Turn long runs into low-pressure rehearsals for carrying, opening and tolerating race fuel.
Start with the purpose
Longer sessions can be an opportunity to practise taking in carbohydrate and fluid before fatigue makes every task harder. The useful amount and format depend on duration, intensity and the runner.
Ordinary food, chews, gels and drinks are options—not requirements for every run.
Train the logistics
Practise where you carry fuel, how you open it and whether you need water with it. Change one detail at a time so stomach comfort is easier to interpret.
Never make race day the first test of a concentrated product or supplement.
Seek qualified support when needed
Repeated gastrointestinal distress, food restriction, unexplained fatigue or a medical condition deserves advice from an appropriate healthcare professional or registered dietitian.