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If you’ve ever finished a long run and felt groggy, drained, and in need of a nap that feels more like a good night; you are not alone. I’ve had plenty of long runs where I pushed through, only to spend the rest of the day feeling like a shell of myself. After running 12 marathons, I’ve certainly bonked during a race. But honestly? It was the weekend long runs—where I felt groggy, drained, and totally out of it for the rest of the day—that made me realize I needed help with my fueling strategy.
That’s where this summer comes in.
I’ve decided to take a deeper look at how I fuel not only my long run but throughout the week. I’m working with certified nutrition coach Chef Molly McGrath. She’s the genius behind The Running Kitchen, a nutrition coaching program designed specifically for runners.
Key Points Included in this Post
How to Fuel During a Long Run
Here is what my fueling strategy looked like from previous seasons: I’d pack a few packets of Honey Stinger packets in my fuel belt. I used to eat 2–3 Honey Stinger gummies every hour, thinking that was enough. But I’d still feel sluggish and depleted during my runs. Looking back, I wasn’t getting nearly enough carbohydrates to support the effort and my runs were really frustrating. While the fueling needs for every runner is different, ideally you should be taking in 30-60g of carbohydrates per hour (I most definitely was not).
When I realized I wasn’t making it my intention to refuel properly with enough carbohydrates per hour, I decided to start making it a priority.
Last summer, I started experimenting with my running nutrition. I started changing a few parts of my fueling strategy. My first adjustment was eating more frequently during long runs. I started taking in a half packet of Honey Stinger energy chews every 30 minutes. I noticed I felt less sluggish and it made those miles feel a little less brutal.
Why Get a Nutritionist for Runners?
I wanted to take that one step further. I knew I needed something more personalized. I wanted help planning meals around my runs—not just winging it the day before. So, I decided to bring in a coach who really gets it. I am working with Chef Molly to see how more of my overall diet can impact my runs.
Instead of looking at just what I ate 24 hours before my run, we’re going to look at my meals throughout the week. I’m hoping to show up to my runs with more energy so I’ll actually be able to enjoy the rest of my day afterward.
Related Post: Working with a nutrition coach is a great way to share what you need with your training. For other tips to advocate for yourself, check out this post!
What Is a Running Nutrition Coach?
Let me explain what Molly actually does.
Molly is a runner and her coaching is all about personalization. She tailors your nutrition to match your training schedule, your unique dietary needs and your schedule. One thing she said early on really stuck with me:
“My goal is to help you connect the dots between what you ate and how you felt.”
It feels so good to let someone else take the guesswork out of it. And since I’m a fan of asking for support, I decided this would be the perfect time to try this out. And since Molly is also a marathoner, she’s been testing her strategies as part of her marathon training.
A Peek Inside “The Running Kitchen” Program
Molly’s marathon nutrition program includes:
- Weekly customized meal plans (tailored around your training schedule)
- Recipe plans integrated with Instacart to order your groceries quickly (if you’d prefer)
- Support via email/text for questions or adjustments
- A series of personal 1:1 coaching calls
- A pre-race nutrition strategy session
- Flexibility for food preferences, dietary needs, or specific goals
She also sends recipes that are runner-friendly and realistic for busy weeks. We’re keeping it simple but intentional.
Want to know more? You can check out The Running Kitchen here or book a free consult to see if it’s a fit for you.
Pro Tip: Cooking your meal plan is so much easier with the proper kitchen tools. These kitchen must-haves are my favorite. Buy them here on Amazon.
My Personal Marathon Nutrition Struggles
I’ll be honest, pizza has been my go-to pre-long run dinner for years. It’s comforting, easy to eat on the road, and my favorite food! I started wondering: is there a better option for dinner before my long runs?
I’m hoping this program helps me shift from feeling decent on a run to feeling really great.
Meal Plan for Marathon Training
Molly’s goal with this program is to help me figure out my perfect pre-race meal. It’s something I’ve tested the night before every long run during training and know my stomach feels settled the whole run.
Ideal Balanced Meal Components
Molly recommends a balance of:
- Complex carbohydrates
- Protein
- Healthy fats
What that actually looks like depends on your body and your preferences. Maybe it’s pizza but I’m also open to exploring other options to see how I feel. Right now we’re exploring things like roasted chicken, sweet potatoes, and brussel sprouts! We’re shooting for simple, filling, and easy to digest.
Marathon Training Eating Plan: What I’m Testing
One of the biggest takeaways from Molly so far is that fueling is a Goldilocks game: not too little, not too much. It takes trial and error to find the right mix of gels, hydration, and timing that works for you.
Right now, I’m continuing with the chews on the run and sticking to eating consistently. I’m also tracking how I feel by rating my energy during the run and how quickly I bounce back after.
What to Eat After a Long Run or Race
Recovery is where I’ve often missed the mark. I’d either wait too long to eat or eat something that didn’t help me actually recover.
With Molly’s help, I’m testing out post-run meals and snacks that include:
- Moderate carbs to replenish glycogen
- Protein for muscle repair
- Healthy fats to keep me full
- Bonus: BCAAs for reducing soreness (especially helpful if your stomach is off)
I’ll be sharing some of my favorite recovery meals and maybe even a few meal prep ideas too.
Can a Nutrition Coach Really Help Your Running?
I’m just starting but already I feel more aware and supported. Just thinking about nutrition differently is a win. I’m not skipping breakfast because I “forgot” anymore. I’m starting to eat more whole ingredients again.
How to Work With Molly (And Try The Running Kitchen Yourself)
If you’re curious about what nutrition coaching could do for your running, check out the Running Kitchen!
Book a free consult with Molly and see how she can help you fuel better for your next race!
Want to be the first to know when Molly’s run-focused cooking classes launch? Join her email list on her site!
I’m excited to keep sharing this journey as I learn more about what my body needs to run well and recover better. Let’s see where this summer takes me!
Related Post: Get an update on how working with Molly is going!
Love these nutrition coach tips? Save them on Pinterest so you always have easy recipe ideas at your fingertips!
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