Feeling overwhelmed by all the options for intra-run fueling? You're not alone. In this episode, we’re diving into how to build a personalized fueling strategy that supports your performance and keeps your gut happy—no matter what the weather throws at you on race day.
Many runners stick to the same products and approach for every race, but your fueling needs can change depending on temperature, duration, sweat rate, and even personal taste preferences. I’m walking you through the three essential components of an intra-run fueling plan—fluids, fuel, and electrolytes—so you can go into race day fully prepared and avoid hitting the wall.
Whether you’re training for your first half marathon or chasing a PR, this episode will give you the tools to fuel smarter and run stronger.
What You’ll Learn in This Episode:
✅ Why using the same fueling strategy for every race can backfire
✅ How fluid intake needs can change depending on race-day weather
✅ The difference between drinking for thirst vs. drinking to meet fueling goals
✅ Tools for estimating your sweat and electrolyte losses
✅ How to hit your hourly carb targets without overloading your gut
✅ When to separate fuel and hydration—and when combining them makes sense
✅ Tips for customizing your plan based on your taste, texture, and gut preferences
✅ Practical strategies for testing and training with your fueling plan
Need Help Creating Your Race-Day Plan?
Whether you’re not sure where to start or need help dialing in the details, I’d love to help you build a strategy that works for your body and your goals. Work with me 1:1 or join The Fuel Train Recover Club for access to coaching, customizable plans, and more.
Get your free fueling and strength training guide for runners here
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