Simple fueling principles for training and race days.
For short, easy sessions, a normal meal eaten beforehand may be enough. Before harder or longer training, many runners prefer a lighter meal with easily digestible carbohydrates.
Short sessions usually do not require extra fuel. During longer runs, water and carbohydrates can become useful, especially when the session extends well beyond an hour.
Return to balanced meals with carbohydrates, protein and sufficient fluids. Recovery is easier when nutrition supports the training load consistently.
Do not experiment with unfamiliar foods or fueling strategies on race day. Test them during training first.