Long run nutrition isn't just about getting through the session - it's about training two fuel systems your body needs for endurance events. This guide explains the strategic decision tree for when to fuel (and when not to), plus how to develop metabolic flexibility that prevents you from hitting the wall on race day.

Forget calorie counting and complex meal plans. This guide focuses on the fundamentals that actually matter for runners: why quality beats quantity, the 85% rule for sustainable eating, simple timing strategies, and how to view good food as an investment in your performance rather than just an expense.