The Fuel-Every-Run Rule

This is a short placeholder story generated for the design demo. Replace it with a real interview.

Use it when

Your legs feel heavy on runs that should be easy, you fade in the last third of long runs, or you keep getting bone injuries. A common cause is low energy availability: not eating enough for the training you do. In its serious form it's called RED-S, and it needs a doctor.

Step 1: Eat before every run

Lena's college career ended with RED-S and a stress fracture. She was running twice a day, often fasted. Her sports dietitian's first rule was simple: no run without food first.

That meant 20 to 30 g of carbs 30 to 60 minutes before, every time. A banana before a 30-minute shakeout. Toast with jam before a track session. "My easy pace dropped 10 seconds per km in a month. I hadn't gotten fitter. I just had fuel."

Step 2: Put fueling on a clock

On long runs she used to wait until she felt empty. By then it was too late. Now she set a watch alert every 35 minutes on any run over 75 minutes. Each alert meant one gel or a handful of sweets, about 25 g of carbs. She practiced on easy runs first so her stomach adapted before race day.

Step 3: Close the window after

Within an hour of finishing, she ate carbs and protein together. A glass of milk and a sandwich, or yogurt with granola. This made the biggest difference on double-session days, when the second run used to feel flat.

Step 4: Keep a professional in the loop

Lena saw her dietitian every two weeks for the first three months and had bone and hormone checks with her doctor. The numbers in this plan are a starting point. Your dietitian will adjust them for your weight, training and history. A year later she ran a 5K personal best on the track.

Try it this week

Eat a small carb snack before every run this week, no exceptions. On your longest run, take a gel or sweets every 35 minutes. Note how the last 15 minutes feel compared to last week.