Have you ever wondered how our faster runners and endurance athletes continue to perform (and step on the podium) race after race? As we head into racing season, fuelling strategies and nutrition are top of mind for many runners. We caught up with a few of our top runners to learn what they do (and what they avoid) in the days leading up to a race, as well as how they fuel during the race itself. Remember, while their insights offer valuable guidance, every runner is different and what works perfectly for one athlete may not suit another. So practise your fuelling during training to ensure there are no surprises on race day.
The bottom line: these runners know that natural ability alone isn’t enough; rather it’s smart, consistent training and fuelling that keeps the mind focused and the legs strong when it matters most.
Name: Sibongile Luca Boyana
Age: 42
Number of years running: 9 years
Favourite race distance: 42,2km
PBs: Cape Town Sanlam Marathon (2024) – 2h33
Fuel early, fuel often – don’t wait till you’re low.
Pre-Race
• What does your last 24 hours of fuelling look like before race day?
I eat balanced meals with complex carbs, lean protein, and healthy fats (pasta with beans and tinned fish; rice with mashed potatoes) and chicken breast.
• Do you carb load? And if so, what does that comprise of? Yes, a few litres of drinks (water with Slow Mag), focus on pasta; whole grains, and fruits 2-3 days before.
• What’s your go-to pre-race meal, and how close to the start do you eat it? Oatmeal with banana and honey with peanut butter, 2-3 hours before the start.
In-Race
• What fuel works best for you at higher race intensity? Do you rely more on gels, chews, liquids, or real food, and why?
I use gels (32GI caffeine shot) and chews (Far Bars/Future Life Bar) work best for me as they are easy to digest.
• How early in the race do you take your first fuel, and why?
First fuel: 30-45 minutes in, to top up energy stores.
• Do you fuel on a strict schedule or based on feel?
Schedule: Mix of schedule and feel as it’s important to listen to your body.
• How do you manage fuelling at water tables/aid stations without losing time?
Grab-and-go! I take what I need quickly (water, bananas, Powerade, etc.), and keep moving to ensure I don’t waste time.
• If you could share one fuelling rule to run strong to the finish, what would it be? Fuel early, fuel often – don’t wait till you’re low.
• Do you have any race day rituals? Pre-race playlist, visualise the course, and don’t forget to enjoy!
Name: Kevin de Klerk
Age: 48
Number of years running? 8 – mostly on the trails
Favourite race distance: This is a tough one. I have two: 10k because you can run it hard, still have the whole day to yourself and your family, then you can resume training and smash another one the next weekend:); and 100-mile because it’s a test of fitness and mental strength, and a great reward for the many hours of training you’ve put in.
PBs: 5k: 19:01; 10k: 41:28; 42,2k: 03h33; Comrades: 9h19; 100-mile: 27h; 200-mile: 89h
“Fuelling takes as much training as actual running training!”
Pre race
• What does your last 24 hours of fuelling look like before race day?
It varies for different races:, 21,1km and less is not much different to any other day, I just ensure I’m not feeling hungry at any point during the day. For a marathon, I’ll put a little more thought into ensuring I have a hearty breakfast, lunch, and supper. For 100mile just eat, and eat and eat! If I realise I haven’t eaten in a little while, I’ll go find an energy/nut bar or even a small chocolate, for instance. Obviously I avoid anything that could lead to gut issues (eg avoid foods high in fibre, too many vegetables, or too much vitamin c) – especially if the next day is going to be a long day out.
• Do you carb load? And if so, what does that comprise of? For shorter races: not really. For longer races (like 100mile) definitely! Carb loading starts a few days before, not only the day before. I would take the liquid fuel I am going to use on race day up to three times per day for the week preceding the race – it adds carbs, and gets the gut ready for race day.
• What’s your go-to pre-race meal, and how close to the start do you eat it? Shorter races (10k, 21,1km,): Just a bread roll (or toast) with Bovril/Marmite and cheese, or maybe some toast with avo, mayo and cheese, or even good old toast with peanut butter and syrup about an hour or so before the race. For longer distances, the same, but add a bowl of Future Life (crunchy – don’t give me porridge!) 2 to 3 hours before.
During the Race
• What fuel works best for you at higher race intensity? Do you rely more on gels, chews, liquids, or real food, and why? For high intensity and short races I use liquid fuel. By liquid fuel I mean a powdered fuel (like Tailwind) mixed with water to give a fuel/water mixture, and gels. They’re easy to consume, work fast and are light to carry. For the longer efforts I use liquid fuels, along with real food, and gels, and chews, and more real food, and more gels, and more liquid fuel and pretty much anything you can get your hands on (and your stomach is willing to take in).
• How early in the race do you take your first fuel, and why? Almost irrespective of the distance, if I am racing, my first fuelling will be about 15 mins BEFORE the start, and then again 30 mins into the race. Most of my fuelling is liquid based so even though I am taking on water I am also fuelling.
• Do you fuel on a strict schedule or based on feel? For the shorter distances (10k, 21,1km, 42,2k) I maintain a strict schedule and drink a sip of water or carb drink every 15 minutes. For longer efforts I try to stay on schedule for as long as possible. In very long races the aid stations don’t always coincide with your fuelling requirements, so it becomes difficult to have a schedule.
• How do you manage fuelling at water tables/aid stations without losing time? For shorter distances, I don’t really stop. For the longer distances, I get my powders/fuels ready as I approach the aid station, ensure my water bottle is ready and can easily take in fuel powders. I try not to hang around the aid station, and get moving as quickly as possible, sometimes even pouring/mixing powders while I am moving away from the aid station. On the very long distances like 100-mile sometimes you don’t want to move away from the aid station too quickly and a short 2-min sit down with people around is a welcome relief from the lonely hours out on your own.
• If you could share one fuelling rule to run strong to the finish, what would it be? Fuelling takes as much training as actual running training. Your gut and fuel systems in your body need to be trained just as much to get the most out of the fuel. In the weeks prior to the race, train with the fuel you intend on using on race day not only once, but many times. If you’re going to try a new gel or fuel, try it at home first without running, then try it when running easy, then try it again when running hard. Use your long runs to not only train your lungs/heart and legs, but also your gut. And no, you’re not going to get fat – carbs taken in on a training run are free carbs as they don’t count!
• Do you have any race day rituals? Not necessarily on race day only, but I believe in being prepared! Get your gear ready the day before; if you need to use tape (for feet, nipples, bra strap) cut the tape/plasters the day before. Cut/trim your toenails a week before. If possible have a coffee and go to the loo before leaving home – it is much more comfortable than the portaloo 🙂
Name: Didi Ward
Age: 44
Number of years running? 16
Favourite race distance: 10km
PBs: 5km 20:35; 10km 43:00 (for now… watch this space! J 15km 1h06:09; 21,1km 1h37:35
“I refuel every 5km/30 min intervals – no exceptions!”
Pre race
• What does your last 24 hours of fuelling look like before race day?
I only eat slightly bland, familiar food 72 hours before race day – I avoid too much dairy and sugar as they mess with my system (each person is different, and I’ve learned the hard way!). I also make sure I don’t skip any meal as this stresses your body so quickly, you need to make sure all the reserves are at optimal levels. It is so important to look after your body before the race so that you arrive in the best possible shape. Daily intake of enough water (minimum 2,5 – 3 litres) and electrolytes are non-negotiables!
• Do you carb load? And if so, what does that comprise of?
I only do short distances these days so carbo-loading is a heavy word! A palm-sized healthy carb is all you need to restock depleted levels in the body, so I’ll just add some pasta / potato to my meals 24 hours before (I no longer need a whole pizza like marathon days!)
• What’s your go-to pre-race meal, and how close to the start do you eat it?
Two hours before race: a combination of fast and slow-burning fuel is what’s required. For me, overnight oats is a winner – rolled oats (not instant oats as your metabolism burns through them faster, and I need the oats to keep me going), peanut butter powder, almond milk and blueberries.
Then 30 min before race: I eat a banana (sometimes I don’t feel like eating it, and have to fight the urge to toss it in the nearest bin but I don’t and I remind myself I’m not eating because I’m hungry, but rather filling my tank to tackle the race).
During the Race
• What fuel works best for you at higher race intensity? Do you rely more on gels, chews, liquids, or real food, and why?
Nothing can replace real food but if you are not doing marathon distances, the convenience of gels and chews are unmatched. I take a combination of 32Gi tablets and 32Gi Sports Gel (High Intensity), depending on the distance.
• How early in the race do you take your first fuel, and why?
I refuel every 5km/30 min intervals – no exceptions. It may sound like a lot but the idea is to keep the energy levels up so the body doesn’t dip into its own reserves – it should burn the fuel you give it during exercise. You should not fuel when you feel you need it, once you feel that, it’s already too late as your body cannot restock depleted sources while you’re exercising as it’s already working hard to keep you going.
• Do you fuel on a strict schedule or based on feel?
I stick to a strict schedule, I used to run with a little laminated plan when I did ultras and Comrades so I know I will stick to itJ
• How do you manage fuelling at water tables/aid stations without losing time?
I try and take in fuel on the downhills when you have momentum on your side and not working too hard. I don’t wait for a water station and these days I try grab a cup and just keep going. It’s a skill I’m still working on – and if anyone has mastered drinking properly from those little cups while racing, please share your tips!
• If you could share one fuelling rule to run strong to the finish, what would it be?
Fuel early and stick to the plan, my strategy is to fuel adequately so I don’t feel exhausted at the end (I put everything into my race but also need to keep my body strong to continue training the next day!) If you fuel properly, your body recovers much faster.
• Any race-day rituals you’d like to share?
I am the one that arrives in her pen an hour before the race starts! It gives me enough time to get my head ready, warm up, enjoy the vibe and take lots of photos with all my fellow Westies.
After a race I get a combination of carbs and protein into my system as quickly as possible so muscle recovery can commence.
I love this sport, but where I started to where I am today took 16 years! So to runners starting out on their journey, be kind to yourself, have goals but also never forget why you are running – I still get the butterfly nerves in my tummy every time I stand in the blocks and I always say, the day I lose that, is the day I stop running – I absolutely fell in love with the sport at a very late stage in my life and I am loving it!
Name: Alexandra Leask
Age: 39
Number of years running? Been running since school days but competitively for 10 years.
Favourite race distance: 30km
PBs: 10km: 37min; 21,1km: 1h26; 30km: 2h10; 42,2km: 3h08min
“Fuelling is absolutely key!”
Pre race
• What does your last 24 hours of fuelling look like before race day?
Lots of electrolytes – hydration is key. Normal breakfast of eggs and avo on sourdough toast, lunch would be a wrap or something similar and then dinner is usually Woolies chicken with roasted sweet potatoes and creamed spinach.
• Do you carb load? And if so, what does that comprise of?
Not a whole lot more, as I tend to start adding an extra piece of toast, add more potatoes or veg/rice three days before the race.
• What’s your go-to pre-race meal, and how close to the start do you eat it?
2 slices of sourdough toast with peanut butter as I wake up with my coffee (usually 90 min before the race), and a banana in the car on the way to the race.
During the Race
• What fuel works best for you at higher race intensity? Do you rely more on gels, chews, liquids, or real food, and why?
Gels are easy to carry and quickly absorbed.
• How early in the race do you take your first fuel, and why?
Depending on the distance, I have my first gel at half way. I’ve eaten enough food to fuel me for the start. Also too many gels can upset your tummy.
• Do you fuel on a strict schedule or based on feel? On schedule mostly, as I practice this during training. Fuelling is absolutely key.
• How do you manage fuelling at water tables/aid stations without losing time?
I run through the stations and grab water for the shorter distances. If it’s a marathon or ultra, I usually have seconders who will hand my carb drinks to me as I run.
• If you could share one fuelling rule to run strong to the finish, what would it be?
If you haven’t tried it in training, don’t do it on the day. A cup of coke can be OK if you need the sugar but beware of just taking anything. It is crucial to practice your fuelling.
• Do you have any race day rituals that you stick to? I always warm up and do mobility drills before I start. It wakes the body up and gets me mentally prepared!
Name: Michelle Minnaar
Age: 44… but feeling 27 forever (and running like it!)
Number of years running: “Real” running: 3 years
Social running: about 7 years (the gateway drug)
Favourite race distance: 21,1km — long enough to hurt, short enough to still be fun.
PBs: 10km: 37:49; 21,1km: 1h26:48; 42,2km: 2h59:39
“I keep things really simple, nothing fancy… and I don’t experiment on race day!”
Pre-Race
• What does your last 24 hours of fuelling look like before race day?
For a half marathon, I keep things really simple. Oats for breakfast, a fruit snack mid-morning, eggs on toast for lunch, and a light dinner — usually a chicken burger or even just a plate of fries. Nothing fancy. I focus heavily on hydration and start drinking more water about three days before race day. If needed, I’ll add a carb-loading drink, but only if the legs feel like they might need back-up.
• Do you carb load? What does that look like for you?
I probably don’t carb load as aggressively as I should. I prefer eating clean, but I’ll naturally increase carbs in the week leading up to a race — bread, white rice, sweet potato, and similar easy-to-digest carbs.
• What’s your go-to pre-race meal, and how close to the start do you eat it?
Always Future Life, about two hours before the race. Then about 30 minutes before the start, I’ll have half or a full banana. Simple, reliable, no surprises.
During the Race
• What fuel works best for you at higher race intensity?
Gels – 100%. I don’t experiment on race day. For a 21,1km race, I’ll usually take at least three gels.
• How early do you take your first fuel, and why?
It depends on the race profile. For something like the Two Oceans Half, which is very hilly, I’ll take my first gel around 6km. In most other races, it’s closer to 7km, then again at 14km. If I need a final burst of vooma, I’ll take another one around 19km… right before my legs threaten to resignJ.
• Do you fuel on a strict schedule or based on feel?
More on feel. Experience has taught me to listen to my body.
• How do you manage fuelling at water tables without losing time?
Grab and go — no stopping if I can help it.
• One fuelling rule to run strong to the finish?
Never leave fuelling too late. If you’re thinking, “I should probably fuel now,” it’s already late. Earlier is always better. Once fatigue hits, you’re in trouble.
• Any race-day rituals you stick to?
Yes – I always want to finish stronger than I start. I consciously hold back early in the race, especially in a half marathon. With about 8km to go, I start pushing harder and race with intent all the way to the finish.
Name: John Peters
Age: 61
Number of years running? 8
Favourite race distance: Marathon and ultramarathon (Comrades)
PBs: Marathon 3:47 Comrades 10:40
“Know your race objective and strategy at the beginning of every race!”
Pre race
• What does your last 24 hours of fuelling look like before race day?
I drink plenty of water, including electrolytes and magnesium. I ensure I take in a mixture of carbs and protein such as eggs and meat; as well as additional liquid carbs in the form of Refuel
• Do you carb load? And if so, what does that comprise of?
Yes, I do carbo load, but with added protein. My carbo-load regime comprises of ReFuel, potatoes, bread as well as sometimes including pizza or pasta.
• What’s your go-to pre-race meal, and how close to the start do you eat it?
I usually have 2 slices of white bread with peanut butter and coffee that’s usually eaten about two hours before the event.
During the Race
• What fuel works best for you at higher race intensity? Do you rely more on gels, chews, liquids, or real food, and why?
My go-to fuel during races is Tailwind (with added Re-Fuel). I’ve also gotten used to taking in whole foods (e.g. banana, orange, banana bread, etc) during long races
I’ve trained my gut to take in chews and gels, so I do use those but my primary reliance is on my own stash of Tailwind. Note that I’m able to consume the above since I’ve practiced this during training runs – I know exactly what I can and cannot take in.
• How early in the race do you take your first fuel, and why?
In a marathon I’ll start fuelling with Tailwind from about 5 or 6km in. I start early since I like to keep the fuelling consistently with little bits throughout the race – my Tailwind then lasts for the entire race.
• Do you fuel on a strict schedule or based on feel?
Yes, on a strict schedule. I keep the fuelling consistent so as not to over- or under-whelm my system (ie my gut).
• How do you manage fuelling at water tables/aid stations without losing time?
I use some water tables as part of my fuelling strategy where I’ll take in water or mix Tailwind (and any other whole foods). This would be part of a walk break to relax the muscles and lower the heart rate. At other tables I would “grab and go” with a slight decrease in pace (no walking) help digest whatever it is I’m taking in.
The above strategy would be for marathons and longer, but for half marathons and less, I simply “grab and go”.
• If you could share one fuelling rule to run strong to the finish, what would it be?
Be consistent – don’t think that a sudden, big increase in fuelling (e.g. Coke, bananas) is going work when you start feeling flat, by then it’s too late.
• Do you have any race day rituals that you stick to?
Know my race objective and strategy at the beginning of every race – don’t be influenced by faster runners passing you or be swept up by the crowd or “gees” – run your own race! Avoid anything you haven’t tested before.
I always take Coke at the last two tables – it works to give me a pick-up over the last few kilometres!
Name: Willie Coetzee
Age: 69
Number of years running? Running since 1998 (28 years)
Favourite race distance: I’ve always focused on the longer distances – marathons and ultras. My favourite race has to be a choice between Two Oceans Ultra and Comrades. So far I’ve managed 24 Two Oceans ultras, 23 Comrades and 264 marathons, with my best run being a sub-7 hours at 2007 Comrades – 5th in Master category.
“I always have a good meal the night before a big race. Steak and baked potatoes, and, of course, a glass of wine!”
Pre race
• What does your last 24 hours of fuelling look like before race day?
I am bad with fuelling before races. However, I always have a good meal the night before a big race. Steak and baked potatoes, and, of course, a glass of wine!
• What’s your go-to pre-race meal, and how close to the start do you eat it?
Normally about hour before the start, I eat a banana, toast, rusk and coffee before the races.
During the Race
• What fuel works best for you at higher race intensity? Do you rely more on gels, chews, liquids, or real food, and why? I do prefer real food rather than gels/supplements. Even during the race, I eat potatoes, bananas, sandwiches, oranges etc.
• How early in the race do you take your first fuel, and why?
It’s important to eat and drink during the race, and to start early in the race. Athletes often wait until fatigue sets in and then start fuelling – this is too late.
The same applies to drinking. Do this from first water tables and don’t skip water on offer.
• Do you fuel on a strict schedule or based on feel? I’d advise eating something at least every hour. Even if not hungry, remember to eat regularly.
It’s important to test food/gels on training runs. You don’t want any surprises on race day.
• How do you manage fuelling at water tables/aid stations without losing time?
Grab water and keep moving. Do not stand still.
• If you could share one fuelling rule to run strong to the finish, what would it be? Take walk breaks before you have to walk. Don’t be shy to take regular, short walk breaks, as it helps to lower your heart rate and normalise your breathing.During my last two Comrades runs I took a 90-second walk break every 7km. Don’t be concerned about others around you, walk early to finish strong!
• Do you have any race day rituals that you stick to?
Not a ritual as such but remember to enjoy your run. You do this because you want to. Nobody is forcing you to run. Chat with other runners, interact with the crowds, thank the marshalls. Have a great day on the road. Finish with a smile.