This week I had the pleasure of joining CTV Morning Live Edmonton to share my top spring fuelling strategies for runners. As someone who spends her free time under barbells, I’ve always admired runners—whether you’re chasing a 5K PR or logging marathon miles, your dedication inspires me. Here’s a recap of what we covered (and a bonus recipe!), so you can hit your next run feeling strong, energized, and delightfully fed.
“Running on empty feels rough; running too full is equally uncomfortable. The goal is that sweet spot—eating the right foods at the right times so you’re energized, not weighed down.” – Dietitian Emily
Finding Your Sweet Spot: Timing + Comfort + Consistency
- Hydration Basics
- Daily goal: Start by drinking half your body weight in ounces each day (e.g., 180 lb → 90 oz).
- During runs: Aim for about 1 L of fluid per hour of running.
- Quick check: Your urine should be clear or light yellow—no guessing needed!
- Pre-Run Fuel (30–60 g carbs, 30–60 min before)
- Banana + 1 Tbsp peanut butter + drizzle of honey (~30 g)
- Applesauce pouch + fig bar (~35–40 g)
- Small bowl of dry cereal (~30 g)
- 5–6 pieces dried mango (~30 g)
- Mid-Run Refuel (for runs > 60 min)
- Glycogen lasts ~60 min. After that, refuel with 30–60 g carbs per hour. If training >2.5 hrs, reach out to a Dietitian for more personalized advise.
- 30 g examples: banana + 2 dates
- 60 g examples: sports drink + gel
- Real-food alternative: See below!
Beyond Gels & Drinks: Potatoes to the Rescue
I know gels are convenient, but they can get a bad rap for cost and taste at times. Plus not everyone loves slurping their fuel. Enter potatoes, my favourite real-food substitute:
- Energy-dense carbs that digest easily
- High in potassium (even more than bananas)
- Rich in vitamins C & B6
- Gluten-free, affordable, and prep-friendly
Featured Recipe: Power Poppers (Roasted Mini Potatoes)
Demo’d live on CTV—these bite-sized nuggets are perfect for tossing in your pocket or a running belt.
Ingredients
- 2 cups mini potatoes, halved
- 1 Tbsp olive oil
- ½ tsp salt
- 1 tsp turmeric (optional)
Instructions
- Toss potatoes with oil, salt, and turmeric.
- Roast at 425 °F for 25–30 min, flipping once until crispy.
- Serve warm straight from the cooler—or cold, on the go!
RD Tips
- Add a drizzle of honey after roasting for a sweet-savoury kick.
- For your “Mash & Dash” alternative, cook potatoes in broth (extra sodium!) and press through a ricer for super-smooth, flavour-packed mash.
Quick “On-the-Road” Fuel Hacks
- Pack & go: Portion Power Poppers or mashed potato cups into small containers—lasts 3 days in a cooler or fridge.
- Balanced recovery: Pair ¾ cup potato bites with a handful of spinach and ½ cup cooked quinoa for that protein+carb combo.
- Kid-friendly: Let little ones dunk mini potatoes in Greek-yogurt dip or hummus.
I had so much fun on CTV Morning Live Edmonton demonstrating these tips—and I hope they’ll make your spring runs tastier and more powerful. For more real-food recipes and evidence-based advice, swing by GetJoyfull.com, follow me on Instagram @GetJoyfull, or send me a DM!
Joyfully,
Emily