09/03/2026
5 mistake we often see runners make ⬇️
1️⃣ Under-fueling → bonking hard 🪫
Many runners simply don’t eat enough to match their training demand, especially carbohydrates.
For longer runs (~90+ minutes), aim for:
👉 30–60g of carbs per hour
👉 Up to 90g/hr for higher intensity or very long efforts
Start fueling early and keep intake steady so glycogen stays available throughout your run.
2️⃣ Over-fueling → the gut bomb 💣
A common mistake Skratch calls out is overloading the gut with too many gels, chews, or sugary drinks at once.
When concentration in the gut gets too high, fluid can’t move efficiently into the bloodstream — which can trigger GI distress.
Try this instead:
👉 Small bites + frequent sips
👉 Spread intake evenly rather than taking large doses at once
This keeps osmolarity manageable and supports absorption.
3️⃣ Waiting too long to hydrate 💧
Hydration isn’t something you can “catch up” on late.
Try this instead:
👉 Start sipping early
👉 Aim for roughly 16–24 oz per hour depending on heat and sweat rate
Consistency works better than large, infrequent chugs.
4️⃣ Skipping recovery nutrition 🔄
Skratch emphasizes that recovery timing matters.
Within 30–60 minutes post-run, aim for:
👉 About a 4:1 ratio of carbs to protein
👉 60-90g carbohydrate post workout 1-1.2 g/kg BW 👉 Consume 20-40g protein (0.25gm/kg)
This supports glycogen replenishment and muscle repair when your body is most primed to absorb nutrients.
5️⃣ Only relying on one type of fuel 🥤🍌
Try a combination approach:
👉 Frequent sips of fluids
👉 Small bites of real food or quick carbs
Mixing liquid + solid fueling helps maintain steady energy and improves gut tolerance over time.
