How to Fuel for Long Runs Without Hitting a Wall
Long runs are a cornerstone of training for events like Spartan Races, marathons, or OCR challenges. But nothing derails your training (or race day) faster than “hitting the wall.”
That dreaded moment when you feel sluggish, your legs turn to concrete, and every step feels like a struggle is a result of poor fueling and energy depletion. The good news? With the right nutrition strategies before, during, and after your run, you can fuel smarter, keep your energy high, and finish strong.
In this guide, I’ll show you:
What causes you to hit the wall.
What to eat before a long run.
How to fuel during your run to sustain energy.
How to recover with proper nutrition after the run.
Let’s dive in!
What Causes You to “Hit the Wall”?
“Hitting the wall” happens when your glycogen stores, the stored form of carbohydrates in your muscles and liver are depleted. Glycogen is your body’s primary fuel source for endurance training and races.
When you run out of glycogen, your body struggles to produce energy efficiently, leading to:
Extreme fatigue.
Slower pace and heavy legs.
Mental fog and a loss of focus.
Proper fueling ensures your glycogen stores are topped off before you run, sustained during the run, and replenished after.
What to Eat Before a Long Run
Your pre-run meal is essential for maximizing energy and performance. The goal is to eat easily digestible carbs with a small amount of protein to provide sustained energy.
Timing:
Eat your pre-run meal 60-90 minutes before your run.
Best Pre-Run Meal Options:
Oatmeal with Banana and Honey
Carbs for quick energy, potassium to prevent cramps.
Bagel with Peanut Butter and Sliced Banana
Combines fast-digesting carbs with a touch of protein and fat for balance.
2 Scrambled Eggs with a Sweet Potato
Slow-burning carbs from sweet potato + protein from eggs for energy and satiety.
Greek Yogurt with Berries and Granola
A light, carb-focused option with added protein.
💧 Don’t Forget Hydration:
Drink 12-16 ounces of water or an electrolyte drink 1 hour before your run to ensure you’re well-hydrated.
How to Fuel During Your Run
For runs longer than 60-90 minutes, mid-run fueling is critical to maintain your energy levels and avoid the wall.
What to Aim For:
Consume 30-60 grams of carbs per hour to sustain energy and performance.
Fuel Options for Long Runs:
Energy Gels or Chews
Brands like Hula Gel, GU, Clif, or Honey Stinger are portable and provide quick-digesting carbs.
Take 1 gel every 30-45 minutes with water.
Real Food Alternatives (if gels don’t sit well):
Half a banana.
Stingers, Go Bars, Lara Bars, Skratch Labs. Cliff Bars
Half of a peanut butter sandwich.
Electrolyte Drinks
Sports drinks like, Tailwind, Fuel or Skratch, G.1.M Sport replenish carbs and electrolytes lost through sweat.
💡 Pro Tip: Test your mid-run fuel during training to see what works best for your stomach and energy needs.
How to Recover After a Long Run
Recovery starts the moment you finish your run. To replenish glycogen stores and repair muscles, focus on carbohydrates and protein within 30-60 minutes of finishing.
Best Post-Run Meal Options:
Grilled Chicken with Rice and Steamed Veggies
Protein for muscle repair and carbs to replenish energy.
Protein Smoothie
1 scoop whey protein, 1 banana, a handful of oats, and almond milk.
Egg Omelet with Whole-Grain Toast and Avocado
Balanced recovery with carbs, protein, and healthy fats.
Turkey Sandwich with an Apple
Fast-digesting carbs and lean protein to kickstart recovery.
💧 Hydration:
Drink 16-24 ounces of water post-run. If you sweat heavily, add electrolytes to rehydrate fully.
Additional Tips to Avoid Hitting the Wall
Carb-Load Before Long Runs
Slightly increase your carb intake the day before a long run. Focus on foods like rice, pasta, sweet potatoes, and bread.
Hydrate Throughout the Day
Don’t wait until the morning of your run. Consistent hydration prevents fatigue and cramping.
Listen to Your Body
If you feel low on energy, take in fuel earlier rather than waiting to crash.
Practice Your Strategy
Long training runs are the time to test what fuel and hydration work best for you. Race day should be about execution, not experimentation.
Final Thoughts
Fueling properly for long runs is a game-changer. By eating the right pre-run meal, fueling consistently during your run, and recovering smart after, you’ll avoid hitting the wall and feel stronger every mile.
Ready to Take Your Running to the Next Level?
At MMB Performance Coaching, I help busy adults crush their performance goals with personalized training, nutrition, and mindset coaching. Whether you’re training for your first marathon or looking to dominate your next OCR race, I’m here to guide you every step of the way.
How to Build a Sustainable Nutrition Plan (Without Food Restrictions)
By Jeff Moulton, Certified Personal Trainer and Performance Coach
When it comes to nutrition, many people think they need to follow strict diets, cut out entire food groups, or say goodbye to their favorite meals to see results. But the reality is that restrictive diets rarely work in the long run. Sure, they may help you lose weight temporarily, but the moment you try to return to normal eating, the weight comes back, and often with a vengeance.
I believe in a different approach: one that is flexible, sustainable, and allows you to eat the foods you love while still reaching your goals. By learning to track your nutrition by starting with calories and progressively tracking protein, fiber, and eventually macros. You can create a plan that not only works for you today but can be maintained for life!
Why Restrictive Diets Don’t Work Long-Term
Restrictive diets set you up for failure in several ways:
They’re Unsustainable: Cutting out entire food groups or severely limiting calories can lead to feelings of deprivation, making it harder to stick to the plan long-term.
They Lead to Rebound Weight Gain: When you cut calories too drastically, your body adapts by slowing down your metabolism. Once you go back to eating normally, the weight can come back quickly, often leading to a cycle of yo-yo dieting.
They Create an Unhealthy Relationship with Food: Restricting certain foods can lead to feelings of guilt or shame when you inevitably indulge, which can negatively impact your mental and emotional health.
Instead of focusing on what you can’t eat, my coaching emphasizes what you can eat while still making progress toward your goals. This is where flexible nutrition tracking comes into play.
Nutrition Tracking: There Are Levels to It
Everyone’s starting point is different. Whether you’re brand new to tracking food or an athlete fine-tuning your performance, nutrition tracking can be tailored to meet you where you are. Here’s how you can approach it in stages:
1. Start with Tracking Calories
For beginners, tracking calories is the perfect starting point. It helps you understand how much you’re eating and sets a foundation for future progress. You don’t need to stress over the details of macronutrients right away; just focus on hitting your daily calorie goal.
2. Start Tracking Protein
Once you’ve gotten comfortable tracking calories, the next step is to focus on your protein intake. Protein is essential for building and repairing muscle, especially if you’re working out regularly. Prioritizing protein will also help you feel fuller longer, which can aid in weight management.
3. Start Tracking Fiber
After mastering calories and protein, fiber becomes the next important element. Fiber supports digestion, keeps you fuller for longer, and helps with weight management. By adding more fruits, vegetables, and whole grains into your daily intake, you’ll naturally feel more satisfied and improve your overall health.
4. Lastly Track Macros (Protein, Carbs, and Fats)
For athletes or anyone looking to optimize performance and recovery, tracking all your macronutrients protein, carbohydrates, and fats, along with fiber can be a game-changer. Hitting specific macro targets allows you to fine-tune your nutrition to meet your training needs, whether that’s building muscle, losing fat, or maximizing performance.
Why a Flexible Approach Works
Unlike restrictive diets, a flexible approach to nutrition gives you the freedom to enjoy your favorite foods while staying on track. Here’s why it’s more effective in the long term:
It’s Sustainable: You can eat out, enjoy social events, or have a treat without derailing your progress. It’s about balance, not perfection.
It Supports Long-Term Results: By learning how to fit your favorite foods into your calorie and macro goals, you’re creating a plan that you can follow for life. No more rebounding or starting over.
It Educates You About Your Nutrition: Tracking your food intake helps you understand what your body needs to reach your goals, whether that’s fat loss, muscle gain, or improved health. You’ll become more aware of portion sizes, nutrient content, and the effects of certain foods on your energy levels and performance.
Why Tracking Nutrition Is Recommended
No matter your starting point or goal, tracking your nutrition is an incredibly valuable tool. Whether you’re just beginning your fitness journey or an advanced athlete, here’s why it works:
Awareness: Tracking helps you identify where your current habits stand and where changes can be made to better align with your goals.
Progress: By making data-driven adjustments to your intake, you’ll be able to see more consistent, long-term progress toward your goals, whether they’re fat loss, muscle gain, or performance-based.
Education: The more you track, the more you’ll learn about what works for your body, allowing you to tailor your nutrition to your needs and lifestyle. It’s the best way to educate yourself and take control of your fitness and health.
Flexible Macro-Tracking for a Balanced Approach
I focus on balance and flexibility. Life is unpredictable, and strict diets don’t work when things get busy or don’t go as planned. That’s why I encourage my clients to embrace flexible macro-tracking. You can have a burger or a slice of pizza and still stay on track by adjusting your macros throughout the day. It’s not about perfection, it’s about making progress while still enjoying life.
Whether you’re new to tracking or an athlete fine-tuning your performance, here’s how we make it work:
1. Start Simple and Build Up
If you’re just getting started, don’t overwhelm yourself. Begin with calorie tracking, then work your way up to tracking protein, fiber, and eventually macros. The goal is to build confidence and consistency with each level.
2. Adjust Based on Your Goals
Depending on whether you’re focused on fat loss, muscle building, or improving performance, your macro breakdown will vary. As your coach, I’ll help you find the right balance and make adjustments based on your progress.
3. Stay Flexible
Even with all the tracking, flexibility is key. There’s room for enjoyment and indulgence, and the goal is to create a lifestyle that works for you, not against you. This balance is what makes the plan sustainable for the long haul.
At MMB Performance Coaching, my goal is to help you achieve long-term results through flexible, sustainable nutrition and personalized training. Whether you want to lose fat, build muscle, or improve overall health, I’ll work with you to create a plan that allows for balance, flexibility, and most importantly, lasting success.
Chase Discomfort: The Key to Unlocking Your True Potential
By Jeff Moulton, Certified Personal Trainer and Performance Coach
Over the years, my coaching philosophy has evolved dramatically. I used to believe success as a coach was all about creating the perfect training and nutrition plans. But I’ve learned that true success lies in setting my clients up for victories, both big and small and ones that they can fully commit to. It's about behavior change, mental resilience, and empowering clients to believe they are capable of achieving their goals. This mindset shift has been transformative for both me and my clients. And it’s rooted in one simple, but powerful, idea: Chase discomfort.
The Psychology of Coaching
Coaching is more than just telling someone how to eat or exercise. It's about understanding the psychology behind behavior and creating strategies that help people thrive both physically and mentally. It's my job to not only set my clients up for success but also teach them how to embrace challenges. Pushing past limits builds mental toughness, resilience, discipline, and the ability to handle adversity.
I believe that the best way to learn who you truly are is through discomfort. When you push your physical boundaries, you also strengthen your mind. This approach has become the cornerstone of how I coach my clients and how I live my life.
My Journey of Chasing Discomfort
Growing up, I loved sports, especially baseball. I was good at it until high school, where things began to fall apart. Injuries played a role, but it was my lack of confidence that really held me back. I didn’t believe I was as good as the other players and didn’t push myself beyond the regular practices. I let my self-doubt win.
Then, at 19, I discovered weightlifting. For the first time, I had full control over my progress. If I put in the work and ate right, my body changed for the better. It built my confidence in a way nothing else had before. Eventually, I decided to compete in a men’s physique competition. I trained hard, dieted down, felt ready, but things didn’t go as planned. I placed dead last. It crushed me mentally, and I felt embarrassed to even talk about it.
But I didn’t quit. I learned from that experience, and after four years of hard work and rebuilding my confidence, I decided to step on stage again, this time as a natural bodybuilder. My goal wasn’t to win but to improve. And guess what? I won my class and came in second out of 27 competitors. A year later, I won the show and earned my pro card as a WNBF Pro Natural Bodybuilder.
This was a pivotal moment for me, both as an athlete and as a coach. I had faced adversity, overcome embarrassment, and rebuilt my confidence through hard work and persistence. That experience shaped how I coach my clients today, helping them push past their own setbacks to find success.
Moving Beyond the Gym: Spartan Races and Endurance Challenges
After my bodybuilding journey, I went through a tough period. Injuries kept me from training the way I wanted, and I felt lost without a clear goal. It was during this time that I earned my degrees and certifications, built my career, and started dating my now wife Bri. But I needed a new challenge, something that pushed me physically and mentally in a different way. That’s when I turned to running.
I’ve never been a runner, but I decided to sign up for a half marathon on just 11 weeks’ notice. The race was brutal. My body hated me, and mentally, I was wrecked. But just like with my first bodybuilding show, I didn’t quit. Four years later, I signed up for a Spartan Beast, a race that combined running with strength challenges. I loved it. I trained harder and smarter and returned the next year to beat my previous time.
From there, I set my sights on the Spartan Ultra, a 30-mile race with 60 obstacles. Despite setbacks, I trained relentlessly and finished the hardest race of my life. But I wasn’t done yet. Just four weeks after that, I competed in World’s Toughest Mudder, a 24-hour endurance race with obstacles. I finished 60 miles and placed in the top 10%. It was the hardest thing I’d ever done, but it cemented my belief in chasing discomfort.
Bringing It All Together: My Coaching Philosophy
This journey, both in bodybuilding and endurance racing has shaped my entire approach to coaching. I don’t just help my clients build muscle or lose fat. I teach them how to grow mentally by facing challenges and pushing past their perceived limits. I believe in helping people build confidence, resilience, and the mindset to take on any challenge that comes their way.
Fitness, to me, is a way to learn about yourself. When you push through discomfort, whether it’s lifting weights, running races, or just sticking to your goals when things get hard, you unlock your true potential. This is what I teach my clients every day. I want them to see that they are capable of achieving anything if they are willing to put in the work, embrace discomfort, and push through the tough moments.
And that’s what I’ll be doing as I prepare for my next challenge: competing again at World’s Toughest Mudder, with the goal of completing 80 miles. It won’t be easy, but I know that chasing discomfort is what will get me to the finish line and beyond.