition:.3s ease}.rnn26-mobile-drawer.is-open{opacity:1;visibility:visible;pointer-events:auto;transform:none}.rnn26-mobile-menu-inner{min-height:100%;padding:44px 32px 46px;display:flex;flex-direction:column}.rnn26-mobile-menu-kicker{margin-bottom:20px;color:var(--red);font-family:var(--mono);font-size:8px;font-weight:800;letter-spacing:.20em;text-transform:uppercase}.rnn26-mobile-primary{display:flex;flex-direction:column;border-top:1px solid rgba(255,255,255,.12)}.rnn26-mobile-primary>a,.rnn26-mobile-row{min-height:72px;border-bottom:1px solid rgba(255,255,255,.12)}.rnn26-mobile-primary>a{display:flex;align-items:center;justify-content:space-between;color:#fff;font-family:var(--display);font-size:clamp(34px,5.3vw,58px);font-style:italic;font-weight:900;letter-spacing:-.045em;line-height:.92;text-transform:uppercase}.rnn26-mobile-primary>a::after{content:\"\u2192\";color:var(--red);font-family:var(--mono);font-size:14px;font-style:normal}.rnn26-mobile-row{display:grid;grid-template-columns:1fr 58px}.rnn26-mobile-row>a{display:flex;align-items:center;color:#fff;font-family:var(--display);font-size:clamp(34px,5.3vw,58px);font-style:italic;font-weight:900;letter-spacing:-.045em;text-transform:uppercase}.rnn26-mobile-subtoggle{display:flex;align-items:center;justify-content:center;margin:12px 0 12px 12px;border:1px solid rgba(255,255,255,.18);background:rgba(255,255,255,.025);color:var(--red);cursor:pointer;font-family:var(--mono);font-size:17px}.rnn26-mobile-subtoggle.is-open{transform:rotate(45deg);background:var(--red);border-color:var(--red);color:#fff}.rnn26-mobile-submenu{max-height:0;overflow:hidden;opacity:0;transition:max-height .36s ease,opacity .24s ease;border-bottom:1px solid rgba(255,255,255,.12)}.rnn26-mobile-submenu.is-open{max-height:900px;opacity:1}.rnn26-mobile-submenu-inner{padding:8px 0 18px;display:grid;grid-template-columns:1fr 1fr;gap:8px}.rnn26-mobile-submenu a{min-height:66px;display:flex;flex-direction:column;justify-content:center;gap:5px;padding:12px 14px;background:#0d0b0d;border:1px solid rgba(255,255,255,.08)}.rnn26-mobile-sub-meta{color:var(--red);font-family:var(--mono);font-size:7px;font-weight:800;letter-spacing:.14em;text-transform:uppercase}.rnn26-mobile-sub-name{font-family:var(--display);font-size:22px;font-style:italic;font-weight:900;text-transform:uppercase}.rnn26-mobile-support{margin-top:auto;padding-top:28px;display:flex;flex-wrap:wrap;gap:10px 22px}.rnn26-mobile-support a{color:rgba(255,255,255,.62);font-family:var(--mono);font-size:9px;font-weight:800;letter-spacing:.14em;text-transform:uppercase}.rnnfuel.rnn26-menu-open .rnn26-header{background:#030203}\r\n  .rnnfuel-hero{grid-template-columns:1fr 1fr}.rnnfuel-hero-copy{padding-left:32px;padding-right:32px}.rnnfuel-quick,.rnnfuel-article,.rnnfuel-plan,.rnnfuel-options,.rnnfuel-faq,.rnnfuel-references,.rnnfuel-related{padding-left:32px;padding-right:32px}.rnnfuel-article-wrap{grid-template-columns:200px 1fr;gap:45px}.rnnfuel-options-grid{grid-template-columns:repeat(2,1fr)}.rnnfuel-image-break{background-attachment:scroll;padding-left:32px;padding-right:32px}.rnn26-footer{padding-left:32px;padding-right:32px}.rnn26-footer-grid{grid-template-columns:1.5fr 1fr 1fr}\r\n}\r\n@media(max-width:767px){\r\n  html,body{background:#030203!important;overflow-x:hidden}.rnnfuel{left:0;width:100%;margin-left:0;--nav-height:66px}.rnn26-header{height:66px;padding:0 20px}.rnn26-header-logo img{width:128px}.rnn26-header-actions{gap:8px}.rnn26-mobile-toggle{width:40px;height:40px;flex-basis:40px}.rnn26-header-cart{min-height:40px;padding:0 15px!important;font-size:8px!important}.rnn26-mobile-menu-inner{padding:30px 20px 34px}.rnn26-mobile-primary>a,.rnn26-mobile-row{min-height:68px}.rnn26-mobile-primary>a,.rnn26-mobile-row>a{font-size:clamp(32px,10.2vw,46px)}.rnn26-mobile-row{grid-template-columns:1fr 52px}.rnn26-mobile-submenu-inner{grid-template-columns:1fr}.rnn26-mobile-submenu.is-open{max-height:1150px}\r\n  .rnnfuel-hero{display:flex;flex-direction:column;min-height:auto}.rnnfuel-hero-copy{min-height:760px;padding:calc(var(--nav-height) + 52px) 20px 58px}.rnnfuel-hero-title{font-size:clamp(58px,17vw,88px)}.rnnfuel-hero-actions{flex-direction:column}.rnnfuel-btn{width:100%}.rnnfuel-hero-media{min-height:590px;border-left:0;border-top:1px solid rgba(255,255,255,.08)}.rnnfuel-hero-caption{left:20px;right:20px;grid-template-columns:1fr}.rnnfuel-quick,.rnnfuel-article,.rnnfuel-plan,.rnnfuel-options,.rnnfuel-faq,.rnnfuel-references,.rnnfuel-related{padding:78px 20px}.rnnfuel-quick-grid,.rnnfuel-article-wrap,.rnnfuel-plan-grid,.rnnfuel-options-head,.rnnfuel-faq-grid,.rnnfuel-related-head{grid-template-columns:1fr;gap:38px}.rnnfuel-toc{position:relative;top:auto}.rnnfuel-section{margin-bottom:72px}.rnnfuel-duration{grid-template-columns:1fr}.rnnfuel-timeline-row{grid-template-columns:1fr;gap:10px}.rnnfuel-image-break{min-height:72svh;padding:78px 20px 60px;background-attachment:scroll;background-position:62% center}.rnnfuel-image-title{font-size:clamp(58px,17vw,88px)}.rnnfuel-step{grid-template-columns:58px 1fr;padding:22px}.rnnfuel-options-grid{grid-template-columns:1fr}.rnnfuel-gel{display:flex;flex-direction:column}.rnnfuel-gel-media{min-height:580px}.rnnfuel-gel-copy{padding:78px 20px}.rnnfuel-gel-actions{flex-direction:column}.rnnfuel-related-grid{grid-template-columns:1fr}.rnnfuel-related-card{min-height:500px}.rnnfuel-ref{grid-template-columns:42px 1fr}.rnnfuel-ref a{grid-column:2}.rnn26-footer{padding:64px 20px 24px}.rnn26-footer-logo{width:65vw}.rnn26-footer-grid{grid-template-columns:1fr 1fr}.rnn26-footer-main{grid-column:1\/-1}.rnn26-footer-bottom{flex-direction:column;align-items:flex-start;gap:14px}.rnn26-footer-credit{white-space:normal}\r\n}\r\n@media(prefers-reduced-motion:reduce){html{scroll-behavior:auto}.rnnfuel.js-motion .rnnfuel-reveal{opacity:1!important;transform:none!important;transition:none!important}.rnnfuel *{transition:none!important}}\r\n<\/style>\r\n\r\n<div class=\"rnnfuel\" id=\"rnnfuelTop\">\r\n<header class=\"rnn26-header\">\r\n  <a class=\"rnn26-header-logo\" href=\"https:\/\/runnn.com.neonsnow.com.au\/\" aria-label=\"RUNNN home\"><img decoding=\"async\" src=\"https:\/\/runnn.com.neonsnow.com.au\/wp-content\/uploads\/2026\/09\/Runnn-Logo-19.png\" alt=\"RUNNN\"><\/a>\r\n  <nav class=\"rnn26-header-nav\" aria-label=\"Primary navigation\">\r\n    <a class=\"rnn26-nav-link\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=300\">The System<\/a>\r\n    <a class=\"rnn26-nav-link\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=302\">Why RUNNN<\/a>\r\n    <a class=\"rnn26-nav-link\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=303\">Culture<\/a>\r\n    <div class=\"rnn26-nav-menu\">\r\n      <a class=\"rnn26-nav-trigger is-current\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=306\" aria-haspopup=\"true\">Learn <span class=\"rnn26-nav-chevron\" aria-hidden=\"true\">&#9662;<\/span><\/a>\r\n      <div class=\"rnn26-nav-dropdown rnn26-nav-dropdown--learn\"><div class=\"rnn26-nav-dropdown-inner\"><div class=\"rnn26-nav-dropdown-kicker\">RUNNN LAB \/ KNOW YOUR RUN<\/div><div class=\"rnn26-nav-dropdown-list\">\r\n        <a class=\"rnn26-nav-dropdown-item\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=306\"><span class=\"rnn26-nav-dropdown-meta\">RUNNN LAB<\/span><span class=\"rnn26-nav-dropdown-name\">Explore Learn<\/span><\/a>\r\n        <a class=\"rnn26-nav-dropdown-item\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=321\"><span class=\"rnn26-nav-dropdown-meta\">FUEL \/ RUNNING<\/span><span class=\"rnn26-nav-dropdown-name\">When Should You Fuel?<\/span><\/a>\r\n        <a class=\"rnn26-nav-dropdown-item\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=325\"><span class=\"rnn26-nav-dropdown-meta\">HYDRATION \/ LEARN<\/span><span class=\"rnn26-nav-dropdown-name\">Hydration Before, During &amp; After<\/span><\/a>\r\n        <a class=\"rnn26-nav-dropdown-item\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=327\"><span class=\"rnn26-nav-dropdown-meta\">TRAINING \/ MINDSET<\/span><span class=\"rnn26-nav-dropdown-name\">Build a Consistent Routine<\/span><\/a>\r\n        <a class=\"rnn26-nav-dropdown-item\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=318\"><span class=\"rnn26-nav-dropdown-meta\">HELP \/ ANSWERS<\/span><span class=\"rnn26-nav-dropdown-name\">FAQ<\/span><\/a>\r\n      <\/div><\/div><\/div>\r\n    <\/div>\r\n    <div class=\"rnn26-nav-menu\">\r\n      <a class=\"rnn26-nav-trigger\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=310\" aria-haspopup=\"true\">Shop <span class=\"rnn26-nav-chevron\" aria-hidden=\"true\">&#9662;<\/span><\/a>\r\n      <div class=\"rnn26-nav-dropdown rnn26-nav-dropdown--shop\"><div class=\"rnn26-nav-dropdown-inner\"><div class=\"rnn26-nav-dropdown-kicker\">SHOP THE RUNNN SYSTEM<\/div><div class=\"rnn26-nav-dropdown-list\">\r\n        <a class=\"rnn26-nav-dropdown-item\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=331\"><span class=\"rnn26-nav-dropdown-meta\">01 \/ PRE RUN<\/span><span class=\"rnn26-nav-dropdown-name\">RUNNN GO<\/span><\/a>\r\n        <a class=\"rnn26-nav-dropdown-item\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=330\"><span class=\"rnn26-nav-dropdown-meta\">02 \/ MID RUN<\/span><span class=\"rnn26-nav-dropdown-name\">RUNNN GEL<\/span><\/a>\r\n        <a class=\"rnn26-nav-dropdown-item\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=329\"><span class=\"rnn26-nav-dropdown-meta\">03 \/ HYDRATE<\/span><span class=\"rnn26-nav-dropdown-name\">HYPERHYDRATE<\/span><\/a>\r\n        <a class=\"rnn26-nav-dropdown-item\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=336\"><span class=\"rnn26-nav-dropdown-meta\">04 \/ POST RUN<\/span><span class=\"rnn26-nav-dropdown-name\">RUNCOVERY<\/span><\/a>\r\n        <a class=\"rnn26-nav-dropdown-item\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=335\"><span class=\"rnn26-nav-dropdown-meta\">GEAR \/ CARRY<\/span><span class=\"rnn26-nav-dropdown-name\">RUNNN POUCH<\/span><\/a>\r\n        <a class=\"rnn26-nav-dropdown-item\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=339\"><span class=\"rnn26-nav-dropdown-meta\">GEAR \/ TIME<\/span><span class=\"rnn26-nav-dropdown-name\">RUNNN WATCH<\/span><\/a>\r\n      <\/div><a class=\"rnn26-nav-dropdown-all\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=310\"><span>VIEW ALL PRODUCTS<\/span><span>&rarr;<\/span><\/a><\/div><\/div>\r\n    <\/div>\r\n  <\/nav>\r\n  <div class=\"rnn26-header-actions\"><a class=\"rnn26-header-account\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=308\">Account<\/a><button class=\"rnn26-mobile-toggle\" id=\"rnn26MobileToggle\" type=\"button\" aria-label=\"Open navigation menu\" aria-controls=\"rnn26MobileMenu\" aria-expanded=\"false\"><span class=\"rnn26-mobile-toggle-lines\" aria-hidden=\"true\"><span><\/span><span><\/span><span><\/span><\/span><\/button><a class=\"rnn26-header-cart\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=309\">Cart<\/a><\/div>\r\n<\/header>\r\n\r\n<div class=\"rnn26-mobile-drawer\" id=\"rnn26MobileMenu\" aria-hidden=\"true\"><div class=\"rnn26-mobile-menu-inner\"><div class=\"rnn26-mobile-menu-kicker\">RUNNN \/ NAVIGATION<\/div><nav class=\"rnn26-mobile-primary\" aria-label=\"Mobile navigation\">\r\n  <a href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=300\"><span>The System<\/span><\/a><a href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=302\"><span>Why RUNNN<\/span><\/a><a href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=303\"><span>Culture<\/span><\/a>\r\n  <div class=\"rnn26-mobile-menu-group\"><div class=\"rnn26-mobile-row\"><a href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=306\">Learn<\/a><button class=\"rnn26-mobile-subtoggle\" type=\"button\" aria-label=\"Toggle Learn links\" aria-expanded=\"false\" aria-controls=\"rnn26MobileLearn\" data-rnn-mobile-submenu=\"rnn26MobileLearn\">+<\/button><\/div><div class=\"rnn26-mobile-submenu\" id=\"rnn26MobileLearn\"><div class=\"rnn26-mobile-submenu-inner\">\r\n    <a href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=306\"><span class=\"rnn26-mobile-sub-meta\">RUNNN LAB<\/span><span class=\"rnn26-mobile-sub-name\">Explore Learn<\/span><\/a><a href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=321\"><span class=\"rnn26-mobile-sub-meta\">FUEL \/ RUNNING<\/span><span class=\"rnn26-mobile-sub-name\">When Should You Fuel?<\/span><\/a><a href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=325\"><span class=\"rnn26-mobile-sub-meta\">HYDRATION<\/span><span class=\"rnn26-mobile-sub-name\">Hydration Before, During &amp; After<\/span><\/a><a href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=327\"><span class=\"rnn26-mobile-sub-meta\">TRAINING \/ MINDSET<\/span><span class=\"rnn26-mobile-sub-name\">Build a Consistent Routine<\/span><\/a><a href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=318\"><span class=\"rnn26-mobile-sub-meta\">HELP \/ ANSWERS<\/span><span class=\"rnn26-mobile-sub-name\">FAQ<\/span><\/a>\r\n  <\/div><\/div><\/div>\r\n  <div class=\"rnn26-mobile-menu-group\"><div class=\"rnn26-mobile-row\"><a href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=310\">Shop<\/a><button class=\"rnn26-mobile-subtoggle\" type=\"button\" aria-label=\"Toggle Shop links\" aria-expanded=\"false\" 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class=\"rnn26-mobile-sub-meta\">GEAR \/ CARRY<\/span><span class=\"rnn26-mobile-sub-name\">RUNNN POUCH<\/span><\/a><a href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=339\"><span class=\"rnn26-mobile-sub-meta\">GEAR \/ TIME<\/span><span class=\"rnn26-mobile-sub-name\">RUNNN WATCH<\/span><\/a><a href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=310\"><span class=\"rnn26-mobile-sub-meta\">ALL PRODUCTS<\/span><span class=\"rnn26-mobile-sub-name\">View All RUNNN<\/span><\/a>\r\n  <\/div><\/div><\/div>\r\n<\/nav><div class=\"rnn26-mobile-support\"><a href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=308\">Account<\/a><a href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=318\">FAQ<\/a><a href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=314\">Shipping<\/a><a href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=342\">Returns<\/a><\/div><\/div><\/div>\r\n\r\n<section class=\"rnnfuel-hero\">\r\n  <div class=\"rnnfuel-hero-copy\"><div class=\"rnnfuel-kicker rnnfuel-hero-kicker rnnfuel-reveal\">RUNNN LAB \/ FUEL \/ RUNNING<\/div><h1 class=\"rnnfuel-display rnnfuel-hero-title rnnfuel-reveal\">When should<br>you <span class=\"red\">fuel<\/span><br>during a run?<\/h1><p class=\"rnnfuel-copy rnnfuel-hero-deck rnnfuel-reveal\">For short runs, you may not need fuel at all. As duration climbs past an hour, carbohydrate becomes increasingly useful. The key is not waiting until you feel empty \u2014 it is matching intake to the length and intensity of the session, then practising the plan in training.<\/p><div class=\"rnnfuel-hero-meta-line rnnfuel-reveal\"><span>Evidence-based guide<\/span><span>Carbohydrate timing<\/span><span>RUNNN Lab<\/span><\/div><div class=\"rnnfuel-hero-actions rnnfuel-reveal\"><a class=\"rnnfuel-btn rnnfuel-btn-red\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=321#quick-answer\">Get the quick answer &rarr;<\/a><a class=\"rnnfuel-btn\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=330\">Explore RUNNN GEL<\/a><\/div><\/div>\r\n  <div class=\"rnnfuel-hero-media\" role=\"img\" aria-label=\"Runner sprinting across a bright track\"><div class=\"rnnfuel-hero-number\" aria-hidden=\"true\">01<\/div><div class=\"rnnfuel-hero-caption\"><strong>Fuel the work.<br>Not the panic.<\/strong><span>RUNNN LAB \/ 2026<\/span><\/div><\/div>\r\n<\/section>\r\n\r\n<section class=\"rnnfuel-quick\" id=\"quick-answer\"><div class=\"rnnfuel-quick-grid\"><div><div class=\"rnnfuel-kicker rnnfuel-reveal\" style=\"color:var(--red);margin-bottom:18px\">THE SHORT VERSION<\/div><h2 class=\"rnnfuel-display rnnfuel-quick-title rnnfuel-reveal\">Match fuel<br>to <span class=\"red\">duration.<\/span><\/h2><\/div><div class=\"rnnfuel-quick-answer rnnfuel-reveal\"><p><strong>Under about 45\u201360 minutes:<\/strong> most runners do not need carbohydrate during the run.<\/p><p><strong>About 1\u20132.5 hours:<\/strong> a useful evidence-based target is generally <strong>30\u201360 g of carbohydrate per hour<\/strong>.<\/p><p><strong>Beyond about 2.5\u20133 hours:<\/strong> intake can rise toward <strong>90 g per hour<\/strong>, usually using multiple transportable carbohydrates such as glucose plus fructose and only after practising that intake in training.<\/p><p><strong>Timing matters:<\/strong> for long runs, start early and spread intake across the session rather than waiting until fatigue or hunger tells you to act.<sup><a href=\"https:\/\/www.ais.gov.au\/__data\/assets\/pdf_file\/0013\/1001092\/Sports-Gels-InfographicFINAL.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">1<\/a><\/sup><sup><a href=\"https:\/\/www.gssiweb.org\/research\/article\/chrono-nutrition-implications-for-athlete-health-and-performance\" target=\"_blank\" rel=\"noopener noreferrer\">2<\/a><\/sup><\/p><span class=\"rnnfuel-source-tag\">Evidence summary \/ AIS + contemporary endurance nutrition guidance<\/span><\/div><\/div><\/section>\r\n\r\n<section class=\"rnnfuel-article\"><div class=\"rnnfuel-article-wrap\"><aside class=\"rnnfuel-toc rnnfuel-reveal\"><div class=\"rnnfuel-kicker rnnfuel-toc-title\">IN THIS ARTICLE<\/div><a href=\"#why-fuel\">Why fuel at all?<\/a><a href=\"#by-duration\">Fuel by duration<\/a><a href=\"#when-start\">When to start<\/a><a href=\"#how-much\">How much per hour<\/a><a href=\"#gut-training\">Train your gut<\/a><a href=\"#race-day\">Race-day plan<\/a><a href=\"#common-mistakes\">Common mistakes<\/a><\/aside><article class=\"rnnfuel-content\">\r\n  <section class=\"rnnfuel-section\" id=\"why-fuel\"><div class=\"rnnfuel-kicker rnnfuel-section-kicker rnnfuel-reveal\">001 \/ WHY FUEL<\/div><h2 class=\"rnnfuel-display rnnfuel-section-title rnnfuel-reveal\">Your body has fuel.<br>It is not <span style=\"color:var(--red)\">unlimited.<\/span><\/h2><p class=\"rnnfuel-reveal\">Running relies on a mixture of carbohydrate and fat, but the harder you run, the more important carbohydrate becomes. Muscle and liver glycogen provide a limited internal carbohydrate supply, while carbohydrate taken during exercise provides an external source that can help maintain carbohydrate availability as the session gets longer.<sup><a href=\"https:\/\/www.gssiweb.org\/research\/article\/dietary-carbohydrate-and-the-endurance-athlete-contemporary-perspectives\" target=\"_blank\" rel=\"noopener noreferrer\">3<\/a><\/sup><\/p><p class=\"rnnfuel-reveal\">That does <strong>not<\/strong> mean every run needs a gel. For shorter easy sessions, normal pre-run food and your existing glycogen stores are usually enough. Fuel becomes more relevant as the session moves beyond roughly an hour, especially when pace, intensity or total duration are high.<\/p><div class=\"rnnfuel-callout rnnfuel-reveal\"><strong>The practical rule<\/strong><p>If the run is long enough that carbohydrate will matter, build a plan before you start. Do not make the first decision about fuel when you are already fading.<\/p><\/div><\/section>\r\n\r\n  <section class=\"rnnfuel-section\" id=\"by-duration\"><div class=\"rnnfuel-kicker rnnfuel-section-kicker rnnfuel-reveal\">002 \/ FUEL BY DURATION<\/div><h2 class=\"rnnfuel-display rnnfuel-section-title rnnfuel-reveal\">The clock changes<br>the <span style=\"color:var(--red)\">strategy.<\/span><\/h2><p class=\"rnnfuel-reveal\">The Australian Institute of Sport's sports gel guidance scales carbohydrate intake to exercise duration. That makes the clock a better starting point than a blanket \u201ctake a gel every X kilometres\u201d rule.<sup><a href=\"https:\/\/www.ais.gov.au\/__data\/assets\/pdf_file\/0013\/1001092\/Sports-Gels-InfographicFINAL.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">1<\/a><\/sup><\/p><div class=\"rnnfuel-duration rnnfuel-reveal\"><div class=\"rnnfuel-duration-card\"><small>Brief \/ under 45 min<\/small><h3>Usually none.<\/h3><p>Mid-run carbohydrate is generally unnecessary. Arrive normally fuelled and focus on the session.<\/p><\/div><div class=\"rnnfuel-duration-card\"><small>Hard \/ 45\u201375 min<\/small><h3>Small can work.<\/h3><p>For sustained high-intensity work, small carbohydrate amounts or carbohydrate mouth sensing may help, but most easy runs still do not need active fueling.<\/p><\/div><div class=\"rnnfuel-duration-card is-hot\"><small>Endurance \/ 1\u20132.5 h<\/small><h3>30\u201360 g \/ hour.<\/h3><p>This is the standard evidence-based range for longer endurance work. Choose an amount you can tolerate and sustain.<\/p><\/div><div class=\"rnnfuel-duration-card is-hot\"><small>Ultra \/ 2.5\u20133+ h<\/small><h3>Up to 90 g \/ hour.<\/h3><p>Higher intakes usually require multiple transportable carbohydrates and should be practised repeatedly before race day.<\/p><\/div><\/div><\/section>\r\n\r\n  <section class=\"rnnfuel-section\" id=\"when-start\"><div class=\"rnnfuel-kicker rnnfuel-section-kicker rnnfuel-reveal\">003 \/ WHEN TO START<\/div><h2 class=\"rnnfuel-display rnnfuel-section-title rnnfuel-reveal\">Start before<br>you <span style=\"color:var(--red)\">need rescuing.<\/span><\/h2><p class=\"rnnfuel-reveal\">Research comparing feeding patterns suggests that taking carbohydrate <strong>early and regularly<\/strong> during prolonged exercise is more useful than holding the same fuel back until late in the session. The goal is to maintain availability rather than chase a deficit once it has already arrived.<sup><a href=\"https:\/\/www.gssiweb.org\/research\/article\/chrono-nutrition-implications-for-athlete-health-and-performance\" target=\"_blank\" rel=\"noopener noreferrer\">2<\/a><\/sup><\/p><p class=\"rnnfuel-reveal\">For a run that clearly needs fuel, begin in the early part of the session and distribute your planned carbohydrate across the hour. The exact interval depends on the carbohydrate content and format of what you are using, your tolerance, and the opportunities you have to drink or eat.<\/p><div class=\"rnnfuel-timeline rnnfuel-reveal\"><div class=\"rnnfuel-timeline-row\"><small>Before<\/small><div><h3>Know the target.<\/h3><p>Decide whether this is a no-fuel run, a 30\u201360 g\/h run, or a longer event requiring a more advanced strategy.<\/p><\/div><\/div><div class=\"rnnfuel-timeline-row\"><small>Early<\/small><div><h3>Begin the plan.<\/h3><p>Do not wait for hunger, dizziness or a pace collapse. Start early enough to spread intake rather than swallowing large amounts late.<\/p><\/div><\/div><div class=\"rnnfuel-timeline-row\"><small>Through<\/small><div><h3>Repeat small doses.<\/h3><p>Use regular opportunities across the session. Consistency is usually easier on the gut than trying to catch up.<\/p><\/div><\/div><div class=\"rnnfuel-timeline-row\"><small>After<\/small><div><h3>Recover normally.<\/h3><p>Once the run finishes, return to normal recovery nutrition based on the demands of the next session rather than continuing a race-style fueling plan.<\/p><\/div><\/div><\/div><\/section>\r\n\r\n  <section class=\"rnnfuel-section\" id=\"how-much\"><div class=\"rnnfuel-kicker rnnfuel-section-kicker rnnfuel-reveal\">004 \/ HOW MUCH<\/div><h2 class=\"rnnfuel-display rnnfuel-section-title rnnfuel-reveal\">Think in grams<br>per <span style=\"color:var(--red)\">hour.<\/span><\/h2><p class=\"rnnfuel-reveal\">During-run carbohydrate targets are commonly expressed as <strong>grams per hour<\/strong>, not as a fixed number of gels. That distinction matters because products vary widely in carbohydrate content, and different formats can be combined across a run.<\/p><p class=\"rnnfuel-reveal\">For 1\u20132.5 hour endurance sessions, <strong>30\u201360 g\/h<\/strong> is the established range. For longer efforts beyond roughly 2.5\u20133 hours, guidance rises toward <strong>90 g\/h<\/strong>, with glucose-fructose combinations preferred at higher intakes because they use more than one intestinal transport pathway.<sup><a href=\"https:\/\/www.gssiweb.org\/research\/article\/dietary-carbohydrate-and-the-endurance-athlete-contemporary-perspectives\" target=\"_blank\" rel=\"noopener noreferrer\">3<\/a><\/sup><\/p><div class=\"rnnfuel-callout rnnfuel-reveal\"><strong>Do not copy someone else's number.<\/strong><p>A 90 g\/h strategy that works for a trained marathoner or ultra runner is not automatically better for you. Use the lowest effective strategy for the session, then build only when duration, pace and tolerance justify it.<\/p><\/div><\/section>\r\n\r\n  <section class=\"rnnfuel-section\" id=\"gut-training\"><div class=\"rnnfuel-kicker rnnfuel-section-kicker rnnfuel-reveal\">005 \/ TRAIN THE GUT<\/div><h2 class=\"rnnfuel-display rnnfuel-section-title rnnfuel-reveal\">Fueling is a skill.<br><span style=\"color:var(--red)\">Practise it.<\/span><\/h2><p class=\"rnnfuel-reveal\">Your gut adapts to what you repeatedly ask it to do. Higher carbohydrate intakes are much more likely to work on race day if the same strategy has been rehearsed in training. Sports nutrition literature commonly refers to this as \u201cgut training\u201d: repeated exposure to the planned intake can improve tolerance and reduce gastrointestinal problems.<sup><a href=\"https:\/\/www.gssiweb.org\/docs\/default-source\/sse-docs\/jeukendrup_sse_178.pdf?lt=&sfvrsn=2\" target=\"_blank\" rel=\"noopener noreferrer\">4<\/a><\/sup><\/p><p class=\"rnnfuel-reveal\">Use long runs to test the same products, amounts, fluid pairing and carrying method you expect to use in an event. Change one variable at a time. If a plan repeatedly causes bloating, nausea or urgency, that is useful information \u2014 not something to ignore until race day.<\/p><\/section>\r\n\r\n  <section class=\"rnnfuel-section\" id=\"race-day\"><div class=\"rnnfuel-kicker rnnfuel-section-kicker rnnfuel-reveal\">006 \/ RACE-DAY PLAN<\/div><h2 class=\"rnnfuel-display rnnfuel-section-title rnnfuel-reveal\">Nothing new<br>on <span style=\"color:var(--red)\">race day.<\/span><\/h2><p class=\"rnnfuel-reveal\">Race-day fueling should be the version you have already proved in training. Know roughly how many grams of carbohydrate your chosen products provide, where aid stations sit, how you will carry fuel, and what you will do if conditions or pace change.<\/p><p class=\"rnnfuel-reveal\">Also remember that <strong>fueling and hydration are connected but not identical<\/strong>. A sports drink may contribute both fluid and carbohydrate, while a gel may need to be paired with fluid depending on the product. Count what you actually consume rather than assuming every item is \u201cone serving of fuel.\u201d<\/p><\/section>\r\n\r\n  <section class=\"rnnfuel-section\" id=\"common-mistakes\"><div class=\"rnnfuel-kicker rnnfuel-section-kicker rnnfuel-reveal\">007 \/ COMMON MISTAKES<\/div><h2 class=\"rnnfuel-display rnnfuel-section-title rnnfuel-reveal\">The mistakes are<br>usually <span style=\"color:var(--red)\">simple.<\/span><\/h2><div class=\"rnnfuel-timeline rnnfuel-reveal\"><div class=\"rnnfuel-timeline-row\"><small>01<\/small><div><h3>Fueling every run.<\/h3><p>Short easy runs often do not need mid-run carbohydrate. Match the strategy to the actual session.<\/p><\/div><\/div><div class=\"rnnfuel-timeline-row\"><small>02<\/small><div><h3>Waiting until you are empty.<\/h3><p>Long-run fueling works best as a plan, not an emergency response to late-session fatigue.<\/p><\/div><\/div><div class=\"rnnfuel-timeline-row\"><small>03<\/small><div><h3>Ignoring the label.<\/h3><p>Gels, drinks and chews contain different amounts of carbohydrate. Count grams, not packages.<\/p><\/div><\/div><div class=\"rnnfuel-timeline-row\"><small>04<\/small><div><h3>Trying a high intake cold.<\/h3><p>Moving straight to 60\u201390 g\/h without practice can create unnecessary gut problems.<\/p><\/div><\/div><div class=\"rnnfuel-timeline-row\"><small>05<\/small><div><h3>Copying elite protocols.<\/h3><p>Your ideal intake depends on session demands, event duration, pace, tolerance and the rest of your nutrition plan.<\/p><\/div><\/div><\/div><\/section>\r\n<\/article><\/div><\/section>\r\n\r\n<section class=\"rnnfuel-image-break\"><div class=\"rnnfuel-image-inner\"><div class=\"rnnfuel-kicker rnnfuel-reveal\" style=\"color:var(--red);margin-bottom:22px\">RUNNN \/ LONG RUNS \/ PRACTICE THE PLAN<\/div><h2 class=\"rnnfuel-display rnnfuel-image-title rnnfuel-reveal\">Fuel early.<br>Fuel steadily.<br><span class=\"red\">Keep moving.<\/span><\/h2><p class=\"rnnfuel-copy rnnfuel-image-copy rnnfuel-reveal\">The best fueling plan is one you can actually repeat. Build it in training, make it boringly familiar, then take that same routine into race day.<\/p><\/div><\/section>\r\n\r\n<section class=\"rnnfuel-plan\"><div class=\"rnnfuel-plan-grid\"><div><div class=\"rnnfuel-kicker rnnfuel-reveal\" style=\"color:#030203;margin-bottom:20px\">A PRACTICAL RUNNER'S FRAMEWORK<\/div><h2 class=\"rnnfuel-display rnnfuel-plan-title rnnfuel-reveal\">Plan.<br>Practise.<br><span class=\"dark\">Repeat.<\/span><\/h2><\/div><div class=\"rnnfuel-steps rnnfuel-reveal\"><div class=\"rnnfuel-step\"><div class=\"rnnfuel-step-num\">01<\/div><div><h3>Estimate duration.<\/h3><p>Fuel strategy starts with how long you expect to be running, not an arbitrary kilometre marker.<\/p><\/div><\/div><div class=\"rnnfuel-step\"><div class=\"rnnfuel-step-num\">02<\/div><div><h3>Choose a grams-per-hour target.<\/h3><p>Use the evidence-based range that fits the session: usually none for short runs, 30\u201360 g\/h for longer endurance runs, and only advanced higher targets when duration justifies them.<\/p><\/div><\/div><div class=\"rnnfuel-step\"><div class=\"rnnfuel-step-num\">03<\/div><div><h3>Read the product label.<\/h3><p>Work out how much carbohydrate your gel, drink, chew or food actually provides and build the hour from there.<\/p><\/div><\/div><div class=\"rnnfuel-step\"><div class=\"rnnfuel-step-num\">04<\/div><div><h3>Test it in training.<\/h3><p>Practise the exact amount, timing, fluids and carrying method before using the plan in an important event.<\/p><\/div><\/div><\/div><\/div><\/section>\r\n\r\n<section class=\"rnnfuel-options\"><div class=\"rnnfuel-options-head\"><div><div class=\"rnnfuel-kicker rnnfuel-reveal\" style=\"color:var(--red);margin-bottom:18px\">WAYS TO HIT THE TARGET<\/div><h2 class=\"rnnfuel-display rnnfuel-options-title rnnfuel-reveal\">Different formats.<br>Same <span class=\"red\">math.<\/span><\/h2><\/div><p class=\"rnnfuel-copy rnnfuel-options-copy rnnfuel-reveal\">Carbohydrate can come from gels, drinks, chews or suitable foods. The best choice is the one that is practical at pace, agrees with your gut, and lets you reach the planned carbohydrate target without turning the run into a logistics exercise.<\/p><\/div><div class=\"rnnfuel-options-grid rnnfuel-reveal\"><div class=\"rnnfuel-option\"><small>01 \/ Gels<\/small><h3>Compact.<\/h3><p>Easy to carry and count. Check the carbohydrate amount per gel and whether the product directions recommend fluid with it.<\/p><\/div><div class=\"rnnfuel-option\"><small>02 \/ Sports drink<\/small><h3>Fuel + fluid.<\/h3><p>Can contribute carbohydrate and hydration together. Concentration and intake depend on the product and conditions.<\/p><\/div><div class=\"rnnfuel-option\"><small>03 \/ Chews<\/small><h3>Small doses.<\/h3><p>Useful when you prefer frequent small bites rather than a full gel at once.<\/p><\/div><div class=\"rnnfuel-option\"><small>04 \/ Food<\/small><h3>Long-run option.<\/h3><p>Some runners use low-fibre, easily tolerated foods on very long events where pace and access allow it.<\/p><\/div><\/div><\/section>\r\n\r\n<section class=\"rnnfuel-gel\"><div class=\"rnnfuel-gel-media\" role=\"img\" aria-label=\"RUNNN GEL product campaign image\"><\/div><div class=\"rnnfuel-gel-copy\"><div class=\"rnnfuel-kicker rnnfuel-reveal\" style=\"color:var(--red)\">RUNNN \/ 02 \/ MID RUN<\/div><h2 class=\"rnnfuel-display rnnfuel-gel-title rnnfuel-reveal\">Fuel belongs<br>in the <span class=\"red\">plan.<\/span><\/h2><p class=\"rnnfuel-copy rnnfuel-gel-text rnnfuel-reveal\">RUNNN GEL is the mid-run product stage inside the RUNNN system. Use the final production label to calculate its carbohydrate contribution once the approved formulation and nutrition panel are published.<\/p><p class=\"rnnfuel-gel-note rnnfuel-reveal\">No serving frequency or carbohydrate quantity is assumed on this article page until the final RUNNN GEL production data is confirmed.<\/p><div class=\"rnnfuel-gel-actions rnnfuel-reveal\"><a class=\"rnnfuel-btn rnnfuel-btn-red\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=330\">Explore RUNNN GEL &rarr;<\/a><a class=\"rnnfuel-btn\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=300\">See the full system<\/a><\/div><\/div><\/section>\r\n\r\n<section class=\"rnnfuel-faq\"><div class=\"rnnfuel-faq-grid\"><div><div class=\"rnnfuel-kicker rnnfuel-reveal\" style=\"color:var(--red);margin-bottom:18px\">QUICK QUESTIONS<\/div><h2 class=\"rnnfuel-display rnnfuel-faq-title rnnfuel-reveal\">Fueling<br><span style=\"color:var(--red)\">FAQ.<\/span><\/h2><\/div><div class=\"rnnfuel-faq-list rnnfuel-reveal\">\r\n  <div class=\"rnnfuel-faq-item is-open\"><button class=\"rnnfuel-faq-q\" type=\"button\" aria-expanded=\"true\"><span>Do I need a gel for a 5 km run?<\/span><span class=\"rnnfuel-faq-plus\">+<\/span><\/button><div class=\"rnnfuel-faq-a\"><p>Usually no. For a typical 5 km that lasts well under an hour, mid-run carbohydrate is not generally necessary if you start normally fuelled. Hard 45\u201375 minute efforts are a different category, where small carbohydrate amounts or mouth sensing can sometimes help.<\/p><\/div><\/div>\r\n  <div class=\"rnnfuel-faq-item\"><button class=\"rnnfuel-faq-q\" type=\"button\" aria-expanded=\"false\"><span>Should I wait until I feel hungry?<\/span><span class=\"rnnfuel-faq-plus\">+<\/span><\/button><div class=\"rnnfuel-faq-a\"><p>No. Hunger is not a useful trigger for a planned endurance fueling strategy. If the run is long enough to require carbohydrate, start early and spread intake across the session.<\/p><\/div><\/div>\r\n  <div class=\"rnnfuel-faq-item\"><button class=\"rnnfuel-faq-q\" type=\"button\" aria-expanded=\"false\"><span>Is 90 g of carbohydrate per hour better than 60 g?<\/span><span class=\"rnnfuel-faq-plus\">+<\/span><\/button><div class=\"rnnfuel-faq-a\"><p>Not automatically. Higher intakes are mainly relevant to longer endurance events and require appropriate carbohydrate blends and gut training. More is not better if the session does not need it or your gut cannot tolerate it.<\/p><\/div><\/div>\r\n  <div class=\"rnnfuel-faq-item\"><button class=\"rnnfuel-faq-q\" type=\"button\" aria-expanded=\"false\"><span>Can I mix gels and sports drink?<\/span><span class=\"rnnfuel-faq-plus\">+<\/span><\/button><div class=\"rnnfuel-faq-a\"><p>Yes. Many runners combine formats. The important part is counting the total carbohydrate consumed per hour and making sure the combined plan is comfortable and practical in training.<\/p><\/div><\/div>\r\n  <div class=\"rnnfuel-faq-item\"><button class=\"rnnfuel-faq-q\" type=\"button\" aria-expanded=\"false\"><span>What if I have diabetes or frequent GI problems?<\/span><span class=\"rnnfuel-faq-plus\">+<\/span><\/button><div class=\"rnnfuel-faq-a\"><p>Use individual advice from an accredited sports dietitian or relevant health professional. Medical conditions, medications and persistent gastrointestinal symptoms can materially change what is appropriate.<\/p><\/div><\/div>\r\n<\/div><\/div><\/section>\r\n\r\n<section class=\"rnnfuel-references\"><div class=\"rnnfuel-ref-wrap\"><div class=\"rnnfuel-kicker rnnfuel-reveal\" style=\"color:var(--red);margin-bottom:18px\">EVIDENCE BASE<\/div><h2 class=\"rnnfuel-display rnnfuel-ref-title rnnfuel-reveal\">Sources &amp;<br>further reading.<\/h2><div class=\"rnnfuel-ref-list rnnfuel-reveal\">\r\n  <div class=\"rnnfuel-ref\"><div><strong>Australian Institute of Sport \u2014 Sports Gels infographic<\/strong><span>Duration-based carbohydrate guidance: brief exercise, 45\u201375 min, 1\u20132.5 h and ultra-endurance.<\/span><\/div><a href=\"https:\/\/www.ais.gov.au\/__data\/assets\/pdf_file\/0013\/1001092\/Sports-Gels-InfographicFINAL.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">Open source &rarr;<\/a><\/div>\r\n  <div class=\"rnnfuel-ref\"><div><strong>Gatorade Sports Science Institute \u2014 Chrono-Nutrition<\/strong><span>Review of timing, including evidence favouring earlier and more regular carbohydrate feeding over delaying intake until late.<\/span><\/div><a href=\"https:\/\/www.gssiweb.org\/research\/article\/chrono-nutrition-implications-for-athlete-health-and-performance\" target=\"_blank\" rel=\"noopener noreferrer\">Open source &rarr;<\/a><\/div>\r\n  <div class=\"rnnfuel-ref\"><div><strong>Wallis &amp; Podlogar \u2014 Dietary Carbohydrate and the Endurance Athlete<\/strong><span>Contemporary review supporting 30\u201390 g\/h depending on exercise duration and the use of glucose-fructose mixtures at higher intakes.<\/span><\/div><a href=\"https:\/\/www.gssiweb.org\/research\/article\/dietary-carbohydrate-and-the-endurance-athlete-contemporary-perspectives\" target=\"_blank\" rel=\"noopener noreferrer\">Open source &rarr;<\/a><\/div>\r\n  <div class=\"rnnfuel-ref\"><div><strong>Jeukendrup \u2014 Training the Gut for Athletes<\/strong><span>Practical review of gastrointestinal adaptation and carbohydrate tolerance during exercise.<\/span><\/div><a href=\"https:\/\/www.gssiweb.org\/docs\/default-source\/sse-docs\/jeukendrup_sse_178.pdf?lt=&amp;sfvrsn=2\" target=\"_blank\" rel=\"noopener noreferrer\">Open source &rarr;<\/a><\/div>\r\n  <div class=\"rnnfuel-ref\"><div><strong>Thomas, Erdman &amp; Burke \u2014 Nutrition and Athletic Performance<\/strong><span>Joint position statement from the Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine.<\/span><\/div><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26920240\/\" target=\"_blank\" rel=\"noopener noreferrer\">Open source &rarr;<\/a><\/div>\r\n<\/div><div class=\"rnnfuel-disclaimer rnnfuel-reveal\"><strong>General information only.<\/strong> This article provides general sports nutrition education, not individual medical or dietetic advice. Needs vary with event duration, training status, dietary intake, medical history, gut tolerance, climate and pace. Runners with diabetes, gastrointestinal disease, food allergies, eating disorders, pregnancy or other medical considerations should seek individual advice from an appropriately qualified health professional or accredited sports dietitian.<\/div><\/div><\/section>\r\n\r\n<section class=\"rnnfuel-related\"><div class=\"rnnfuel-related-head\"><h2 class=\"rnnfuel-display rnnfuel-related-title rnnfuel-reveal\">Keep<br><span style=\"color:var(--orange)\">learning.<\/span><\/h2><p class=\"rnnfuel-copy rnnfuel-related-copy rnnfuel-reveal\">Fuel is one part of the routine. Hydration, preparation and consistency all shape what happens across the run.<\/p><\/div><div class=\"rnnfuel-related-grid\"><a class=\"rnnfuel-related-card rnnfuel-reveal\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=325\"><img decoding=\"async\" src=\"https:\/\/runnn.com.neonsnow.com.au\/wp-content\/uploads\/2026\/09\/22-scaled.jpg\" alt=\"Runner on a green wooded path\" loading=\"lazy\"><div class=\"rnnfuel-related-content\"><small>Hydration \/ Learn<\/small><h3>Hydration before,<br>during &amp; after.<\/h3><span>Read article &rarr;<\/span><\/div><\/a><a class=\"rnnfuel-related-card rnnfuel-reveal\" href=\"https:\/\/runnn.com.neonsnow.com.au\/?page_id=327\"><img decoding=\"async\" src=\"https:\/\/runnn.com.neonsnow.com.au\/wp-content\/uploads\/2026\/09\/17-scaled.jpg\" alt=\"Runner silhouetted against a glowing sun\" loading=\"lazy\"><div class=\"rnnfuel-related-content\"><small>Training \/ Mindset<\/small><h3>Build a consistent<br>running routine.<\/h3><span>Read article &rarr;<\/span><\/div><\/a><\/div><\/section>\r\n\r\n<footer class=\"rnn26-footer\"><img decoding=\"async\" class=\"rnn26-footer-logo\" src=\"https:\/\/runnn.com.neonsnow.com.au\/wp-content\/uploads\/2026\/09\/Runnn-Logo-19.png\" alt=\"RUNNN\"><div class=\"rnn26-footer-grid\"><div class=\"rnn26-footer-main\"><p class=\"rnn26-footer-intro\">Built around the rhythm of running. 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