Running Nutrition Hub – Fuel for Every Distance

Whether you're building your aerobic base, racing a marathon, or pushing into ultra territory, running nutrition UK athletes get right 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.
• Hammer Gel vs Other Energy Gels: The UK Endurance Athlete's Guide to Fuelling – A detailed comparison guide for choosing the right gel.
• 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.

Running Hydration Drinks

Choosing the right running hydration drink can make or break a long run. HEED is Hammer Nutrition's citric-acid-free endurance sports drink — formulated for runners who need clean energy and electrolytes without the GI distress that derails so many race-day efforts. For ultra distances, Perpetuem adds protein and fat to sustain output across many hours on your feet.

• HEED – Running Hydration Drink – Energy and electrolytes in one bottle. No citric acid, no artificial sweeteners. The go-to sports drink for running for efforts from 60 minutes to 3 hours.
• Perpetuem – Long-Distance Running Fuel – For runs over 3 hours, Perpetuem delivers carbohydrates, protein, and fat in one formula. The definitive endurance drink for long-distance running and ultra marathons.

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.
• Recovery Nutrition After Running – Why recovery is a crucial component for endurance success.

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.

1. Road Running Nutrition Guide
2. Ultra Running Nutrition Guide
3. Fuelling Guide for a Long Trail Run
4. What Is the Best Energy Fuel for Long-Distance Running?

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.

• How to Fuel Guide: 50km Run →
• How Should I Fuel Runs Over Two Hours?
• What Should I Use for Running Races in Hot Weather?

Running Nutrition Products

• Hammer Gel – Fast-Acting Energy Gel
• HEED – Running Hydration Drink
• Perpetuem – Long-Distance Running Fuel
• Perpetuem Solids – Chewable Fuel
• Endurolytes – Electrolyte Capsules
• Endurolytes Extreme – High-Strength Electrolytes
• Recoverite – Recovery Drink

Frequently Asked Questions – Running Nutrition

What should I eat before a marathon?

Eat a carbohydrate-rich meal 3–4 hours before the start — oats, rice, or toast with a small amount of protein. In the final 30 minutes before the gun, take one Hammer Gel for a fast carbohydrate top-up without GI risk. Avoid high-fat, high-fibre, or unfamiliar foods on race morning.

How often should I take gels during a marathon?

Every 45–60 minutes from the start — don't wait until you feel hungry or tired. Hammer Gel uses maltodextrin for steady energy release, so consistent dosing prevents the glycogen depletion that causes the wall. Most runners need 4–6 gels for a full marathon.

What is the best fuel for ultra marathon running?

Perpetuem is the go-to choice for efforts over 3 hours. Its combination of carbohydrates, protein, and fat supports fat oxidation and reduces muscle breakdown over many hours. For solid food preference, Perpetuem Solids provide the same formula in chewable form.

Do I need electrolytes for running?

Yes — for any run over 60–90 minutes, or in warm conditions. Sweat contains sodium, potassium, magnesium, and calcium. Replacing only water without electrolytes dilutes blood sodium and can cause cramping, fatigue, and in severe cases hyponatraemia. Endurolytes (1–2 capsules per hour) is the standard approach for most runners.

What should I eat after a long run?

Within 30 minutes of finishing, consume Recoverite mixed with water. Its 3:1 carbohydrate-to-protein ratio, glutamine, and electrolytes kickstart glycogen replenishment and muscle repair during the critical post-run window. Follow with a balanced meal 2–3 hours later.

How do I fuel a trail run or fell race?

Trail and fell running makes liquid fuel impractical at times — Perpetuem Solids and Hammer Gel sachets are compact and easy to carry in a vest. For hot-weather trail races, upgrade to Endurolytes Extreme to match higher sweat losses.

What are the best running hydration drinks?

HEED is the best running hydration drink for efforts up to 3 hours — citric-acid-free, with clean carbohydrates and a full electrolyte profile. For ultra distances, Perpetuem is the stronger choice, adding protein and fat to sustain output across many hours on your feet.

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