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Let’s define endurance running first. Endurance running, or long-distance running, is a form of continued running over distances of at least 3 km (1.9 mi). It is largely aerobic in nature and requires a solid amount of stamina.
Nutrition for endurance runs is essential to ensure you have enough energy in the tank while you are out on the run and enough of the right nutrients to recover from a run and be ready to train the next day again.
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For shorter runs, fuel during the workout is unnecessary. Mid-run fueling is more important for longer (10+ miles) and more intense workouts.
Fueling during a long distance run is vital for performance. For longer runs, you want your fuel to be easily digestible, provide quick energy, and include essential vitamins and minerals.
