Fuel for Running: Complete Guide to Endurance Running Nutrition | FTP Endurance Fuel
Fuel for Running: The Complete Guide to Endurance Running Nutrition
Whether you're training for your first half marathon or pushing for a personal best, proper fuelling is one of the biggest factors in your running performance.
When glycogen stores run low, pace drops, fatigue rises, and performance suffers. The right running fuel allows you to maintain energy, run stronger for longer, and recover faster.
FTP Endurance Fuel was built specifically to solve the problems runners face with traditional fuelling — messy gels, inconsistent energy, and poor taste.
Why fuelling matters for runners
Running relies heavily on carbohydrate as the primary energy source. Your body stores a limited amount of carbohydrate as glycogen, which typically lasts:
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60–90 minutes at moderate intensity
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Less at higher intensities
Once depleted, runners experience:
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Sudden fatigue ("hitting the wall")
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Loss of pace
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Increased perceived effort
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Reduced performance
Proper fuelling helps maintain stable energy levels and allows you to sustain performance throughout your run.
How many carbs per hour for running
Scientific consensus and performance guidelines recommend:
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Easy runs under 60 minutes: no fuelling required
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60–90 minutes: 30–45g carbs per hour
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90+ minutes: 60–90g carbs per hour
Elite runners often consume up to 90g carbs per hour to maximise performance.
Consistent carbohydrate intake helps:
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Maintain blood glucose
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Delay fatigue
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Improve endurance performance
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Support faster recovery
Common problems runners face with traditional fuel
Many runners struggle with fuelling due to:
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Sticky gel wrappers
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Difficult packaging while running
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Poor taste and texture
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Gastrointestinal discomfort
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Carrying multiple individual packets
These issues lead many runners to underfuel, limiting performance.
FTP Endurance Fuel was designed to solve these problems.
A better fuelling solution for runners
FTP Endurance Fuel provides fast, effective carbohydrate energy in a format designed specifically for endurance athletes.
Key benefits:
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Fast-absorbing carbohydrate for sustained energy
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Easy-to-consume format while running
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Consistent fuelling without energy crashes
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No messy wrappers or complicated packaging
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Great taste, even during long efforts
Built by athletes who understand endurance performance.
Recommended fuelling strategy for runners
Example fuelling plan for a long run:
Pre-run:
Consume a carbohydrate-rich meal 2–3 hours before running.
During run:
Begin fuelling after 30–45 minutes.
Continue fuelling every 15–20 minutes to maintain energy levels.
Post-run:
Consume carbohydrates to support recovery and replenish glycogen stores.
Fuel for different types of runs
Easy runs (under 60 minutes)
Water is typically sufficient.
Long runs (90+ minutes)
Carbohydrate fuelling improves performance and training quality.
Tempo runs and race efforts
Carbohydrate fuelling helps maintain pace and delay fatigue.
Marathon and race day
Consistent fuelling is essential for optimal performance.
Why runners choose FTP Endurance Fuel
FTP Endurance Fuel was created to provide a better fuelling experience for endurance athletes.
Designed to be:
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Simple
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Effective
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Easy to use
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Performance focused
Trusted by runners, cyclists, and endurance athletes.
Fuel your next run properly.
