Hello Runner,

Welcome back to your weekly moment of endurance nutrition!

Happy Weekend!
How are you today?

I'm fine, just a little tired. I had a busy week with a lot of work and more intense workouts.
On Thursday, I took a Vinyasa class, and by Friday morning, I woke up feeling like a tractor had run me over. At least it's just muscle soreness that will go away.

Today's topic is a very common question among runners. And it's hard to give a definitive answer because several factors influence the answer. Do runners need carbs during a workout or run that lasts less than 60 minutes?

I'm sure you've heard this or read it in one of my emails the usual advice: if your run lasts less than 60 minutes, you probably don't need to take any fuel with you.

And for an easy, comfortable run, that's generally true. If you've eaten well and feel good, water is usually enough.

But there may be some exceptions!

Think about two different training sessions: 

Both runs may take less than an hour, but the second involves repeated bursts of hard running. At higher intensities, your muscles rely more heavily on carbohydrates to produce energy quickly.

That's why a small amount of carbs during a demanding workout may help you maintain the quality of your efforts or make the session feel a little more manageable.

→ It doesn't mean you'll automatically run faster, and it's certainly not something everyone needs. It's simply another tool you can use when it makes sense.

Let's say you had a substantial breakfast at 7:30 a.m. and you're heading out for a hard fartlek session at 11:30 a.m., just before lunch.

Or perhaps you had a good lunch at 1 p.m. and are planning intervals at 5 p.m.

In both cases, you may have eaten enough beforehand that you don't need an extra snack before running.

But being well-fed before a training doesn't rule out a benefit from a little carbohydrate during it.

Your body uses stored carbohydrate and other energy sources while you run. During repeated hard efforts, a small amount of carbs from a sports drink or another easily tolerated source (gel) may provide additional support.

Note that I’m not talking about a large carbohydrate intake, which is recommended for longer endurance sessions. For a short run, you could start small and see how you feel.

Pay attention to your energy, your ability to maintain your planned pace, and how comfortable your stomach feels. If you notice no difference, there's no need to force it!

There’s no rule or general answer to this question. The answer would be: it depends

The amounts may vary from person to person and should be determined through trial and error.

Some runners do well with 15 g, others with 17 g, others with 20 g, and still others with a sip of a carbohydrate drink, etc.

→ And let me make it clear that there are runners who can benefit from this, and there are runners who won't see any benefit at all.

Carbs consumed during a run lasting less than 60 minutes are not usually necessary, but they can be useful, even when the runner has eaten a good breakfast or lunch. 

The distinction is between needing fuel to complete a run and using a small amount of fuel to support a demanding training session.

The key is to learn to match your fueling to the workout, listen to your body, and experiment during training to find what works best for you.

And if you need help putting together a nutrition strategy for your training, let's talk! I can help you.

Scientific References

Any questions or something you would like to share? Drop me an email

Wishing you a great weekend and week ahead!

Here’s to health and good runs⚡️

Ana Paula Alonso