“What do I eat before a long run?”
Answered for every run on your week, not just race day.
Run better.
Recover stronger.
Fuel without the guesswork.
Get simple food, hydration and recovery cues for every run in your week, without calorie counting, weighing or diet pressure.
14 days free · no charge today · cancel any time
Whether you’re on week three of Couch to 5K or deep into marathon training, the question is the same: what should I eat for this run? RunFuel gives you a clear answer.
Running is hard enough. Food shouldn’t be another thing to figure out.
“Why do I fade on long runs?”
Sometimes fuelling, not just fitness. RunFuel sorts the timing first.
“Am I eating enough to recover?”
No guessing, no obsessing. Just clear recovery cues that help you bounce back.
Turn your running week into a fuel plan.
Set your week
Add your goal, run days, dietary needs and the fuelling issues you want help with.
Get your run-day plan
Before, during and after guidance for each planned run.
Check in after runs
Three taps when it went well. More detail only when something needs adjusting.
Your whole running week, fuelled.
Plan the week, fuel each run, then use your check-ins to see what worked and what needs adjusting.
Plan your week
Every day of your week with its run and the fuel note that goes with it.
Fuel each run
Targets, timings and the full fuel schedule for the run in front of you.
Here’s what we noticed
Your check-ins become easy-to-read observations that shape next week’s plan.
Your check-ins help shape next week.
Your check-ins become plain-English feedback on energy, recovery and how well the plan fitted real life.
- Energy trend across the week
- How well the food plan fit each run
- Easy-to-understand takeaways, not scores
Week of 6 Jul - 12 Jul
Here’s what we noticed.
4/4Runs done
StrongFuel signal
5Check-ins
Energy and plan fit
Patterns appear after three check-ins. RunFuel starts calling it a trend after three.
Energy trended up
Your energy climbed through the week, so the pre-run fuelling is landing.
Stop counting.
Start fuelling your runs.
01
Start with enough energy, not a stomach full of guesswork.
Pre-run fuel
What to eat, when to eat it and when nothing extra is needed.
02
Recover without turning it into a nutrition project.
Recovery meals
Simple meal ideas for after harder or longer runs.
03
Know when water is enough and when to plan more.
Hydration prompts
Fluid cues shaped by the run’s distance, duration and effort.
04
Sized to the run in front of you, in plain words.
Long-run and race-week guidance
Extra structure when the run starts asking more from you.
05
The plan works around real life, not a perfect kitchen.
Food swaps
Swap meals and fuel ideas when you do not like them, do not have them in, or need a better fit.
Plus a shopping list for the week’s meals and run fuel, so the basics are ready before you need them.
Start free trialStart free. Keep it simple.
14 days free, then choose monthly or annual. Cancel any time in the app.
Monthly
£6.99 /month
Billed monthly. Cancel any time.
- A new adaptive plan every week
- Run-day food, hydration and recovery
- Weekly review and insights
- Long-run and race-week fuelling
- One-tap swaps and plan editing
No charge today
Annual
SAVE 28%£59.99 /year
Works out at £5.00 a month.
- Everything in Monthly
- Save 28% compared with monthly
- A full season of adaptive plans
- Race-week fuelling for common running goals
- Price locked for the year
No charge today · cancel any time
Free guides and tools.
All insights →
Hydration
Running hydration: what to drink before, during and after a run
Water, electrolytes, heat, sweat and long-run hydration explained without making it weird.
Run-day fuel
What to eat before and after running
A simple guide to pre-run food, during-run fuel, protein, carbs and recovery.
Free tool
Running calorie calculator
Estimate calories burned by distance, pace and time, then get simple fuelling and recovery context.
Questions, answered.
Yes. RunFuel is written in plain English and can be used wherever you run. Some food examples are UK-leaning, but the guidance is built around simple swaps.
No. RunFuel is not a calorie-counting app. It gives practical cues for what to eat before, during and after runs without asking you to log every bite.
Yes. Your plan is shaped by your running goal, weekly schedule, dietary needs, training load and check-ins. It is still general nutrition guidance, not personalised medical advice.
RunFuel is built for fuelling running, not chasing weight loss. It avoids earned-food language, food scores and diet pressure.
No. RunFuel provides general nutrition education for healthy adults aged 18+. If you need individual advice, speak to a qualified professional.
After the free trial, subscription continues at £6.99/month or £59.99/year unless you cancel in the app before the trial ends.
No. You can use it on its own. If you already use a training app, RunFuel sits alongside it by answering the food and hydration questions around each run.
No. It is for everyday runners too: Couch to 5K, 5K, 10K, half marathon, marathon and general running.
Your next run deserves a plan.
Set up in about a minute and have a clear idea of what to eat around this week’s runs.
14 days free · no charge today · cancel any time