Running fuel your every mile
HOW TO FUEL YOUR RUN
Don't hit the wall. Follow this proven strategy to maintain energy, hydration, and speed from the start line to the finish line.
PRE-RUN PRIME
Top up your energy stores and preload hydration before you start sweating.
MID-RUN FUEL
Consume a high-carb energy gel to delay fatigue and sip electrolytes to prevent cramping.
POST-RUN RECOVERY
Rebuild damaged muscles with 20g of protein and rehydrate lost sodium to bounce back faster.
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Running faqs
A general rule of thumb is to take one energy gel every 45 minutes. For a 4-hour marathon, you should plan to carry 5 to 6 gels to ensure sustained energy and prevent hitting the wall. Always practice your fueling strategy during your long training runs!
For runs lasting over an hour, especially in Singapore's heat and humidity, you need consistent hydration. The most popular options are lightweight running hydration vests (which can hold soft flasks or bladders), handheld soft flasks, or specialized running belts that carry smaller water bottles securely around your waist.
Generally, no. A 5K is short enough that standard water is sufficient during the actual race. However, pre-hydrating with an electrolyte mix the day before—or sipping a light electrolyte drink a few hours prior—can help optimize your performance and prevent early fatigue in hot weather.
Protein and BCAAs (Branched-Chain Amino Acids) are best consumed within 30 to 60 minutes after you finish your run. This helps repair the muscle tissue damage caused by the heavy impact of running and significantly speeds up your recovery time before your next training session.
Caffeine can provide a fantastic mental boost and lower your perceived effort. It is best to save caffeinated gels for the later stages of a long race (such as the last 10km of a half or full marathon) when fatigue really sets in, or take one 15 minutes before a short, fast effort like a 5K or speedwork session.
To avoid "gut bombs," stick to simple, easy-to-digest carbohydrates 30 to 60 minutes before your run. Avoid high-fiber or high-fat foods, as they digest slowly. Sports jellies, a simple isotonic drink, or half of a low-fiber energy bar are great options that sit lightly in the stomach.