RUNNING NUTRITION HUB – FUEL FOR EVERY DISTANCE
Whether you're building your aerobic base, racing a marathon, or pushing into ultra territory, running nutrition is the variable that separates a strong performance from a painful one. This hub covers everything you need to know about fuelling your runs — before, during, and after — with products built specifically for endurance athletes.
Before Your Run – Pre-Training Nutrition
The goal before training or racing is to top up glycogen stores without overloading your gut. For most runners, a light carbohydrate source 30–60 minutes before effort is enough.
Recommended Products
- Hammer Gel – A single sachet 15–30 minutes before your run provides fast, clean carbohydrate energy without the sugar spike. Ideal before tempo runs, intervals, or race starts.
- HEED – Sip a bottle of HEED in the hour before long runs to pre-load carbohydrates and electrolytes simultaneously. Gentle on the stomach and easy to digest.
- Endurolytes – Take 1–2 capsules before hot weather runs or long efforts to prime your electrolyte levels before you start sweating.
During Your Run – Race & Training Fuel
For runs under 60–90 minutes, water is usually sufficient. Beyond that, you need to replace both energy and electrolytes to maintain pace and avoid the wall.
Under 3 Hours
- Hammer Gel – Take one sachet every 45–60 minutes. Easy to carry, fast to absorb, and available in a range of flavours. The standard choice for marathon fuelling.
- HEED – If you prefer drinking your calories, HEED delivers energy and electrolytes in one bottle. Works well for runners who struggle with gels.
- Endurolytes – Take 1–2 capsules per hour alongside water or HEED to maintain electrolyte balance and reduce cramping risk.
Over 3 Hours – Ultra & Long-Distance Running
- Perpetuem – The go-to fuel for ultra marathon nutrition. Combines carbohydrates, protein, and fat to sustain energy output over many hours without GI distress. Mix into a bottle and sip consistently.
- Perpetuem Solids – Chewable Perpetuem tablets — ideal for trail runs and ultras where carrying liquid fuel is impractical or when you want real-food texture mid-effort.
- Endurolytes Extreme – For hot-weather ultras or heavy sweaters, upgrade to Extreme for higher sodium and electrolyte output.
After Your Run – Recovery Nutrition
The 30–45 minute window after training is critical for glycogen replenishment and muscle repair. Miss it and you compromise your next session.
- Recoverite – Hammer Nutrition's dedicated endurance recovery drink. A precise 3:1 carbohydrate-to-protein ratio with glutamine and electrolytes — everything your body needs post-run in one shake. Use within 30 minutes of finishing.
Race-Specific Fuel Guides
Marathon Nutrition
A marathon demands consistent fuelling from mile one — not just when you feel hungry. The key is starting early, dosing regularly, and never letting your glycogen stores bottom out. Hammer Gel every 45–60 minutes, Endurolytes every hour, and Recoverite within 30 minutes of crossing the line.
Ultra Marathon Nutrition
Beyond 26.2 miles, carbohydrate-only fuelling breaks down. Switch to Perpetuem as your primary fuel source — its protein and fat content supports fat oxidation and reduces the muscle breakdown that derails so many ultra runners in the final third of a race.