Most runners don’t slow down because they’re undertrained.
They slow down because they’re under-fueled.
Carbs are the primary fuel source for anything faster than an easy jog. Once you run low, you hit the predictable sequence: pace drops, legs feel heavy, brain checks out. This isn’t a mental problem. It’s basic physiology.
And 90% of runners aren’t taking in enough carbs to support the pace they want.
Here’s the simple version of what you actually need.
The Numbers Are Simple
30–60g of carbs per hour
For runs around 60–120 minutes.
60–90g of carbs per hour
For long runs, marathon training, or anything over two hours.
That’s it. There’s no complicated formula. Just pick the range that matches the length of your run.
Most runners are taking in closer to 15–25g per hour. It’s not enough.
Why Most People Underfuel
Two reasons:
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Gels are hard on the stomach.
They hit fast and heavy. If you take one without enough water, you’ll get nausea, bloating, or that “I’m done” feeling. -
Once a runner feels sick from a gel, they stop fueling.
Then the crash happens. Every time.
It’s not that you don’t need carbs. It’s that gels make it harder to consistently get them down.
How to Actually Hit These Numbers
The easiest approach: small, steady intake instead of big, infrequent hits.
With chews, you can break your fueling into simple intervals:
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1–2 chews every 10–12 minutes
This lands you in the 40–70g/hour range without having to think about it.
It’s smoother on your stomach, easier to remember, and keeps your energy level stable instead of spiking and crashing.
How Much You Personally Need
Here’s a clean cheat sheet:
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Easy long runs (75–90 min): 30–45g/hr
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Half marathon pace work: 45–60g/hr
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Marathon long runs (2–3 hrs): 60–75g/hr
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Race day marathon: 75–90g/hr if you’ve practiced
Your body can handle more carbs than you think when you train it. The pros aren’t fueling aggressively because it’s trendy, they do it because it works.
Practice Matters
You train your legs.
You train your lungs.
You also train your gut.
If you only fuel on race day, you will fall apart. Fuel during tempo runs, during long runs, and even some easy days. Your gut adapts and becomes more efficient.
A Simple IntraChew Fueling Plan
One packet fuels an hour for most runners.
Example for a 60-minute run aiming for ~45g:
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Eat 2 chews every 12 minutes
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You’ll hit ~48g without any stomach issues or guesswork.
For marathon prep, increase the frequency slightly.
Small bites. Regular timing. No drama.
Bottom Line
If you want stable pacing, fewer blow-ups, and better long-run performance, hit the right carb numbers. Most runners aren’t anywhere close.
Fuel earlier. Fuel more consistently.
And stop relying on products that make fueling harder than it needs to be.
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