01/26/2026
Fasted vs fueled running — here’s the real answer (not the internet one):
I personally run fasted for most training runs.
Easy, aerobic, normal days? No problem.
But once I’m going >90 minutes or doing high-quality work, I fuel from the start. Every time.
Modern endurance research is pretty clear:
If you’re running longer than ~90 minutes:
➡️ You should be fueling early, not waiting until you’re wrecked.
Typical ranges:
• Carbs: 60–90g/hr (higher if gut-trained)
• Sodium: 500–1000 mg/hr (heavy sweaters need more)
• Fluids: 20–40 oz/hr (heat dependent)
• Pre-run: 200–400 calories ~1 hr before
Why?
Because fueling:
🔥 Preserves performance
🔥 Reduces breakdown
🔥 Improves recovery
🔥 Lets you train hard again tomorrow
Fasted runs don’t make you mentally tough.
They just make you under-fueled for the wrong sessions.
There’s a place for both.
But if you’re always fasted and always tired — that’s not discipline, that’s bad programming.
