Running / Long runs. Tempo days. Race day.

Running nutrition

Make every mile count.

From early training miles to the start line, build a nutrition routine you can practice. Hydrate, fuel longer efforts, and make recovery part of the plan.

Shop Running ↗Find what to use
Prepare smarter. Perform longer.Hydrate. Fuel. Recover.

Your preparation plan

Make your next session a prepared one.

01

Pack for the route

Plan where you can refill and choose a bottle or flask you can carry comfortably.

02

Practice before race day

Use training to work out which format fits your pace, route and preferences.

03

Finish with a routine

Keep recovery nutrition ready for when you get home.

Choose your nutrition

Running nutrition

23 products

A little preparation goes a long way

Running nutrition questions

How do I choose between a drink mix and a gel?

Start with how you carry nutrition. Endurance Drink Mix combines fuel and electrolytes in a bottle; Endurance Gel Mix offers a customizable flask format. Practice your choice in training.

Where can I find mixing directions and ingredients?

Use the current label and the individual product page for mixing directions, ingredients and serving information. Different products have different preparation instructions.

Choose a format for your running route

For a long run with a bottle, explore Endurance Drink Mix. If a flask fits your vest or belt, consider Endurance Gel Mix. Electrolyte Hydration Mix offers a hydration option when extra fuel is not the focus.

Find what to use

Start with your session.

Use Flow’s Product Finder to explore products for your activity. For mixing amounts and ingredients, follow the current product label and product page.

Open the Product Finder ↗

View product directions ↗

Flow+ / Stay ready

Keep your preparation on repeat.

Set up recurring delivery for the products in your routine and stay stocked for the training ahead.

Join Flow+ ↗
  • Recurring delivery
  • Subscription savings
  • Free shipping on subscriptions
  • Exclusive discounts and early access

Build the rest of your plan

Before activity ↗During activity ↗After activity ↗Trail Running nutrition ↗Triathlon nutrition ↗