Carbs on the Run: How Much, When, and Why Timing Matters

If you’ve ever grabbed a gel halfway through a run and thought, that’s enough to get me through, you’re not alone. Many runners use gels, drinks, or chews without realising they’re still falling well short of their target carb intake. The truth is, knowing how many carbs you actually need, and when to take them, can be confusing. But getting this right can be the difference between finishing strong or fading hard in the final kilometres.

Getting carbs right mid-run is the difference between finishing strong or fading in the final kilometres.

Wollongong team member, Luke Hince, finishing strong

Why Carbs During a Run Matter

Your body stores carbohydrate as glycogen in your muscles and liver. These stores are limited. For most runners, enough for about 90-120 minutes at a moderate pace. Once they start to run low, your pace drops, your perceived effort skyrockets, and you’re far more likely to hit the wall.

Taking in carbohydrates during a run helps to:

• Delay fatigue by topping up blood glucose levels.

• Maintain pace in the later stages of a race or long run.

• Fuel the brain - glucose is the brain’s primary fuel, so carbs can aid your focus during a tough run.

• Aid recovery by reducing glycogen depletion and muscle breakdown, helping you bounce back faster for your next session.

With the help of light weight nutrition products like gels and energy chews, you can easily get those fast-absorbing carbs in during your run. There are plenty of great brands to pick from (e.g. Maurten, Pure or Precision Fuel). It’s about finding what works best for you and building your ideal fuelling plan. 

Once your glycogen runs low, your pace drops, your effort skyrockets, and the wall hits fast.

How Much Carbohydrate Per Hour?

The latest sports nutrition research has shifted from a one-size-fits-all approach to a more targeted recommendation based on duration and intensity.

Tip: If you’re pushing past 60g/hr, use multiple carb types (e.g. glucose + fructose or maltodextrin) to increase absorption. Products like Maurten drink mix, PURE Sports Nutrition, and Precision Fuel & Hydration gels already include this mix. You can mix and match brands and products, it’s just about finding what works best for your digestion and performance. 

Timing is Everything

It’s not just how much you take, but when you take it that counts. Here’s how to time your carb intake for best results:

1. Start early: don’t wait until you’re feeling tired. Start fuelling from the first 30-45 minutes of your run. That could mean sipping on a carb mix drink or taking a gel before fatigue sets in.
   
   

2. Steady intake rather than big hits: your body absorbs carbs best in smaller, consistent amounts. Aim for regular fuelling intervals (every 20-30 minutes). For example, alternate between your selected gel and a few energy chews during a long run.
   
   

3. Match intake to effort: if the middle of your run includes a big hill climb or a surge in pace, plan a carb hit just before, such as a quick gel for a planned boost.
   
   

4. Pair with fluids: gels, chews, and powders work best with water. This helps absorption and reduces the risk of gut upset. Utilising a carb drink mix can tick both boxes at once and can help break up the flavour fatigue of gels/chews.

Don’t wait until you feel tired- start fuelling within the first 30–45 minutes.

Training Your Gut

High carb intake during running can feel uncomfortable if your gut isn’t used to it. “Gut training” means gradually increasing your carb intake in training runs so your digestive system learns to handle it.

A practical progression:

• Weeks 1-2: start with around 30g/hr using a carb source you tolerate well (such as a gel, sports drink or even a few lolly snakes).

• Weeks 3-4: increase to 45-60g/hr by adding another carb source or slightly increasing portion sizes.

• Weeks 5-6+: build towards your race-day target (up to 90g/hr) by combining different forms of carbs. For example, gels, chews, lollies, and drinks, to spread the intake across the hour.

Gut training = teaching your body to handle higher carb intake by gradually building it up in training.

Choosing the Right Fuel

Finding the perfect product is personal - flavour, texture, and gut comfort all matter.

• Maurten uses hydrogel technology to encapsulate carbs, which many runners find gentler on the stomach during high-intensity efforts.

• PURE Sports Nutrition offers real-fruit gels and lighter-flavoured drinks, ideal if you dislike overly sweet options.

• Precision Fuel & Hydration products help you match both carb and electrolyte needs - great for hot conditions or heavy sweaters.

Race Day Strategy in 3 Steps

1. Pre-load: eat a carb-rich meal 3-4 hours before start time. Sip on a carb mix drink in the hour before. For more guidance on fuelling, check out our previous post, ‘Fuel to Stay on Your Feet’.
   
   

2. Intra-run: stick to your planned carb grams per hour, split into 20-30 min intervals. Alternate products if you’re using more than one - e.g. Maurten gel, then Precision chews, then PURE Sports Nutrition gel. This helps to prevent flavour fatigue throughout the race.
   
   

3. After: Within 30 mins, take on carbs + protein to kickstart recovery - a recovery shake, chocolate milk, or a carb drink mix paired with a protein source.
   
   

The Bottom Line

Carbs during running aren’t just for ultra-runners or elites. They can make a tangible difference to any runner pushing past the hour mark. By hitting the right carb target, at the right time, and with the right product, you give yourself the best chance to run strong all the way to the finish line.

You don’t need to guess what works - use your training runs to trial a range of products (like the Maurten, PURE Sports Nutrition, and Precision Fuel & Hydration products stocked at Run Havoc) to find your ideal combo, and carry it confidently into race day.

If you’re still feeling unsure about how to build a fuelling plan that’s right for you, you don’t need to navigate it alone. No matter your level or running goal, working with a Sports Dietitian gives you the opportunity to develop a personalised strategy that fits your training, racing, and recovery needs. They can help you work out exactly how much fuel you need, when to take it, and how to train your gut so it’s ready for race day,  giving you the best chance to run strong from start to finish.

Carbs during running aren’t just for elites - they help every runner go further, faster, and finish stronger.