What I eat during long runs, counting down: 5. Carbs Fuel (50 g carbs), 4. Datefix (20 g), 3. Bobo's oat bars (about 54 g), 2. UnTapped maple syrup (26 g) and 1. Maurten Gel 160 (40 g). Honorable mention: Coke. On runs over 2 hours, aim for 60 to 90 grams of carbs per hour.
This is my recommendation and what I have loved after running marathons, ultramarathons and triathlons. It is totally personal preference, and you should try these out yourself. The best fueling plan is the one that works for you.
What "fueling" means
Fueling just means eating carbs while you run so you don't run out of energy. Here's how much:
- Under 1 hour: No fuel needed
- 1 to 2 hours: 30 to 60 g of carbs per hour
- Over 2 hours: 60 to 90 g of carbs per hour
On ultra long runs, I eat more whole foods than I do training for a marathon. For more on training, see my 12 running tips.
5. Carbs Fuel Original Energy Gel
- Carbs: 50 g per gel
- Calories: 200
- Price: $2.00 per gel
The best value for the amount of carbs for what you spend. One gel gets you 50 grams of carbs, which is more than most gels, for about two dollars.
4. Datefix
- Carbs: 20 g per pack
- Calories: 80
- Ingredients: Dates and orange blossom water
- Price: $3.49 per pack
A whole-foods gel. It's made from real dates, and I love dates. It has no sodium, so pair it with electrolytes on long or hot runs.
3. Bobo's Oat Bars
- Carbs: About 54 g per bar (27 g per half)
- Calories: About 340 per bar
- Price: $3.29 per bar
Great for really long runs, when you need to get something solid down. On ultra long runs, I eat more whole foods than I do training for a marathon, and a Bobo's bar is one of my go-tos.
2. UnTapped Pure Maple Syrup
- Carbs: 26 g per packet
- Calories: 100
- Ingredients: Organic pure Vermont maple syrup
- Price: $2.49 per packet
It tastes good and it's easy to get down. It's literally just maple syrup in a packet.
1. Maurten Gel 160
- Carbs: 40 g per gel
- Calories: 160
- Price: $5.50 per gel
My number one. It digests really well for me and absorbs well. It's a hydrogel, so you can take it without water.
I know some people don't like Maurten gels, and that's okay. Liquid calories, like a carb drink mix in your bottle, can work better for some people too. Try a few options in training and see what your stomach likes.
Get Maurten Gel 160 on The Feed →
Honorable mention: Coke
- Carbs: 65 g per 20 oz bottle
- Calories: 240
- Caffeine: 57 mg
A little bit of caffeine and straight sugar. I don't drink soda during the day, but I will have one on long runs, and it is really good. Grab a bottle from a grocery store or gas station on your route.
What a 3-hour long run could look like
At 60 to 90 grams of carbs per hour, a 3-hour run needs about 180 to 270 grams. Here's one way to get there with just two fuel sources:
| Time | Fuel | Carbs |
|---|---|---|
| Hour 1 | Maurten Gel 160 + UnTapped maple syrup | 66 g |
| Hour 2 | Maurten Gel 160 + UnTapped maple syrup | 66 g |
| Hour 3 | Maurten Gel 160 + UnTapped maple syrup | 66 g |
| Total | 3 Maurten Gel 160s + 3 UnTapped packets | 198 g |
Everyone is a little bit different with what works best for them, so I highly recommend trying out different gels. Only try one new fueling source at a time, so you can isolate the variables and figure out what works best for you.
Summary: my 5 favorite foods to fuel a run with
Try a few of these on your long runs and keep what works for your stomach.
| # | Food | Carbs | Why I like it |
|---|---|---|---|
| 1 | Maurten Gel 160 | 40 g | Digests and absorbs well for me |
| 2 | UnTapped maple syrup | 26 g | Tastes good, easy to get down |
| 3 | Bobo's oat bar | ~54 g | Something solid on really long runs |
| 4 | Datefix | 20 g | Real-food gel made from dates |
| 5 | Carbs Fuel gel | 50 g | Most carbs for the money |
| ★ | Coke (20 oz) | 65 g | Caffeine and straight sugar |
Carbs per serving from The Feed and Coca-Cola, October 2026. Bobo's carbs vary a little by flavor.
Getting ready for race day? Here's exactly how I carb load, and if you're going long, my 100-mile race gear checklist.
I coach people to their first marathon and their first 100, fueling plan included. I'll build the plan around your life and be in your corner all the way to the finish line.
Apply for coachingCommon questions
What should I eat during a long run?
Carbs. Gels, real-food gels like Datefix, maple syrup, oat bars and even Coke all work. Under an hour, you don't need to fuel. For 1 to 2 hours, take 30 to 60 grams of carbs per hour. Over 2 hours, take 60 to 90 grams per hour.
Do I need to eat during a run under an hour?
No. For runs shorter than an hour, you don't need to fuel.
What is the best gel for running?
The one that works for your stomach. My favorite is the Maurten Gel 160 (40 grams of carbs), and for the most carbs for your money I like Carbs Fuel (50 grams per gel). Some people don't like Maurten's texture, and some do better with liquid calories.
Can you eat real food during a run?
Yes, especially on really long runs and ultras. Datefix is a gel made from dates, UnTapped is pure maple syrup, and a Bobo's oat bar is a good way to get something solid down.
Is Coke good during a long run?
It can be. A 20 oz bottle has 65 grams of carbs and 57 mg of caffeine. I don't drink soda during the day, but I'll have Coke on long runs.