How to Fuel Long Runs Properly (Carbs, Water & Electrolytes)

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Fueling your long runs isn’t just about surviving — it’s about performing, recovering, and actually enjoying your training.

In this video, I break down exactly how to fuel your long runs so you can stop bonking, stop feeling wrecked afterward, and start running stronger. We cover how many carbs you need per hour, how much water to drink, and when electrolytes actually matter, all explained in a practical, science-backed way.

I’m Dr. Alyssa Lennick, PhD in Exercise Physiology with a specialty in metabolism and sports nutrition, and I’ve run over 17 ultramarathons. I’ve made just about every fueling mistake you can make — so you don’t have to.

In this video, you’ll learn:

How many grams of carbs per hour you actually need on long runs

When you don’t need fuel — and when you absolutely do

Why underfueling causes bonking, brain fog, and poor recovery

How to fuel for runs lasting 60 minutes to 2+ hours

How much water to drink per hour (and why sipping matters)

When electrolytes help — and when they’re unnecessary

How to practice fueling so race day doesn’t fall apart

Whether you’re training for a marathon, an ultra, or just trying to feel better on your long runs, fueling correctly can completely change how you perform and recover.


👉 Questions about fueling? Drop them in the comments — I read them all.
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